Week 12 Challenge menus to help you plan your meals:

Day 1:
Breakfast:
6 ounce low-fat or fat-free Greek-style yogurt topped with:
¾ – 1 cup fresh fruit
¼ – ½ cup whole grain dry cereal
1-2 tbsp nuts of your choice

Lunch:
1 serving Holiday Quinoa Salad
1 piece  fresh fruit
1 ounce  low-fat cheese or 1 cup skim milk or non-dairy alternative

Snack:
1 ounce pita chips with ¼ cup  fruit salsa

Dinner:
1 serving Pumpkin Stew
½ – 1 cup fresh fruit
1 whole grain roll with 1 tsp butter/margarine

Day 2:

Breakfast:
1 serving Zucchini & Onion Breakfast Frittata
1 slice whole-wheat toast with 1 tsp butter/margarine
1 piece fresh fruit

Lunch:
1 serving soup of your choice
1 slice whole-grain bread
6 ounces low-fat or fat-free yogurt with ½ cup fruit

Snack:
1 serving Fruit Leather

1 ounce cheese

Dinner:
3 ounces baked fish or poultry
1/2 – 1 cup wild rice
1 cup lettuce salad with 1 tbsp salad dressing of your choice,
1 cup skim milk or non-dairy alternative
1 serving Hazelnut Meringue Kisses