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December 2008

Menu

1500 calories

BREAKFAST

Blueberry Banana Smoothie:

Combine in a blender ¾ cup frozen unsweetened blueberries, 1 small banana, ¾ cup nonfat milk, ½ cup nonfat plain yogurt1, and 1 tsp. sugar or no calorie sweetener, to taste. Blend until smooth.

LUNCH

Egg salad sandwich:

1 hard boiled egg, mashed, mixed with ½ Tbsp. light mayonnaise and dash pepper to taste, placed between 2 slices whole wheat bread

Tossed salad:

2 cups green leaf lettuce, ½ sliced tomato, ½ cup sliced cucumber, grated carrots with 2 tsp. olive oil, and red wine vinegar

1 medium orange

DINNER

1 cup low sodium chunky vegetable soup
1 serving Sicilian cod
1 cup cooked green beans tossed with ½ Tbsp. olive oil and sprinkled with 1 Tbsp. toasted sliced or slivered almonds2
½ cup brown rice
½ cup pineapple chunks, packed in its own juice

SNACKS3,4

1 serving sugar free hot cocoa mix with added calcium, prepared with 1 cup water
6 dried apricot halves

Nutrition Notes:

  1. Vanilla or blueberry light yogurt may be used instead of plain yogurt.
  2. May use ½ Tbsp. sesame seeds instead of almonds.
  3. Divide the snacks throughout the day.
  4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.