Updated: August 26, 2011

3 BREAKFASTS

1 1/2 cup All-Bran cereal mixed with 1/2 cup Total cereal and topped with 1/2 cup nonfat milk and 1/2 cup sliced strawberries

1 slice whole-grain toast with 2 teaspoons reduced-fat peanut butter

Nutrition Score: 352 calories, 15% fat (6 g; < 1 g saturated), 68% carbs (60 g), 17% protein (15 g), 17 g fiber, 531 mg calcium, 18 mg iron, 631 mg sodium.

2 2 frozen whole-grain waffles with 1 tablespoon maple syrup

1 sliced papaya

Nutrition Score: 455 calories, 10% fat (5 g; 1 g saturated), 84% carbs (96 g), 6% protein (7 g), 13 g fiber, 139 mg calcium, 1 mg iron, 421 mg sodium.

3 Apricot-Cinnamon Oatmeal: Combine in a microwave-safe bowl 3/4 cup uncooked oatmeal, 1 1/2 cups nonfat milk, 1 pitted and diced apricot, and 1/2 teaspoon cinnamon; microwave on high 2 minutes, until liquid is absorbed.

1 cup cubed cantaloupe

Nutrition Score: 437 calories, 10% fat (5 g; 1 g saturated), 68% carbs (74 g), 22% protein (24 g), 9 g fiber, 521 mg calcium, 4 mg iron, 207 mg sodium.

3 LUNCHES

1 Hummus Sandwich: Combine in a blender 15-ounce can garbanzo beans (drained), half of a 15-ounce can white beans (drained and rinsed to remove salt), 2 tablespoons tahini, 1 clove garlic, 1/4 cup water and 1 tablespoon fresh lemon juice; purée until smooth. Spread 1/4 cup of mixture on 1 slice of whole-grain bread; top with 2 tomato slices, 2 red lettuce leaves and second slice of bread (reserve remaining hummus in a sealed container in the refrigerator).

1/3 cup boiled soybeans (edamame), shelled and seasoned with 1/4 teaspoon salt

2 mandarin oranges or 1 orange

Nutrition Score: 513 calories, 21% fat (12 g; 2 g saturated), 55% carbs (71 g), 24% protein (31 g), 18 g fiber, 387 mg calcium, 10 mg iron, 932 mg sodium.

2 Pinto Bean Salad With Tuna: Combine in a bowl 15-ounce can pinto beans (rinsed and drained),

8-ounce can cut green beans (rinsed and drained), 6-ounce can tuna (drained), 2 tablespoons minced roasted red pepper (from 7-ounce jar), 1 tablespoon red-wine vinegar, and salt and black pepper to taste. Divide in half; reserve half for another day.

Baked Corn Chips With Guacamole: Cut 1 corn tortilla into four wedges and transfer wedges to a baking sheet; bake at 400° F for 5 minutes, until crisp and golden; set aside. Combine in a blender or food processor 1 peeled and pitted avocado, half of a 15-ounce can white beans (drained), 1 tablespoon fresh lime juice and 1 clove garlic. Purée until almost smooth; stir in 1 tablespoon chopped fresh cilantro; season to taste with salt and pepper. Serve 1/4 cup of guacamole with chips and reserve remaining 3/4 cup guacamole for the King Mackerel or Trout Enchilada brown-bag lunch on page 164 (store in a sealed container in the refrigerator).

Nutrition Score: 469 calories, 25% fat (13 g; 3 g saturated), 45% carbs (53 g), 30% protein (35 g), 17 g fiber, 185 mg calcium, 7 mg iron, 89 mg sodium.

3 Vegetarian Turkey Sandwich: Top 1 slice of whole-grain bread with 1 teaspoon honey mustard or Dijon mustard, 2 ounces soy turkey, 3 cucumber slices, 1 red lettuce leaf and second slice of bread.

8-ounce container lowfat yogurt (any flavor)

1 sliced kiwi

Nutrition Score: 462 calories, 8% fat (4 g; 2 g saturated), 67% carbs (77 g), 25% protein (29 g), 9 g fiber, 623 mg calcium, 2 mg iron, 748 mg sodium.

3 DINNERS

1 Kasha and Pasta With Lemon Pesto (see related recipe)

1 cup baby spinach leaves topped with 2 tomato slices and 1 tablespoon fat-free Italian dressing

Nutrition Score: 467 calories, 30% fat (16 g; 3 g saturated), 56% carbs (65 g), 14% protein (16 g), 8 g fiber, 160 mg calcium, 4 mg iron, 775 mg sodium.

2 Gingered Salmon With Quinoa and Swiss Chard (see related recipe)

Steamed Acorn Squash: Halve 1 acorn squash and remove seeds; place 1 teaspoon olive oil in each half and rub to coat; season inside with salt and pepper; place halves, cut side up, in a microwave-safe dish and cover with plastic wrap; microwave on high 5 minutes, until tender; let stand 5 minutes before serving. Reserve one of the halves for tomorrow's lunch.

Nutrition Score: 461 calories, 25% fat (13 g; 2 g saturated), 49% carbs (56 g), 26% protein (30 g), 12 g fiber, 152 mg calcium, 3 mg iron, 256 mg sodium.

3 King Mackerel or Trout Enchiladas (see related recipe)

Cumin rice: Combine in microwave-safe bowl 1/2 cup quick-cooking brown rice, 1/2 cup water and 1/2 teaspoon ground cumin. Cover with plastic and microwave on high 5 minutes; let stand 5 minutes; fluff with a fork.

1 cup steamed broccoli raab or broccoli florets

Nutrition Score: 645 calories, 31% fat (22 g; 5 g saturated), 44% carbs (71.5 g), 25% protein (40 g), 20 g fiber, 231 mg calcium, 3 mg iron, 1,958 mg sodium.

3 SNACKS

1 7 Reduced-Fat Triscuits with 2 ounces soy cheese, 10 baby carrots

Nutrition Score: 232 calories, 12% fat (3 g; 0.5 g saturated), 57% carbs (33 g), 31% protein (18 g), 5 g fiber, 437 mg calcium, 3 mg iron, 679 mg sodium.

2 6-ounce container soy yogurt, 1 ounce blanched almonds

Nutrition Score: 299 calories, 39% fat (13 g; 1 g saturated), 46% carbs (34.5 g), 15% protein (11 g), 6 g fiber, 100 mg calcium, 3 mg iron, 40 mg sodium.

3 1/2 cup lowfat vanilla ice cream or frozen yogurt, 1 cup red grapes

Nutrition Score: 273 calories, 10% fat (3 g; 2 g saturated), 77% carbs (52.5 g), 13% protein (9 g), 2 g fiber, 251 mg calcium, 1 mg iron, 60 mg sodium.

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