option two
whole-grain toast spread with peanut butter
fresh orange
skim milk

option three
high-fiber breakfast cereal
skim milk
fresh peach

LUNCH
option one
low-fat macaroni and cheese
fresh raw vegetables
3 ounces broiled fish
1 cup blueberries
1 cup skim milk

option two
3 ounces lemon herb chicken
1 cup steamed broccoli
1/2 cup brown rice pilaf
1 cup strawberries
1 cup skim milk

option three
1 cup lentil soup
1 slice whole-wheat bread
2 cups tossed salad with low-fat dressing
1/2 cup mandarin oranges
1 cup skim milk

DINNER
(remember to eat this meal at least three hours before you plan to go to bed)
option one
2 ounces baked chicken
1/2 cup baked potato with low-fat sour cream
1/2 cup cooked spinach
sparkling water with lemon

option two
2 ounces broiled fish
1/2 cup couscous
1/2 cup green beans
2 glasses of water

option three
1 cup spaghetti with turkey meatballs
1 cup tossed salad with low-fat dressing
2 glasses of water

SNACKS
(choose one of these relaxing treats to prepare you for sleep)

• 1 cup skim milk with 2 graham crackers
  
• banana smoothie made with 1 cup skim milk, one banana and vanilla flavoring
  
• vanilla yogurt and a rice cake
  

Healthy Dos and Don'ts

Here are a few eating tips to keep in mind when you're suffering from insomnia.

Do:

• Drink warm milk before bed
  
• Drink chamomile tea, if you'd prefer to skip your late-night snack
  
• Enjoy complex carbohydrates
  
• Eat like a king at breakfast and a pauper at dinner
  

Don't:

• Drink caffeine, including caffeinated coffee, tea and sodas, throughout the day, and especially during the evening
  
• Use alcohol as a sleep aid -- it actually causes restless sleep and should be avoided