October 2008

Menu

2000 calories

BREAKFAST

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

LUNCH

Turkey Sandwich:
   3 oz. sliced turkey breast lunch meat on 2 slices whole wheat bread
   with 1 Tbsp. light mayonnaise and 2 slices tomato
2 cups tossed salad with 1 Tbsp. olive oil
1 medium pear
20 unsalted baked tortilla chips

DINNER

1 cup low sodium vegetable soup¹
4 oz. grilled or broiled salmon with lemon wedge
½ cup cooked wild rice²
1 cup cooked green beans
½ cup canned pineapple chunks, packed in juice

SNACKS^3,4

Chocolate milk: 1 cup fat-free milk mixed with 2 tsp. chocolate syrup
1 medium apple

Nutrition Notes:

1. May add own seasonings, e.g., ground pepper, garlic powder, if desired.
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.