Week 3 Menu

Two days worth of menus created with the Week 3 recipes:

Day 1:

1-2 pieces whole-grain toast
1-2 tbsp peanut butter
1 cup skim milk or non-dairy alternative
1 piece fruit of your choice

Citrus Sparks Spinach Salad
1 ounce whole-grain crackers
¾-1 cup sliced raw vegetables

3/4 cup fresh fruit
1/2 cup low-fat cottage cheese


Baked fish of your choice
1 serving Roasted Root Vegetable Salad
½-1 cup fresh fruit of your choice
1 whole-grain bread or roll


Day 2:

Egg white omelet with ½-3/4 cup chopped vegetables of your choice (onions, peppers, mushrooms, tomatoes) and 1 ounce low-fat cheese of your choice
1 whole-grain English muffin with 2 tsp butter/margarine of your choice

Salad including:
at least 1 cup lettuce of your choice
½ cup mixed raw vegetables of your choice
¼ cup nuts of your choice
2 tbsp salad dressing of your choice
1 serving Tomato Soup with Chickpeas and Lemon
1 ounce whole-grain crackers

2 tbsp dried fruit, 2 tbsp mixed nuts, 1 tbsp dark chocolate chips
6 ounces plain yogurt or non-dairy alternative

South of the Border Beans and Rice
1 ounce whole-grain tortilla chips with ¼ cup fresh salsa
1 piece fresh fruit of your choice
1 cup skim milk or non-dairy alternative