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July/August 2009

Menu

2000 calories

BREAKFAST

1/2 cup calcium-fortified orange juice
1 cup plain yogurt with 1/2 cup mixed berries (e.g., raspberries, blueberries, strawberries)
2 slices whole wheat toast with 2 tsp. peanut butter1

LUNCH

1 serving Mango, Cucumber and Red Pepper Salad
1 whole wheat pita filled with 2 slices (2 oz.) reduced fat cheese and 2 slices tomato
2 plums

DINNER

Spinach salad with 2 cups spinach, 1/2 cup sliced mushrooms, 1/2 sliced red onion, 2 tsp. oil, and wine vinegar
5 oz. grilled or broiled salmon with lemon wedge
1 cup cooked wild rice2
1 cup cooked broccoli
1 slice watermelon

SNACKS3,4

1 oz. nuts (about 10 walnut halves or 18 cashews or 20 pecan halves or 23 almonds or 35 peanuts)5
1 cup fat-free milk with 1 tsp. reduced-sugar or sugar-free chocolate syrup

Nutrition Notes:

  1. May use 1 1/2 Tbsp. apple butter in place of peanut butter.
  2. May substitute brown rice for wild rice.
  3. Divide the snacks throughout the day.
  4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
  5. May have 1 oz. pumpkin seeds or sunflower seeds instead of nuts.