Breakfast
1/2 cup oatmeal
1 English muffin with 1 tablespoon low-fat cream cheese
1 cup low-fat milk
3/4 cup orange juice
Lunch
2 ounces baked chicken without skin (a little smaller than a deck of cards)
Lettuce, tomato, and cucumber salad with 2 teaspoons oil and vinegar dressing
1/2 cup rice seasoned with 1/2 teaspoon tub or liquid margarine
1 small whole-wheat roll with 1 teaspoon margarine
Dinner
3 ounces lean roast beef (about the size of a deck of cards) with 1 tablespoon beef gravy
1/2 cup turnip greens seasoned with 1/2 teaspoon margarine
1 small baked sweet potato with 1/2 teaspoon margarine
1 slice cornbread
1/4 honeydew melon
Snack
2 and 1/2 cups low-fat microwave popcorn
1 and 1/2 teaspoons margarine
TIP:
Use tub or liquid margarine instead of butter. Choose a soft margarine that has less than 2 grams of saturated fat per tablespoon and has 0 grams of trans fat. Liquid vegetable oil should be first on the ingredient list.