BREAKFAST – mix & match choose one from each group

1. English Muffin – Whole Wheat toast – Oatmeal – High Fiber Cereal – Pita.
2. Boiled egg – 1 Tbs peanut butter – 1oz Lite cheese – Lite yogurt – 8oz Skim milk.
3. ½ Banana – 1 Tbs Raisins – 1 cup melon or berries – other small fruit
    

   LUNCH –

   1. Grilled chicken sandwich without mayonnaise.
   2. Lean Turkey or Roast beef sandwich with mustard, lettuce, & tomato.
   3. Low fat Tuna sandwich with onion, lettuce, & tomato.
   4. Peanut butter & Jelly Sandwich.
   5. Veggie burger sandwich.
   6. Slice vegetable pizza.
   7. Greek Salad with low fat dressing.
   8. Low fat wrap sandwich

SNACK – Choose one
Lite yogurt – low fat Granola bar – Fruit – Cut up vegetables & 1 oz. Hummus –
1 oz. Baked chips – Air popped popcorn – Flavored Rice cake – Animal Crackers – Fat free pudding – Sugar Free Jello – Froz-fruit –1/2 cup Frozen yogurt – Saltine Crackers – Soy crisps – Decaf Iced Skim Latte – Nutrition/Luna Bar

DINNER – Mix, Match, and Enjoy

1. Ύ cup Cooked Rice – 1 cup Cooked Pasta – 1 medium Baked Potato –
   Ύ cup Cooked Cous-Cous – Wrap – Whole Wheat Dinner Roll.
2. 3-4 oz; Lean Meat – Fish –Chicken –Tofu-Cheese –Beans.
3. Salad – Broccoli –Spinach –Anything GREEN :)