Sample Meal Plan Day 6
Breakfast-Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
Breakfast-Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
Lunch -Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Dinner-Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Heat through. Eat with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.
Shared from Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute.
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