June 2009

Menu

2000 calories

BREAKFAST

2-egg omelet¹ cooked with nonstick cooking spray, ½ cup chopped frozen vegetables, and topped with 1 Tbsp. tomato sauce
2 slices rye bread² with 2 tsp. reduced fat, trans fat-free margarine
1 cup fat-free milk

LUNCH

Peanut butter³ and jelly sandwich:

12 oz. iced latte with fat-free milk
1 medium apple

DINNER

Tossed salad with 2 cups red or green leaf lettuce, ½ cup sliced cucumber, ½ sliced tomato, with 1 Tbsp. olive oil, and balsamic vinegar
2 servings Chickadillo
½ cup cooked brown rice
½ cup cooked low sodium black beans
1 cup melon cubes

SNACKS^4,5

1 oz. (about 15) low-fat baked tortilla chips with 2 Tbsp. salsa
1 medium peach

Nutrition Notes:

1. May use ½ cup egg substitute for 2 eggs.
2. Choose whole grain rye bread when available.
3. Sunflower seed butter or soy nut butter may be used instead of peanut butter, if desired.
4. Divide the snacks throughout the day.
5. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.