| Sample Menu Two |
|
| Meal 1 |
Omelet: Mix and heat together 4 eggwhites
and 2 whole eggs, 1½ slices fat-free cheese
and ½ cup total chopped onion, mushroom
and red pepper |
| 2½ oz. oatmeal (dry weight) with low-fat milk |
| 1 cup strawberries |
| 1 Multi-Vitamin/Mineral pack |
| Meal 2 |
| 3 oz. can water-packed tuna |
| 2 slices multigrain bread |
| Meal 3 |
| 5 oz. grilled turkey breast (precooked weight) |
| 5 oz. baked potato |
| 1 cup steamed mixed vegetables |
| 1 glass low-fat milk |
| Meal 4 |
| 5 oz. grilled turkey breast (precooked weight) |
| 5 oz. baked potato |
| green salad with 2 tablespoons of low-fat dressing |
| 1 whey protein shake |
| Meal 5 |
| Fruit salad: Cut ½ orange, ½ grapefruit |
| and 1 banana into chunks |
| 5 oz. grilled chicken breast (precooked weight) |
| 2 cups cooked rice |
| 1 cup steamed mixed vegetables |
| 1 glass low-fat milk |
| Meal 6 |
| 5 oz. grilled turkey breast (precooked weight) |
| 2 cups cooked rice |
| 1 cup steamed broccoli or cauliflower |
| 1 glass orange juice |
| Meal 7 |
Meal-replacement shake,
plus 2 scoops of whey protein powder |
|
