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Day 4

Breakfast
2 whole grain toaster waffles
1 cup mixed fresh fruit salad
1 cup 1% milk

Lunch
1 1/2 cups vegetarian vegetable soup
Greek salad (3 cups lettuce, 5 olives, tomato wedges, sliced cucumber, pepper rings, 1/4 cup reduced-fat feta cheese, 2 stuffed grape leaves, 2 Tbsp fat-free dressing)
1/2 medium pita
1/2 cup pudding made with 1% milk

Snack
Fresh vegetables with 1/4 cup hummus

Dinner
4 oz grilled pork chop brushed with barbecue sauce
2/3 cup all-natural apple sauce
3/4 cup egg noodles
1 cup sliced cooked carrots

Nutrition score: 1614 calories, 50 g (28%) fat, 15.5 g saturated fat, 26 g fiber, 222 g (52%) carbs, 80 g (20%) protein
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