Sample Menu #1

Breakfast
Caramelized Banana and Peanut Butter Toast
1 cup skim milk or one container 2:90 strawberry yogurt with fiber (providing up to 90 calories)
Men: Add 1 serving 2:90 calcium-fortified dry or hot cereal (providing up to 90 calories)
Morning Dividend *

Lunch
California Veggie Burger with Garlic-Basil Aïoli
Ten 2:90 potato chips (low-fat gourmet baked potato chips, such as Kettle Krisps)
or 8 Garden of Eatin’ Black Bean tortilla chips
Men: Add 1 mozzarella string cheese (with no more than 4 grams of total fat per string); 4 tablespoons chopped avocado

Dinner
Tandoori Chicken
Garlic Spinach and Tomatoes

Reality Reward
Mango Lassi
12 cashews
1 dessert starch of your choice (see Equivalents Lists, page 381)

* Morning Dividend – Choose one sweetener OR one creamer from the following: 1 teaspoon honey, 1 teaspoon white granulated sugar, or 1 teaspoon brown sugar OR 2 tablespoons 2% milk, 1 tablespoon half-and-half, 1 tablespoon soymilk creamer, 1 tablespoon nondairy liquid creamer, 2 teaspoons nondairy powdered creamer.

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