Sample Meal: Week 2 Day 1

·         Breakfast

o    Dried Fruit Compote with Green Tea & Lemon

o    Whole-wheat toast (1 slice)

o    Skim milk (1 cup)

o    Apricot jam (1 tablespoon)

·         Lunch

o    Herbed Zucchini Soup

Or Green Gazpacho

o    Whole-wheat pita bread (1/2 medium pita)

o    Peach (1 small)

·         Snack

o    Cottage Cheese Veggie Dip

o    Multigrain rice cake (1 cake)

·         Dinner

o    Tilapia & Summer Vegetable Packets

or

Grilled Sirloin with a Coffee Bean-Peppercorn Crust

o    Brown rice (1/2 cup, cooked)

o    Steamed broccoli (1 cup)

o    Strawberry-Raspberry Sundaes

Week 1 - Nutrition Tips and Ideas

Week1

·         If you prefer to create your own meals, keep these guidelines in mind:

For Breakfast include:

·         1 grain serving (what’s this?)

·         1 cup of milk or yogurt

·         1–2 vegetable or fruit servings (what's this?)

·         3–4 ounces meat, fish, poultry, or vegetarian protein such as tofu; you can substitute 1 egg or 2 egg whites for 1 ounce of meat

Ideal meal: Turkey-vegetable omelet with whole-grain toast and a glass of milk

   

    For Lunch include:

·         1–2 grain servings or 1/2–1 cup cooked beans

·         2–3 vegetable or fruit servings

·         4–5 ounces meat, fish, poultry or vegetarian protein such as tofu; you can substitute 1 egg or 2 egg whites for 1 ounce of meat

·         1 teaspoon of oil or 1–2 slices of avocado or 7–8 olives or a sprinkle of nuts

Ideal meal: Green salad with sliced salmon and avocado, a whole-grain roll, and a cup of berries

For a Snack include:

·         1 fruit serving or 2 vegetable servings or 1 grain serving or 1 cup of milk or yogurt

·         2 ounces meat, fish, poultry, or vegetarian protein; you can substitute 1 egg or 2 egg whites for 1 ounce of meat

Ideal meal: Sliced apple with peanut butter

For Dinner include:

·         1 grain serving or 1/2 cup cooked beans

·         1 fruit serving

·         2–3 vegetable servings

·         5–6 ounces meat, fish, poultry, or vegetarian protein such as tofu; you can substitute 1 egg or 2 egg whites for 1 ounce of meat

·         1 teaspoon of oil or 1–2 slices of avocado or 7–8 olives or a sprinkle of nuts

Ideal meal: Lentil soup, chicken breast with steamed mixed vegetables, and sliced mango topped with chopped almonds

• Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.
• When selecting a processed dressing for a salad, choose Newman's Own.  Better yet, eat it plain or with oil and vinegar or lemon juice.
• If you can find it, organic raw honey is your best bet.
• Look for an all-natural sour cream with minimal added ingredients.
• Always buy broth in cardboard containers instead of cans.
• The sturdier texture of mature spinach stands up better to sautéeing than baby spinach and it's a more economical choice.