2/9

Day 1

BREAKFAST:

• Easy Egg Pita (see recipe 1, page 2 of PDF)
• 5- to 6-oz nonfat plain Greek yogurt; stir in 2 kiwifruit, chopped, and 1 tsp honey

MORNING SNACK:

• 5 small (5-inch) celery sticks; fill with ½ cup 2% cottage cheese and 2 tbsp sunflower seeds

LUNCH:

• Hamburger: 1 thin bun, 3 oz cooked 95%-lean ground beef patty, 2 lettuce leaves and 2 tsp Dijon mustard
• 2 small cucumbers, sliced
• 1 oz tortilla chips

AFTERNOON SNACK:

• 1 oz reduced-fat cheddar cheese
• 4 saltine crackers

DINNER:

• Feta Chicken (see recipe 2, page 2 of PDF)
• ⅔ cup cooked couscous (about ¼ cup dry)
• 1 cup cooked green beans
• 1 cup fresh pineapple

Daily total: 1,501 cal, 39g fat (7g mono, 7g poly, 11g sat), 110mg chol, 2,222mg sodium, 172g carb (26g fiber, 58g sugars), 122g protein