August 2008

Menu

1500 calories

BREAKFAST

1 cup whole grain cereal flakes mixed with ½ cup blueberries and 1 cup fat-free milk

LUNCH

1 serving (about ¾ cup) Black Bean Gazpacho
1 whole wheat dinner roll
1 oz. reduced fat cheese

DINNER

Tossed salad with 2 cups red or green leaf lettuce, ½ cup sliced cucumber, 5 cherry tomatoes with 1 Tbsp. olive oil, and balsamic vinegar
1 (4 oz. raw) skinless chicken breast, baked or grilled topped with ½ cup canned stewed tomatoes
½ cup cooked broccoli
½ cup cooked brown rice
1 cup mixed fresh fruit

SNACKS^1,2

6 oz. plain nonfat yogurt mixed with ¼ cup dried cranberries
¾ oz. (about 18) almonds³

Nutrition Notes:

1. Divide the snacks throughout the day.
2. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
3. May have ¾ oz. pumpkin seeds or sunflower seeds instead of nuts.