4/9

Day 3

BREAKFAST:

• 2 Egg Muffins (see recipe 4, page 3 of PDF)
• Toast: 1 slice FF gluten-free bread; top with 1 teaspoon butter and 1 teaspoon FF raspberry spread*
• 8 oz FF plain low-fat kefir

MORNING SNACK:

• 6 FF brown rice crackers**
• 1½ oz reduced-fat cheddar cheese

LUNCH:

• Italian Salad: 3 cups baby spinach, ¼ cup grated carrot, 1 tablespoon Parmesan cheese and Vinegar & Oil Dressing (see recipe 10, page 3 of PDF)
• Chicken Noodle Soup (see recipe 11, page 3 of PDF)
• ½ cup raw pineapple*

AFTERNOON SNACK:

• 4 cups air-popped popcorn; after cooking, sprinkle with 1 tsp FF Italian seasoning**

DINNER:

• Leftover Cornflake-Crusted Pork Cutlets (see Day 4 Lunch)
• Baked Zucchini Wedges (see recipe 6, page 3 of PDF)
• 1 medium baked potato with 1 teaspoon butter
• Ambrosia Salad*: ½ small orange, ¼ medium ripe banana (sliced) and 2 tablespoons shredded unsweetened coconut

Daily total: 1,794 cal, 67g fat (22g mono, 6g poly, 27g sat), 508mg chol, 2,273mg sodium, 180g carb (21g fiber, 47g sugars), 124g 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.