Week 1 Menu

This two day sample menu shows how you can incorporate Week 1 NAP recipes into your meals.

Day 1
Oatmeal with fruit

½ – 1 cup oatmeal
¼ cup dried or ½ cup fresh fruit
2 Tbsp walnuts
½-1 cup skim milk or calcium-fortified non-dairy alternative

Lunch: White Bean Soup and Salad

Salad with at least 1 cup lettuce
½ cup raw vegetables (tomatoes, cucumber e.g.)
1 ounce reduced-fat cheese
1-2 tablespoons vinaigrette
1 serving of White Bean Soup with Spinach, Leeks, and Couscous
1 ounce whole-grain crackers

Snack: Fruit and yogurt

1 cup low-fat or fat-free yogurt
1 medium piece of fruit

Dinner: Salmon and Vegetable kebabs

1 serving of Salmon and Vegetable Kebabs
½ -1 cup whole grains (example: whole-wheat couscous or quinoa)
½ – 1 cup mixed fruit

Day 2:
Breakfast: Yogurt with fruit and cereal

1 cup fat-free or low-fat yogurt topped with:
1 cup mixed fruit
2 tablespoon mixed nuts
1/2 cup whole-grain cereal

Lunch: Southwestern Bean Salad and Baked Chips

1 serving Southwestern Bean Salad
1 ounce whole-grain baked tortilla chips
1 medium piece (or ½ cup) fruit of your choice
1 cup low-fat or skim milk or calcium-fortified non-dairy alternative

Snack: Crunchy Veggies

1 serving of Kale Chips and 1 ounce of low-fat cheese
½-1 cup carrots and celery with 2 tablespoons hummus

Dinner: Chicken with Kale

1 serving of Skillet Chicken with Kale
½ -1 cup brown rice
1 cup lettuce salad with 1 tablespoon vinaigrette