BREAKFAST
option one
whole-wheat waffle topped with peanut butter and banana
St. John's wort tea
multivitamin

option two
calcium-fortified orange juice
cherry vanilla muesli
soy milk fortified with calcium and vitamin D
multivitamin

option three
1/2 cup egg substitute scramble
slice of whole-wheat toast
peach slices
St. John's wort tea
multivitamin

LUNCH
option one
spinach and cheese tortilla pizza
chamomile tea

option two
smoked salmon on whole-wheat bagel with tomato and red onion
sliced pear
St. John's wort tea
option three
black bean soup
corn bread
mixed green salad
mint tea

DINNER
option one
curried pasta with chicken and grapes
spinach salad (high in folic acid)
walnuts and dates
sparkling water

option two
broiled salmon
asparagus
baked potato with low-fat sour cream
peppermint tea

option three
cilantro peanut pesto on soba noodles
sliced tomatoes
decaffeinated green tea

SNACKS
Choose two or three each day:
• whole-grain crackers with almond butter
• handful of fresh nuts and dried fruit
• soy milk fruit smoothie
• banana
• apple slices and fat-free cheese
• fresh veggies and non-fat dip
• cup of lentil soup