Sample Menu 

Breakfast

Toast with Peanut Butter, Jelly and Fruit Juice [Calories 205]
1 slice whole wheat bread
2 tsp peanut butter
2 tsp low-calorie jelly
1/2 cup fruit juice

Toast the bread and top with peanut butter and jelly. Serve with fruit juice.

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Snack Suggestion

1 serving fruit [Calories 70]

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Lunch

Subway Sandwich & Yogurt [Calories 250]
Subway: 6" Deli Turkey Breast Sandwich
1 small pot low-fat yogurt

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Snack Suggestion

1 oz ham wrapped round handful carrot sticks [Calories 40]

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Dinner

Quick Chicken Wrap & Salad [Calories 297]
1 soft flour tortilla (6-8" dia)
2 oz shredded cooked chicken
1/2 oz low-fat shredded cheese
1 sliced tomato, 1/2 tsp dried herbs
1 cup salad leaves
1 tbsp fat-free or low-fat dressing

Layer tortilla with sliced tomato and chicken and top with the cheese. Sprinkle herbs over and roll up. Heat in a toaster oven for 3 minutes or microwave for 60 seconds.

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Snack Suggestion

4 oz fruit cup in juice [Calories 55]

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Extra Daily Allowance

1 Cup fat-free milk (or equivalent)