July 2008

Menu

2000 calories

BREAKFAST

½ cup calcium-fortified orange juice
2 slices toasted whole wheat bread with 2 Tbsp. peanut butter¹
1 cup fat-free milk

LUNCH

Veggie Pita Melt:
   Combine 1½ cup raw vegetables, such as sliced zucchini, broccoli florets,
   sliced mushrooms, bell pepper strips, and microwave about 2 minutes, or until just
   tender. Place in whole wheat pita, top with 2 oz. shredded reduced fat cheese and
   microwave for 2 minutes, or until cheese melts.
1 peach

DINNER

1 serving Three Bean Chili
1 cup cooked brown rice
1 cup tossed salad with 1 Tbsp. olive oil, and vinegar
1 slice watermelon (about 1/16 of melon or 10 oz.)

SNACKS^2,3

Blueberry smoothie: In blender, combine 1 cup vanilla low fat yogurt with ½ cup blueberries and 4-6 ice cubes, and process until smooth.⁴
20 (or 1 oz.) baked tortilla chips with 2 Tbsp. guacamole

Nutrition Notes:

1. May use 4 Tbsp. apple butter in place of peanut butter.
2. Divide the snacks throughout the day.
3. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
4. To cut down on calories and sugar, use lite vanilla yogurt or low fat plain yogurt.