Breakfast

• 1 grapefruit
• 1 breakfast bagel made from one Country Harvest Whole Wheat bagel, 1 egg, tomato, lettuce, 2 oz cheese (<20% M.F.) and 2 tsp light mayonnaise
• 1/2 cup whole grain cereal with ¾ cup drinkable yogourt (<2% M.F.)
• 1 1/2 cups water

Morning Snack

• Basil and Sundried Tomato Dip: Chop 3 sundried tomato halves in oil and combine with 1/2 cup plain yogourt, 1 tbsp chopped basil leaves, 1 tsp olive oil, garlic, salt and pepper to taste.
• 1 cup your choice of fresh vegetables (yellow and orange bell peppers, celery, broccoli, radishes, etc.)
• 10 crackers
• 1 1/2 cups water

Lunch

• Hearty Soup: Combine 2 oz mixed legumes, 1 1/2 cups vegetable broth, 1 cup your choice of vegetables (onion, celery, cabbage, turnip, etc.) and 1/2 cup stewed tomatoes. Simmer 45 minutes and season with your favourite herbs.
• Hummus Veggie Sandwich on Country Harvest Seven Grain bread *
• 1 mango
• 1 1/2 cups water

Afternoon Snack

• 1 Quick Energy Drink: Blend together 1 cup milk (<2% M.F.), 1/2 banana, 1 tbsp peanut butter and 1 tsp honey.
• 2 oatmeal cookies
• 1 1/2 cups water

Dinner

• 4 oz salmon roasted in oven, garnished with lemon slices and fresh garden herbs
• 1 1/2 cups Vegetable Couscous: Mix 1 1/2 cups cooked couscous with 1/2 cup chopped vegetables of your choice (onions, celery, red bell peppers, etc.)
• 1 cup mini corn cob and palm heart salad sprinkled with 2 tsp olive oil and 2 tsp wine vinegar
• 1 cup diced fresh pineapple
• 1 1/2 cups water

Evening Snack

• 2 slices Country Harvest bread of your choice, toasted and spread with 2 tsp margarine and 1 tsp honey
• 1/2 cantaloupe
• 1 1/2 cups water