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December 2008

Menu

2000 calories

BREAKFAST

Blueberry Banana Smoothie:

Combine in a blender ¾ cup frozen unsweetened blueberries, 1 medium 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:

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

2 tangerines

DINNER

1 1/2 cups low sodium chunky vegetable soup
2 servings Sicilian cod
1 cup cooked green beans tossed with ½ Tbsp. olive oil and sprinkled with 1 tsp. sesame seeds
½ cup brown rice
½ cup pineapple chunks, packed in its own juice

SNACKS2,3

1 serving sugar free hot cocoa mix with added calcium, prepared with water
1 medium apple
1 ounce nuts (about 10 walnut halves or 18 cashews or 20 pecan halves or 23 almonds or 35 peanuts)4

Nutrition Notes:

  1. Vanilla or blueberry light yogurt may be used instead of plain yogurt.
  2. Divide the snacks throughout the day.
  3. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
  4. May have 1 oz. pumpkin seeds or sunflower seeds instead of nuts.