Breakfast

• 3/4 cup bran flakes (ex: Fiber One), 1 banana, 1 cup fat-free milk
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1 cup Cheerios, 1/2 cup berries, 1 tsp. slivered almonds, 8 oz. fat-free milk
• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk, 1/2 apple, chopped, 1 teaspoon honey, and a pinch of cinnamon.
• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

Lunch

• Sandwich: 1 mini whole wheat pita, 3 oz. turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce; 1 stick part-skim mozzarella string cheese; 2 kiwi fruits
• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, cucumber and onion slices; 10 baby carrots; 6 ounces light yogurt mixed with 1/2 banana
• 1 cup tomato soup; sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce; 1 cup raw veggies; 1 pear

Dinner

• 4 oz. broiled flounder or sole; 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden; 1 cup cooked couscous; 1 cup steamed broccoli
• 4 oz. steamed shrimp; 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream; 3 cups spinach, steamed
• 3 oz. poached salmon; slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tbsp. fat-free dressing; 3/4 cup cooked brown rice