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November 2008

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1500 calories

BREAKFAST

½ cup cooked oatmeal with 1 mini box raisins1
1 cup fat-free milk

LUNCH

1 cup reduced sodium minestrone soup2
Grilled Cheese sandwich:

Spread 1 tsp. reduced fat, trans fat-free margarine on one side of 2 slices of whole wheat bread. Place "buttered" side of bread on heated griddle. Top 1 slice bread with 2 slices (2 oz.) reduced fat cheese (e.g., part-skim mozzarella, reduced fat Swiss), 2 slices tomato, and oregano or basil seasoning, if desired. Top with other slice, "buttered" side up and grill until golden (about 2 minutes). Flip sandwich and grill until done.

1 medium apple

DINNER

2 cups tossed salad with 2 tsp. olive oil, and flavored vinegar
1 (4 oz. raw) skinless chicken breast, baked with ½ cup canned stewed tomatoes3
1 cup cooked broccoli tossed with ½ Tbsp. Kidlicious dressing
1 small baked potato topped with 1 tsp. reduced fat, trans fat-free margarine
½ cup fresh fruit or canned fruit salad packed in juice

SNACKS4,5

1 pear
1 cup fat-free milk

Nutrition Notes:

  1. May have 2 Tbsp. mixed dried fruit or chopped dried apricots instead of raisins
  2. May use reduced sodium tomato, beef vegetable, or chicken vegetable soup, if desired
  3. To cut down on sodium, use no salt added canned stewed tomatoes
  4. Divide the snacks throughout the day.
  5. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.