BREAKFAST

Fruit-Topped Waffles

(2 low-fat waffles topped with 1/2 cup mixed fruit and 1/4 cup yogurt)

Extra-Light Margarine (2 tsp.)

Skim Milk (1 cup)

Grape Juice (1/2 cup)

MORNING SNACK

Apple Slices (1 medium apple) Topped with Peanut Butter (2 T.)

LUNCH

Mexican/American Hot Dog

(1 lean hot dog served wrapped in a low-fat flour tortilla)

Fat-Free Refried Beans (1/2 cup)

Baked Tortilla Chips (1 ounce)

Salsa (1/4 cup)

Diet Soda (12 ounces)

AFTERNOON SNACK

Low-Fat Granola Bar (1)

Skim Milk (1 cup)

DINNER

Sweet’n Sour Pork

(3.5 ounces lean pork loin, vegetable cooking spray, 1 ounce tomato sauce, 2 tsp. cider vinegar, 1 tsp. brown sugar, 1/4 tsp. low-sodium soy sauce, garlic powder, pepper, 3 ounces pineapple, 1/4 cup green pepper, onion, 1-1/2 tsp. cornstarch)

Steamed Brown Rice (1 cup)

Oriental Vegetables (1 cup)

Fortune Cookies (1)

Herbal Iced Tea, Unsweetened (1 cup)

DAILY TOTALS

2094 calories

330 grams carbohydrate

90 grams protein

46 grams fat

12 grams saturated fat

Day