September 2008

Menu

1500 calories

BREAKFAST

½ cup calcium-fortified orange juice
1 scrambled egg¹ cooked with nonstick cooking spray and ¼ cup chopped frozen vegetables
1 slice toasted whole wheat bread with 1 tsp. reduced fat, trans fat-free margarine
1 cup fat-free milk

LUNCH

Tuna Sandwich:
   ½ can (3 oz.) water-packed tuna mixed with 1 Tbsp. low fat mayonnaise on 2 slices rye bread²
   with lettuce leaf and sliced tomato
½ cup (about 15) grapes

DINNER

1 cup low sodium vegetable juice
Tossed salad with 2 cups green leaf lettuce, 1 sliced plum tomato, ½ cup sliced mushrooms,
   ½ cup chopped bell pepper with 2 tsp. olive oil, and red wine vinegar
1 serving Spinach Pesto Pasta
½ cup canned mandarin orange sections in light syrup

SNACKS^3,4

1 oz. whole wheat crackers⁵
1 cup plain nonfat yogurt mixed with ½ cup blueberries

Nutrition Notes:

1. May use ¼ cup egg substitute for 1 egg.
2. Choose whole grain rye bread when available.
3. Divide the snacks throughout the day.
4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
5. Cracker size varies; check Nutrition Facts label for number of crackers in 1 oz.