Nutritonal Chart .

Breakfast

  • Low-fat greek yogurt topped with chopped fresh fruit and a side of whole grain toast slices with natural peanut butter and a drizzle of honey 
  • Whole grain cereal with skim milk and a side of fresh fruit 
  • Omelet made with 1 whole egg and 2 egg whites with low-fat cheese and diced vegetables, and a glass of 100% fruit juice 
  • Whole grain waffles drizzled with 1-2 tsp honey and sliced bananas, with a glass of skim milk 

Lunch

  • Deli sandwich made with whole grain bread, 3-5 ounces lean meat like turkey or chicken, mustard, and vegetables and a side of baked chips or fresh sliced vegetables/fruit 
  • Low-sodium chicken or vegetable soup with a side salad topped with a low-fat or vinegar-based dressing 

Dinner

  • Grilled flank steak, marinated in olive oil and salt-free dry seasonings, baked sweet potato with a dash of cinnamon and honey, and grilled zucchini, squash, and onions 
  • Chicken-and-spinach lasagna made with low-fat dairy products and whole-grain lasagna noodles, side salad with chick peas and a variety of vegetables, or a side of steamed vegetables 
  • Broiled salmon seasoned with lemon juice and fresh basil, a side of steamed broccoli with orange zest, and a side of wild rice 

Snacks/smaller meals

  • Spinach salad with berries, walnuts/almonds, sliced grilled chicken 
  • Whole grain crackers with low-fat string cheese 
  • Chocolate milk made with skim milk and low-sugar chocolate sauce 
  • Apple with 1 tablespoon almond or peanut butter 
  • Low-sugar granola bar with a glass of skim milk 
  • Trail mix with no-added sugar dried fruit, almonds, walnuts, and a few dark chocolate chips
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