day1
BREAKFAST
i Cup 1% Milk
i Orange, medium
i 1/2 Cups Cheerios Cereal
MORNING SNACK
i Ounce Almonds, salted
LUNCH
Vietnamese Steak Sandwich
i Cup 1% Milk
iv Ounces Fresh Pineapple
AFTERNOON SNACK
iii Tablespoons Prepared Hummus
iv Ounces Carrot Sticks
DINNER
2/3 Cup Cooked Brown Rice
Grilled Whole Trout alongside Lemon-Tarragon Bean Salad
i Cup Tossed Salad Mix
iv Teaspoons Vinegar & Oil Salad Dressing
Strawberry Sherbet
day2
BREAKFAST
i Cup 1% Milk
i Banana, small
Maple-Nut Granola
MORNING SNACK
ii Whole-Grain Rice Cake
i Peach, medium
LUNCH
Tex-Mex Taco Salad
i Cup 1% Milk
i Corn Tortilla
1/2 Cup Nonfat Strawberry Frozen Yogurt
AFTERNOON SNACK
i Ounce Pistachios, unsalted
DINNER
3/4 Cup Cooked Couscous
3/4 Cup Mashed Acorn Squash
Tuscan Pork Loin
i Cup Strawberries
day 3
BREAKFAST
3/4 Cup Hot Oatmeal
1 Cup 1% Milk
1 Cup Blueberries
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Mediterranean Wrap
1 Cup 1% Milk
1 Nectarine, medium
AFTERNOON SNACK
6 Ounces Nonfat Plain Yogurt
1/4 Cup Blueberries
DINNER
Steak & Purple-Potato Salad
1 Whole-Wheat Roll
1 Teaspoon Butter, salted
Roasted Peach Sundaes
source:http://www.eatingwell.com/
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