8/9

Day 7

BREAKFAST:

• Toast: 2 slices FF gluten-free bread; top with 1 tablespoon FF raspberry spread*
• 1 hard-boiled egg sprinkled with black pepper
• 1 small orange*
• 8 oz lactose-free, low-fat milk

MORNING SNACK:

• 8 FF brown rice crackers
• 1 oz reduced-fat cheddar cheese

LUNCH:

• Grilled Cheese Sandwich: 2 slices FF gluten-free bread spread with 2 teaspoons butter, topped with 1½ oz reduced-fat cheddar cheese and 2 slices tomato, then pan-fried
• 1 cup carrot sticks
• 1 cup sweet red pepper strips
• Yogurt Dill Dip (see recipe 3, page 3 of PDF)
• 1 kiwifruit*

AFTERNOON SNACK:

• Peppermint Hot Cocoa (see recipe 1, page 3 of PDF)
• 2 tablespoons walnut halves*

DINNER:

• 4 oz broiled sirloin steak
• ½ cup cooked butternut squash* with 1 teaspoon butter
• ½ cup cooked brown rice
• 5 tomato slices
• ½ cup FF raspberry sorbet*

Daily total: 1,820 cal, 64g fat (10g mono, 11g poly, 25g sat), 363mg chol, 1,596mg sodium, 212g carb (24g fiber, 103g sugars), 100g 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.