Economia mexicana

BREAKFAST
½ grapefruit
¼ cup fat-free egg substitute,
scrambled, with nonstick cooking spray
2 slices whole wheat toast with ½ Tbsp reduced-calorie margarine
1 cup 1% lowfat milk
StrawberryShort Stack
1 cup 1% lowfat milk
1 cup plain nonfat yogurt with ½ cup cantaloupe chunks
6 graham cracker squares with 2 Tbsp reduced-sugar jam
Cheese and Fruit “Pitza”
1 cup light yogurt
½ cupcooked oatmeal with
2 Tbsp raisins and
1 Tbsp reduced-calorie maple syrup 1 orange
1 cup 1% lowfat milk
¾ cup (6 oz) orange juice
Bacon and Egg Pockets
1 cup 1% lowfat milk
¾ cup (6 oz) applejuice
1 oz (about 1 cup) fortified bran flakes with ½ sliced banana
1 cup 1% lowfat milk
LUNCH
2 slices (2 oz) smoked turkey breast
with lettuce, sliced tomato, and
mustard on 2 slices whole wheatbread
1 cup raw broccoli florets
1 pear
2 cups spinach with sliced mushrooms and onion, cherry tomatoes,
1 sliced hard-cooked egg,
1 tsp oil and
1 Tbsp balsamic vinegar
6 (1 oz) whole wheatcrackers
1 (1 oz) part-skim string cheese stick
½ cup sliced strawberries
Greek Pita Pockets
½ cup cucumber slices
7 (¾ oz) pretzel twists
1 orange
Metro Sandwich ½ cup celery sticks
1 apple
6 (1oz) whole wheat crackers with 2 Tbsp peanut butter
1 cup carrot sticks
1 banana
Waldorf Chicken Salad ½ cup raw broccoli florets
4 (¾ oz) whole wheat crackers
2 slices (1/12 of 14”) thin-crustcheese pizza
DINNER
Grilled Salmon with Creamy Dill Sauce 1 cup cooked broccoli
1 large (2 oz) dinner roll
1 peach
Fried Chicken with Apricot Dipping Sauce 1 cup mixed salad greens with ½ cupsliced tomato and cucumber
with 1 tsp oil and
1 Tbsp balsamic vinegar
2 slices bread with ½ Tbsp reduced-calorie margarine
½ cup canned unsweetened pineapple chunks
Steak Italiano
½ cup cookedcarrots
1 large (2 oz) dinner roll with ½ Tbsp reduced-calorie margarine
1 cup fruit salad
1 cup cooked pasta with ½ cup heated marinara sauce,
topped with 1½ oz shredded part-skim mozzarella cheese...