Meets 100% of the RDA
Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium multigrain roll 2 T lite mayonnaise 1 c chopped romaine lettuce 8 oz skim milk 1 orange 11 oz lentil soup 1 small, plain baked potato skin eaten 1/3 c cooked broccoli 1 T grated nonfat Parmesan cheese 1 T plain low fat yogurt 1 1/2 c chopped greens Salad: 3 thin tomato slices 3 medium baby carrots 3 cucumber slices 1/4 c chopped green peppers 1/4 c sliced radish 1 T flax seed oil dressing 1 medium carrot 1 cup water
Tuesday 1 whole wheat english muffin 1tsp almond butter 1/2 c cooked oatmeal made with 2 oz skim milk no fat added 2 oz raisins 1 T ground flaxseed 1/2 c calcium fortified orange juice 6 oz coffee 1 medium banana 1 medium apple Turkey sandwich: 3 oz unprocessed turkey breast with skin removed 2 slices of multigrain bread 2 slices of tomato 2 leafs Romaine lettuce 1 T mustard 3 pretzels 1 Peach 8oz water 3 oz skinless chicken breast baked 1 multigrain roll 1 pear 8 oz skim milk Salad: 1/4 c green pepper 1/2 c spinach 1/4 c carrots 1 T flaxseed oil dressing 2 T walnuts
Wednesday 1/2 c strawberries 1/2 c orange juice 6 oz coffee 1oz skim milk 1 c multigrain flakes 1 T ground flaxseed 1/2 c skim milk 2 T wheat germ 1 banana Whole wheat pita: 1oz low fat mozzarella 1 c greens 1/4 c cucumber 1/2 c tomato 1/4 c chickpeas 1/2 c sprouts 1 T flax oil dressing 1 orange 1 small cantaloupe 1 c whole wheat spaghetti 1/2 c low fat, low sodium tomato sauce 1/4 c vegetable protein ex: Morningstar frozen Veggie crumbles 1 T fat free Parmesan cheese 3/4 c Spinach 1 tsp lemon juice 1/2 c beets 8 oz skim milk 3 c popcorn (hot air popper)
Thursday 1 bran waffle 2 T low sugar pancake syrup 1 small turkey* sausage (*or soy) 1 medium banana 6 oz coffee 1 oz milk 1/2 c skim milk 1/3 c colorful mixed vegetables 1/2 c textured vegetable protein 1 c brown rice 1 peach 5 whole wheat or multigrain crackers 1 T almond butter Small pizza: whole-wheat crust 1/2 c mushrooms 1/2 c broccoli 2 oz low-fat mozzarella 1/2 c low sodium tomato sauce Salad: Romaine lettuce 5 leaf spinach 1/4 c celery 1/2 c cucumber 1/2 c broccoli 1/2 c carrots 1 T flax oil dressing 7pm snack 1 1/2 c popcorn (hot air popped) no fat or salt added
Friday Omelet 1/2 c egg substitute 1/4 c mushrooms 1/4 c broccoli 1 slice multigrain bread fruit jelly 1/2 c orange juice Coffee 1 nectarine Salad: Same as above Grill cheese sandwich 2 slices wheat bread 1 slice low fat American cheese vegetable oil spray 1 apple 2pm snack 1 fat free fig bar cookie Burrito: 1 whole wheat flour tortilla 1/4 c refried beans 1 oz fat free mozzarella 1 small diced tomato 1/4 c chopped romaine lettuce 1/4 c low sodium salsa 1/2 c corn 10 red grapes 1/4 c soy nuts 1/4 c pumpkin seeds 1 oz sunflower seeds
1 cup unsweetened instant tea Saturday 1/2 medium grapefruit 1 low fat bran muffin 1 low fat fruited yogurt 1 T ground flax seed 1/2 c orange juice calcium fortified Coffee 1 orange Pasta Fagioli: 1 c whole wheat macaroni noodles 1/4 c navy beans 1/4 c carrots 1/4 c tomato 5 whole wheat crackers 2 slices whole wheat bread 1 medium carrot stick 5pm Dinner 3 oz baked salmon 1/2 c brown rice 1/2 c cooked broccoli 1 small oat bran roll Salad (same as above) 1/2 c plain, low fat yogurt 1/2 c fresh raspberries 1 apple
Sunday 1 c multigrain flakes 2 T wheat germ 1/2 c orange juice Salad (as above) Garlic bread 2 small slices wheat bread 1 T olive oil 10 medium baby carrots 1 orange 3 oz skinless chicken breast Cooked mixed vegetables 1/4 c broccoli 1/4 c green beans 1/4 c onion 1/4 c green pepper 1 c brown rice 1 pear