Sample Meal Plan Day 5
Breakfast – Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain, unsweetened Greek yogurt in a bowl.
Lunch -Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.
Dinner – Serve 3 ounces roasted pork tenderloin (chicken can be substituted) with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories).
Shared from Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute.