BREAKFAST
• 1 poached or scrambled egg (protein is in the white portion)
1/2 slice whole wheat toast
1/4 banana
• 1/2 toasted low-fat cheese on ½ slice whole grain bread
2 Tb. chopped fresh grapes
• 6 Tb. low-fat cottage cheese
2 Tb. chopped fresh peach
• 2 Tb. natural or low-fat peanut butter
1/2 whole wheat bagel
• 1/3 cup whole grain cereal with skim or 1% milk
2 Tb. chopped fresh berries
• 4 Tb. low-fat or fat-free yogurt
2 Tb. chopped fresh melon
• 1 thin slice lean ham
1/2 whole wheat English muffin
• 1/2 nutritionally balanced protein bar
• 1/2 cup nutritionally balanced protein drink
LUNCH/DINNER
• 4 Tb. low-fat macaroni and cheese
1 or 2 small broccoli flowers
• 6 Tb. canned salmon with small amount of low-fat mayo
2 Tb. applesauce
• 1 ounce low-fat cheese cubes
3 wholegrain crackers
1/4 cup chopped seedless melon
• 1/2 cup homemade tuna casserole (water-packed tuna mixed with brown rice and peas)
• 1 slice lean ham on ½ slice wholegrain toast
2 Tb. chopped fresh pear
• 4 Tb. flaked fish
2 Tb. mashed sweet potatoes
2 Tb. cooked green beans
• 4 Tb. baked chicken
2 Tb. wholegrain pasta
2 Tb. cooked carrots
• 1/2 cup homemade chicken rice casserole (chopped chicken breast mixed with fat free cream of chicken soup and peas)
• 4 Tb. tender roast pork cooked in broth
2 Tb. baked potato with spray butter
2 Tb. fresh or steamed spinach
• 4 Tb. veal cutlet
2 Tb. wild rice
2 Tb. cooked carrots
• 2 thin slices of turkey breast
1 slice of low-fat cheese
1 slice whole grain bread
• 1 small sirloin hamburger
1/2 of a whole grain bun
• 1/2 cup of chili
1-2 whole grain crackers
