Week 4 Challenge menus to help you plan your meals:
Day 1:
Breakfast:
Herbed Spanish Omelet
1 – 2 slices whole-grain toast with 1 – 2 tsp butter/ trans-fat free margarine
¾ cup skim milk or non-dairy alternative
Lunch:
Salad:
1 cup lettuce
½ cup garbanzo beans
½ cup mixed raw vegetables of your choice
¼ cup nuts of your choice
1 ounce cheese of your choice
2 tbsp salad dressing of your choice
1 cup fresh fruit
Snack:
¾ cup Popcorn Trail Mix or 1 serving Whole Wheat & Dried fruit crunch
Dinner:
1 serving Winter Veggie Pita Pizza
1 cup lettuce salad and 1 tbsp dressing
1 piece fruit of your choice
Day 2:
Breakfast:
1 cup fat-free or low-fat yogurt topped with:
1 cup mixed fruit
2 tbsp mixed nuts
1/2 cup whole-grain cereal
Lunch:
1 serving Chicken and Pear Salad
1 ounce whole-grain crackers
Snack:
1 cup raw sliced vegetables with ¼ cup hummus
Dinner:
Baked fish of your choice
1 serving Summer Squash Ribbons
½ – 1 cup whole grains (ex: couscous or quinoa)
1 serving Gingersnaps
Just as an fyi, to make life more simple, Costco is now offering 3-4 oz. portions in a six pack of swordfish and of cod, both of which are delicious and not abnormally high on the sodium! For working folks, it definitely makes portion control easier to achieve!