Sample Menu #2

Breakfast
1 serving 2:90 calcium-fortified dry or hot cereal (providing up to 90 calories)
1 cup skim milk or one container 2:90 peach yogurt with fiber (providing up to 90 calories)
8 walnut halves
1 large orange
MEN: Add 1⁄3 cup fruit muesli
Morning Dividend *

Lunch
Pepper Steak Pita
Ten 2:90 potato chips (low-fat gourmet baked potato chips, such as Terra Chips)
or 8 Garden of Eatin’ Black Bean tortilla chips
MEN: Add 12 cashews and 1⁄3 cup carrot sticks

Dinner
Thai Chicken Satay with Crunchy Vegetable Salad

Reality Reward
Banana-Chocolate Crêpes

* 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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