Sample Menu w/Options

BREAKFAST:	SNACK:	LUNCH:	SNACK	DINNER:
Pick 1 -Oatmeal w sugar substitute. -Whole wheat toast w peanut butter. -2 eggs and 3 pieces turkey bacon. -1 cup cereal (Fiber1, All bran) w skim milk and ½ banana. -Whole grain bagel “thin”  w FF cream cheese. -Turkey bacon (2) w low fat cheese, egg (1) on whole wheat -English muffin or bagel thin. Pick 1 -8 0z  100% juice. -Greek yogurt  (no fruit on bottom). -1 cup skim milk -½ banana or 1 cup other fruit.	Pick 1 -Unsalted nuts -Reduced fat cheese sticks (2) -Greek yogurt (no fruit on bottom) Pick 1 -½ banana or 1 cup fruit or apple -Sugar free, FF pudding or jello -Popcorn (no butter) -Rice cake	Pick 1 -Lean cut beef or chicken (not fried) -Grilled chicken or seafood on salad w FF dressing (no croutons) -Lean deli meat (turkey, ham) on whole wheat toast w low fat cheese, lettuce, tomato, FF mayo -BLT with turkey bacon on whole wheat toast, FF mayo -Hard boiled eggs (2)Side salad w FF dressing -Peanut butter on whole wheat -Egg salad on whole wheat w FF mayo -Tuna salad on whole wheat w FF mayo -Crab salad w FF mayo -6” subway sandwich. No mayo. On whole wheat w provolone or swiss.	Pick 1 -Unsalted nuts -Reduced fat cheese sticks (2) -Greek yogurt (no fruit on bottom) Pick 1 -½ banana or 1 cup fruit or apple -Sugar free, FF pudding or jello -Popcorn (no butter) -Rice cake	Pick 1 -Lean Meat 6 oz Seafood (not fried) Skinless Chicken breast Pick 1 -Beans (black, butter, chickpeas, kidney, lentils, lima, split peas, wax, pigeon, soy) Pick 1 -Veggies (avoid white potato, corn, beets,) Rice (wild, brown only) -Side salad with FF dressing -Spinach salad with hard bolied eggs (2) and FF dressing -Avoid alcohol.  -Choose Red wine over beer or liquo

Pick 1

-Lean Meat 6 oz

Seafood (not fried)

Skinless Chicken breast

Pick 1

-Beans (black, butter, chickpeas, kidney, lentils, lima, split peas, wax, pigeon, soy)

Pick 1

-Veggies (avoid white potato, corn, beets,)

Rice (wild, brown only)

-Side salad with FF dressing

-Spinach salad with hard bolied eggs (2) and FF dressing

-Avoid alcohol.  -Choose Red wine over beer or liquo