2 slices whole wheat bread
1 piece whole wheat bread
1 pc rye bread
1 slice raisin bread
2 pieces raisin bread
1/2 cup brown Rice
1 small baked potato
1/2 baked potato
1 cup oatmeal
1/2 cup noodles
3/4 cup spoon-size shredded wheat cereal
2 slices French bread
1 slice Italian bread
3 ounces chicken breast (without skin)
3 ounces salmon fillet
3 ounces swordfish or salmon steak
21/2 ounces sirloin steak (trimmedof fat)
3 ounces water-packed tuna
3 ounces oysters
3 ounces white meat turkey
3 ounces turkey breast (without skin)
3 ounces veal cutlet
3 ounces baked flounder
1 cup apple juice
1/2 cup orange juice
1/2 cup canned pineapple juice
1 cup grapefruit juice
1/2 cup apple juice
1 cup skim milk
1/2 cup fresh blueberries
1/2 white grapefruit
1/2 cup butterhead lettuce
6 cucumber slices
1/2 cup broccoli
1 small baked potato
1/2 cup honeydew melon chunks
1/2 cup cantaloupe chunks
1 fresh pear
1 small apple
1 tablespoon jam or preserves
1 cup fresh strawberries
1/2 cup watermelon chunks
1 banana
1/2 cup fresh peach slices
1/2 cup fresh blueberries
1 cup fresh raspberries
1 papaya
1/2 baked potato
3/4 baked potato
1/2 baked sweet potato
1/2 cup mashed potatoes
1/2 cup lima beans
1/2 cup eggplant
1/2 cup asparagus
1/2 cooked spinach
1/2 cup green beans
3/4 cup lettuce and tomato salad
1/2 cup brussels sprouts
1 cup melon fruit salad
1/4 cup broccoli
1/2 cup squash
1/2 cup carrots
3/4 cup cooked okra
Snacks
1 ounce cheddar cheese
1 tablespoon margarine
1 cup nonfat yogurt
4 graham crackers
2 graham crackers
11/2 cups air-popped popcorn
Coffee
1/2 tablespoon reduced-calorie mayonnaise
1 tablespoon jam or preserves
1 apple
1 ounce Swiss cheese
1/2 cup grapes
Spinach salad ( 3/4 cup fresh spinach or alternative, 1/2 cup celery, 4 radishes, 1/4 cup onions, 6 cucumber slices, 1 tablespoon Italian dressing.*
