3/9

Day 2

BREAKFAST:

• ½ cup FF cornflakes**; top with 2 tablespoons chopped walnuts*, ½ cup frozen wild blueberries* and ⅓ cup lactose-free, low-fat milk
• 10 oz FF plain low-fat kefir

MORNING SNACK:

• 2 tablespoons dry-roasted sunflower seeds*

LUNCH:

• Turkey Sandwich: 2 slices FF bread, 3 oz thin-sliced turkey breast, 1 oz reduced-fat cheddar cheese, ⅓ cup spinach, 2 slices tomato and 2 teaspoons FF Dijon mustard
• 1 oz FF gluten-free pretzels
• 1 cup carrot sticks
• 1 kiwifruit*

AFTERNOON SNACK:

• ½ cup cucumber slices
• ½ cup sweet red pepper strips
• Yogurt Dill Dip (see recipe 3, page 3 of PDF)

DINNER:

• Pasta with Meat Sauce: 1 cup cooked (2 oz dry) corn pasta; top with ½ cup FF pasta sauce, 3 oz cooked lean ground beef crumbles, ½ cup cooked baby spinach and 1 tablespoon shredded Parmesan cheese
• ½ cup FF raspberry sorbet*
• 2 FF gluten-free cookies*

Daily total: 1,791 cal, 61g fat (9g mono, 16g poly, 17g sat), 176mg chol, 2,527mg sodium, 226g carb (23g fiber, 87g sugars), 90g 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.