5/9

Day 4

BREAKFAST:

• Toast: 2 slices FF bread with 1 tablespoon FF raspberry spread*
• 1 hard-boiled egg sprinkled with black pepper
• ½ medium ripe banana*
• 8 oz FF plain low-fat kefir**

MORNING SNACK:

• 6 oz FF lactose-free plain low-fat yogurt**
• 1 tablespoon chopped walnuts

LUNCH:

• Cornflake-Crusted Pork Cutlets (see recipe 7, page 3 of PDF)
• Zucchini Ribbons (see recipe 8, page 3 of PDF)
• ½ cup cooked brown rice
• ½ cup raspberries (fresh or frozen)*
• 2 FF gluten-free cookies*

AFTERNOON SNACK:

• 1 oz FF gluten-free pretzels with 1½ tablespoon FF Dijon mustard for dipping
• 8 oz lactose-free, low-fat milk

DINNER:

• Dilly Baked Salmon (see recipe 9, page 3 of PDF)
• ½ cup cooked butternut squash* with 1 teaspoon butter
• Spinach Salad: 2 cups baby spinach, ½ cup chopped tomato, ½ cup chopped red pepper and Vinegar & Oil Dressing (see recipe 10, page 3 of PDF)
• ½ cup raw pineapple*

Daily total: 1,808 cal, 64g fat (19g mono, 9g poly, 20g sat), 361mg chol, 2,110mg sodium, 207g carb (21g fiber, 86g sugars), 106g 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.