BREAKFAST
Option one:
8-ounce glass of calcium-fortified orange juice
Whole-wheat bagel with 1 ounce low-fat cheddar cheese
Apple slices
Herb tea
Option two:
Tofu Breakfast Burritos
Melon
Hot chocolate made from skim milk or hot soymilk
Option three:
Cherry Vanilla Muesli or oatmeal made with skim milk instead of water and topped with banana
4 ounces calcium-fortified orange juice
Herb tea
LUNCH
Option one:
Salmon salad (made with canned salmon and fat-free mayo) on a bed of greens
Whole-grain roll
8 ounces skim milk or calcium-fortified soymilk
Fresh fruit
Option two:
Strawberry Soup
Open-faced smoked turkey breast sandwich on calcium-fortified bread with your choice of fresh vegetables and low-fat spread
Option three:
Low-fat pizza for one made with 1 1/2 ounces part-skim mozzarella cheese
Small tossed salad topped with toasted sunflower seeds
Calcium-fortified juice
Herb tea
DINNER
Option one:
Fat-Free Seafood Chowder
Cornbread Muffin
Tossed green salad
Fresh fruits and nuts
Option two:
Grilled chicken breast
Steamed kale
Basmati Rice with Exotic Spices
Large scoop non-fat frozen yogurt
Option three:
Fish à la Grecque
Steamed brown rice
Asparagus spears
Banana Bread Pudding
SNACKS (choose one daily)
- Yogurt Fruit Delights
- Canned salmon salad on whole-wheat crackers
- Calcium-fortified low-fat soymilk and graham crackers
- Low-fat string cheese and apple slices
- 1/4 cup roasted soy nuts
