Sample menu

This menu is based on the needs of a 140-pound, lightly active woman.

• Breakfast: One hard-boiled egg, two slices of 100 percent whole-wheat toast with a teaspoon of tub margarine, a half cup of sliced strawberries, 6 ounces of low-fat yogurt and a cup of tea
  
  
• Lunch: Two cups of salad (lettuce, tomato, cucumber, carrot, etc.) topped with 2 ounces of sliced turkey, 2 tablespoons of crumbled feta cheese and 3 tablespoons of low-fat balsamic vinaigrette dressing, with six whole-wheat crackers, a plum and an 8-ounce glass of skim milk
  
  
• Dinner: 4 ounces of salmon sauteed in a tablespoon of olive oil and brushed with 2 tablespoons of teriyaki sauce, a cup of steamed broccoli, a half cup of brown rice and an 8-ounce glass of skim milk
  
  
• Snacks: 3 tablespoons of cashews mixed with 3 tablespoons of raisins; a fat-free chocolate pudding snack cup

Nutrition information: 1,784 calories, 60 grams of fat, 12 grams of saturated fat, 95 grams of protein, 237 grams of carbohydrates, 23 grams of fiber, 2,800 milligrams of sodium

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