August 2008

Menu

2000 calories

BREAKFAST

½ cup calcium-fortified orange juice
1 cup whole grain cereal flakes mixed with ½ cup blueberries and 1 cup fat-free milk

LUNCH

2 servings (about 1½ cups) Black Bean Gazpacho
1 whole wheat dinner roll
2 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
2 (4 oz. each, raw) skinless chicken breast, baked or grilled, topped with ½ cup canned stewed tomatoes
½ cup cooked broccoli with 1 tsp. olive oil
½ cup cooked brown rice
1 cup mixed fresh fruit

SNACKS^1,2

Cranberry and nut mix: ¼ cup dried cranberries with 1 oz. (about 23) almonds³
Chocolate milk: 1 cup fat-free milk mixed with 2 tsp. chocolate syrup

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 1 oz. pumpkin seeds or sunflower seeds instead of nuts.