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Sample Meals
- Meal 1 (about 7 a.m.): Egg white scramble with tomatoes, spinach, avocado. Plus toast.
- Protein: 4 egg whites (complementing fat: . avocado [chopped])
- Produce: 1 chopped tomato, 1 cup packed fresh spinach leaves
- Grain: 1 slice whole grain toast
- Extras: chopped cilantro, salt and pepper to taste
- Snack 1 (about 10:30 a.m.): Red Berry Sunrise Shake (recipe, page 232)
- Meal 2 (about 1:30 p.m.): Grilled Chicken Salad (recipe, page 191)
- Protein: 4 ounces skinless chicken breast (complementing fat: 1 tablespoon olive oil in balsalmic-based dressing)
- Produce: 4 cups mixed salad greens with chopped celery, cucumber, and cherry tomatoes
- Grain: (no grain)
- Snack 2 (about 4:30 p.m.): 1 cup fat-free vanilla yogurt with ½ cup mixed berries and 4 crushed walnuts
- Meal 3 (about 7:30 p.m.): Grilled salmon with asparagus and brown rice
- Protein: 4 ounces wild salmon (no fat added because this is a high-fat protein)
- Produce: 10 stalks of steamed asparagus
- Grain: ½ cup brown rice
- After-dinner treat: ½ cup fresh strawberries and fat-free Reddi-Wip with ¼ ounce grated dark chocolate sprinkled on top
- Target totals for the day:
- 4 to 6 servings of proteins (a “serving” is 3 to 6 ounces)
- 3 to 8 servings of vegetables/fruit
- 2 grains
- 2 dairies