BREAKFAST
option one
oatmeal made with skim milk, topped with 1 tablespoon ground flaxseeds mixed with blueberries
orange juice

option two
fortified whole grain cereal topped with skim milk, strawberries and 1 tablespoon ground flaxseeds
grapefruit juice

option three
low-fat granola mixed with 1 tablespoon ground flaxseeds and dried mixed fruit, topped with plain yogurt
tomato juice with a splash of lemon

LUNCH
option one
3 ounces water-packed tuna mixed with 1 tablespoon low-fat mayonnaise, chopped tomatoes, celery, carrots and green peppers
2 cups dark green leafy lettuce
1 slice dark rye bread spread with 2 teaspoons olive oil-based margarine
1 cup skim milk

option two
grilled and chilled shrimp salad with grapefruit vinaigrette
baby carrots
6 whole-grain crackers
1 cup skim milk

option three
turkey caesar wrap
½ cup salsa with 1 cup green, red and yellow pepper strips
1 cup skim milk

AFTERNOON SNACK
Choose from any of these snack options:
• fresh apple, orange or tangerine
• small handful of mixed nuts
• ½ cup trail mix of nuts, dried fruit and pretzels
• 1 cup yogurt mixed with blueberries, raspberries or strawberries
• 6 baby carrots