Breakfast:
Iron enriched
cereals with low-fat milk (read label)
1 cup cut or whole
fruit (citrus preferred)
2 pieces enriched wheat
toast with jam
Enriched whole grain
bagel with peanut butter
1-1.5 cups orange
juice
Breakfast burrito:
enriched tortilla, beans, egg whites, salsa, cooked cubed potatoes (skin on)
Lunch
options:
·
Chicken, beef and
/or bean, rice and cheese burrito with tomato salsa and 100% fruit juice (with
vitamin c)
·
Turkey Burger on
enriched whole grain bun with broccoli and cut fruit
·
Low-fat chili, low
fat crackers, canned fruit in own juices
·
Black bean soup with
100% fruit juice and crackers
Snack
Options: Raisins, roasted soy nuts, almonds, dried
fruit
Dinner
options:
·
Spaghetti with extra
lean ground beef and tomato sauce, steamed broccoli and a whole grain roll
·
Pork chop, baked
beans, steamed mixed veggies, 100% fruit juice
·
Vege-burger on
enriched wheat bun fruit salad, hummus with cut veggies
·
Beef and veggie stir
fry. Use lean meat, peppers, broccoli,
cauliflower and other personal favorites
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