October 2008

Menu

1500 calories

BREAKFAST

1 cantaloupe wedge (1/8 of medium melon)
1 serving Whole Wheat Banana Pancakes
1 Tbsp. reduced-calorie light pancake syrup
1 cup fat-free milk

LUNCH

Turkey Sandwich:
   2 oz. sliced turkey breast lunch meat on 2 slices whole wheat bread
   with 1 Tbsp. light mayonnaise and 2 slices tomato
1 cup tossed salad with 2 tsp. olive oil
1 medium pear

DINNER

1 cup low sodium vegetable soup
3 oz. grilled or broiled salmon with lemon wedge
½ cup cooked wild rice¹
1 cup cooked green beans
½ cup canned pineapple chunks, packed in juice

SNACKS^2,3

1 cup plain nonfat yogurt mixed with 1 mini box (½ oz.) raisins
1 medium orange

Nutrition Notes:

1. May substitute brown rice for wild rice.
2. Divide the snacks throughout the day.
3. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.