option two
whole wheat banana soy muffin with added raisins and walnuts (raisins are high in B6, and walnuts in omega-3)
½ cup fat-free cottage cheese
decaf coffee
multivitamin and mineral supplement

option three
oatmeal with bananas
calcium-fortified orange juice
St. John 's Wort tea

LUNCH
option one
whole-wheat pita pizza topped with low-fat cheese, tomato sauce and fresh-sliced veggies
fresh orange sections
soda water with lime

option two
pita pocket sandwich filled with turkey, tomatoes, lettuce and sprouts
fruit salad with banana, pineapple and oranges
skim milk

option three
three bean salad on greens
whole-wheat tortilla
chamomile tea

DINNER
option one
quick turkey tetrazzini
mixed green salad
pot of peppermint tea

option two
pork tenderloin roast
½ acorn squash with butter and brown sugar
banana bread pudding
spring water with lemon

option three
thai tofu stir-fry
brown basmati rice
fruit salad
decaf green tea

SNACKS (choose two a day)
mixed dried fruit and nuts
6 ounces fat free yogurt topped with fresh berries and chopped walnuts
whole-wheat crackers with almond butter
small corn tortilla filled with hummus and sprouts