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 E-Learning
> Nutrition |
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Meal Plans
2,200 calories a day
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Breakfast
Caribbean Oatmeal:
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- Combine in a microwave-safe bowl 1 cup water, 1/2
cup quick-cooking oats, 1/2 cup dried tropical-fruit bits.
Microwave for one to two minutes, stirring once, until
liquid is absorbed.
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| Skinny Vanilla Latte: |
- Microwave 1/2 cup nonfat milk until hot. Add 1/2
cup brewed coffee and 1/4 teaspoon vanilla extract.
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8 oz. Water
8 oz. grapefruit juice
Midmorning snack
Low-fat granola bar
2 oranges
8 oz. Water
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Lunch
Turkey and Swiss: |
- 2 slices whole-grain bread, 4-oz. turkey breast (Healthy
Choice), 2 oz. reduced-fat Swiss,
2 tsp Dijon mustard, 1 lettuce leaf, 2 slices tomato
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1 cup minestrone soup
1-oz. bag baked potato chips
8 oz. Water
Midafternoon snack
1 cup red grapes
1 pear
Dinner
Peppercorn-Crusted Sirloin:
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- Mix together 1 tablespoon Worcestershire sauce and 1 teaspoon
cracked black peppercorns.
Rub all over a 4-oz. sirloin steak. Grill or broil five to seven
minutes per side.
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Sweet-'n-Sour Asparagus and Carrots:
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- Combine in microwave-safe bowl 10 baby carrots, 6 asparagus
spears (cut into 2-inch pieces),
1 tablespoon soy sauce, 1 teaspoon sugar. Cover with plastic.
Microwave on high for three minutes.
1 baked potato (pierce with a fork and microwave on high for
five to seven minutes, turning once)
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Dessert
4 reduced-fat honey graham crackers
1 cup cubed cantaloupe
DAILY TOTAL
2,204 calories, 68 percent carbohydrate (375g), 19 percent protein
(105g), 13 percent fat (32g), 44g dietary fiber
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