Breakfast

• 1/2 cup grapes
• 3/4 cup whole bran flakes cereal with 1/4 cup blueberries
• 1/2 cup skim or 1% M.F. milk
• 1 slice Country Harvest Twelve Grain bread, toasted
• 1 tbsp peanut butter
• 1 cup water, tea or coffee

Morning Snack

• Whipped fruit tofu made from 3 oz soft tofu, 1/2 cup skim or 1% M.F. milk, 1/2 cup your choice of frozen fruit and 2 tsp sugar

Lunch

• Chicken burger made with a toasted Country Harvest Twelve Grain bagel, 3 oz roasted chicken, 1 tsp calorie-reduced mayonnaise, Dijon mustard, tomatoes and lettuce
• 1 cup fresh spinach and strawberry salad with 1 tbsp plain yogourt salad dressing (mix 3 tbsp plain yogurt, 1 tsp white vinegar, 1 tsp olive oil and 1 tsp maple syrup)
• 1 slice low-fat carrot cake
• 1/2 cup skim or 1% M.F. milk

Afternoon Snack

• 1 cup cooked vegetables (cauliflower, broccoli, carrots, celery, etc.)
• 1 beef kebab with onions and bell peppers

Dinner

• 1 cup fresh vegetable salad with 1 tbsp homemade dressing (mix 1 tsp balsamic vinegar and 2 tsp olive oil)
• 1 slice Country Harvest Sunflower Flax bread, toasted
• 3/4 cup fruit mousse (< 2% M.F.)
• 1 cup water, tea or coffee