2/9

Day 1

BREAKFAST:

• ¼ cup (dry) cream of buckwheat cereal cooked with 1¼ cups lactose-free low-fat milk; top with ½ medium ripe banana*

• Peppermint Hot Cocoa (see recipe 1, page 3 of PDF)

MORNING SNACK:

• 6 FF brown rice crackers**
• 1 tablespoon almond butter

LUNCH:

• Quick Hamburger: 2 slices FF bread**, 4 oz broiled lean ground beef patty, 1 slice tomato, ¼ cup baby spinach and 1 teaspoon FF Dijon mustard**
• 1 cup carrot sticks
• ½ cup raspberries* (fresh or frozen)

AFTERNOON SNACK:

• 1 oz FF gluten-free pretzels**
• ½ oz FF dark chocolate**

DINNER:

• Stir-Fry Shrimp & Noodles (see recipe 2, page 3 of PDF)
• Raw Zucchini Spring Rolls with Lime Cashew Dipping Sauce (see recipe on page 3 of PDF)
• 1 kiwifruit

Daily total: 1,811 cal, 63g fat (17g mono, 7g poly, 16g sat), 179mg chol, 1,914mg sodium, 238g carb (27g fiber, 65g sugars), 85g protein

* Do not exceed portion sizes for these items. Ideally, fruit servings should be eaten at least 3 hours apart.

** FF = FODMAP-friendly. Check the shopping list on page 4 of our downloadable PDF for brand recommendations.