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BREAKFAST

• 1 cup fresh fruit
• 1 Egg (hard boiled egg or scrambled egg)
• 1 cup of hot or cold cereal
• 1 cup low fat milk (or soy or almond milk)

LUNCH

• Sandwich (3 oz of lean meat on
  whole wheat or whole grain bread)
• Lettuce and tomatoes(or Garden Salad w/ lite dressing)
• 1 cup fresh fruit
• Calorie free beverage or Water

DINNER

• 4 oz chicken or lean meat
• 1 cup of starch
• 1 cup vegetables
• 1 cup sugar free Jello
• Calorie free beverage or Water

SAMPLE BREAKFAST

• 1 cup strawberries
• 1 Scrambled Egg
• 1 cup Grits
• 1 tsp. lite margarine (optional)
• 1 cup low fat milk (or soy or almond milk)

SAMPLE LUNCH

• Turkey Sandwich on wheat bread
• Garden Salad w/ lite salad dressing
• 1 cup melon
• Unsweetened tea (artificial sweetener if desired)

SAMPLE DINNER

• 4 oz Baked Chicken
• 1 cup Mashed Potatoes
• 1 cup Green Beans
• 1 cup Sugar free Jello
• Sugar free Lemonade