Monday

Breakfast 

• 1 cup hot chocolate made with 8 oz. low-fat or skim milk
• Veggie omelet (1 egg and ¼ cup egg substitute cooked in canola or olive oil cooking spray with ½ cup assorted chopped veggies, topped with 1 oz. reduced-fat cheese)

Lunch 

• Tuna sandwich (½ can water-packed tuna and 2 tsp. light mayonnaise between 2 slices whole-grain bread)
• ½ cup three-bean salad (kidney, garbanzo and green beans with onion, bell pepper, 1 Tbsp. light vinaigrette)
• 1 cup mango or orange slices

Dinner 

• Quesadilla (2 oz. roasted chicken breast, 2 oz. reduced-fat cheese, and chopped onions, tomatoes and bell pepper on an 8- to 10-inch tortilla)

DAILY TOTAL: 1,300 calories, 102g protein, 139g carbs, 20g fiber, 38g fat (16g sat)

 

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