Day 3

Breakfast
1 whole-grain English muffin
2 tsp light margarine or butter spread
4 tsp all-fruit preserves
Smoothie made with 3/4 cup frozen peach slices and 3/4 cup plain or flavored light yogurt

Lunch
1 cup black bean soup
Tuna sandwich (4 oz tuna mixed with light mayo, 2 slices whole-grain bread, lettuce, tomato)
1 cup green salad with 1 Tbsp fat-free dressing

Snack
Hot or iced latte made with 1 cup 1% milk
1 cup fresh fruit salad

Dinner
1 cup vegetable beef soup
Chicken fajitas (3 oz grilled chicken breast, 1 cup grilled onions and peppers, 1 Tbsp reduced-fat grated cheese, salsa, 2 7-inch whole-grain or regular tortillas)

Nutrition score: 1595 calories, 46 g (26%) fat, 11.8 g saturated fat, 26 g fiber, 210 g (48%) carbs, 104 g (26%) protein

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