Day 1 menu

Breakfast

• 1 cup of oatmeal without salt.
• 1/4 cup raisins.
• 1 medium banana.
• 1 cup fat-free milk.
• Coffee, tea or water.

Lunch

• Hummus plate with:
  • 1/2 cup hummus.
  • 1/2 medium red pepper.
  • 1/2 medium cucumber.
  • 10 baby carrots.
  • 3 falafel patties (about 2 inches in diameter).
  • 1 whole-grain pita pocket.
• Water

Dinner

• Roasted salmon with:
  • 4 ounces of salmon.
  • Maple balsamic glaze.
• 1 cup whole-grain and wild rice blend.
• 3/4 cup green beans with red bell peppers.
• 1/2 cup canned pear slices in juice.
• Tea, hot or cold and not sweetened.

Snack (anytime)

• 1 cup low-fat yogurt.
• 1 medium peach.