5/9

Day 4

BREAKFAST

• ¾ cup flaxseed granola with 4 oz calcium-fortified organic soy milk
• 1 apple, with skin

MORNING SNACK

• Stuffed Mini Peppers: 4 mini sweet peppers, stuffed with total of ¼ cup hummus and 1 tbsp chopped walnuts

LUNCH

• Pocket Sandwich: 1 pita pocket cut in half; stuff halves with total of 1 cup shredded red cabbage, ⅔ cup chopped avocado, 2 tbsp feta cheese, 1 tbsp ground flaxseed, 1 tsp lime juice and a dash of pepper
• 1 cup carrot sticks
• 1 kiwi   

AFTERNOON SNACK

5.3 oz plain Greek yogurt, mixed with 1 tsp cocoa powder, 1 tsp honey, ½ sliced banana and 1 tbsp chopped walnuts

DINNER

• 1 serving Black Bean and Pumpkin Chili with Toasted Pepitas (leftover from Day 3 Lunch), sprinkled with
• 1 tbsp nutritional yeast
• 4 whole-grain crackers
• 1 cup mango cubes (fresh or frozen)

Daily total: 1,792 cal, 63g fat (22g mono, 22g poly, 9g sat), 14mg chol, 1,060mg sodium, 260g carb (58g fiber, 93g sugars), 68g protein