| | | Breakfast | Serving size |
| Oatmeal (in low-fat 1% milk) Bagel (small) Orange juice Coffee Milk (1%, low-fat) | 1 cup 1/2 (1 oz) 1/2 cup 1 cup 2 oz |
| Estimated breakfast carbohydrates: 70 grams | Calories: 450 |
| Lunch | Serving size |
| Turkey Sandwich Turkey (dark meat/skinless) Bread (whole wheat) Lettuce Tomato Mayonnaise (low-calorie) Raw carrots Pear Yogurt, low-fat Water or calorie-free beverage | 3 oz 2 medium slices 1-2 leaf(s) 2-3 slices 1 tsp 1 cup 1 medium 3/4 cup 1 cup |
| Estimated lunch carbohydrates: 65 grams | Calories: 545 |
| Dinner | Serving size |
| Salmon (baked) Coucous Steamed vegetables (carrots, asparagus, etc.) Salad Lettuce Tomato Cucumber Salad dressing Multigrain roll (with margarine or butter) Mixed fresh berries (blueberries and strawberries) Ice Cream, low-fat Water or calorie-free beverage | 3 oz 1/3 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 1 T 1 medium (1 tsp) 2 cups 1/2 cup 1 cup |
| Estimated dinner carbohydrates: 90 grams | Calories: 750 |
| Evening snack | Serving size |
| Popcorn (low-fat) | 3 cups |
| Estimated snack carbohydrates: 15 grams | Calories: 80 |
| Estimated total carbohydrates: 240 grams | Total calories: 1,825 |
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