Day 3 menu

Breakfast

• Avocado toast with:
  • 1 medium avocado.
  • 1/4 cup sundried tomatoes.
  • 1 poached egg.
  • 1 slice whole-wheat toast.
• 1 medium orange.
• Coffee, tea or water.

Lunch

• Tuna salad on crackers with:
  • 3 ounces low-sodium canned tuna.
  • 1/4 cup diced onion.
  • 1/4 cup diced bell pepper (red, yellow or orange).
  • 1/4 cup diced celery.
  • 1 tablespoon low-fat mayonnaise.
  • 8 melba toast crackers.
• 1 apple.
• 1/2 cup skim milk.

Dinner

• Vegetable stir-fry with:
  • 1/2 teaspoon sesame oil.
  • 1/2 cup sliced onion, sliced.
  • 1/2 cup chopped red bell pepper.
  • 1/2 cup sliced button mushrooms.
  • 1/2 cup broccoli florets.
  • 1/2 cup sliced carrots.
  • 1/2 teaspoon chopped fresh ginger.
  • 1/2 teaspoon chopped fresh garlic.
  • 1/2 tablespoon mirin rice wine.
  • 1/2 teaspoon reduced-sodium soy sauce.
  • 1/2 tablespoon chopped cashews.
• 1 cup brown rice.
• Yogurt, low-fat and low added sugar.
• Water.

Snack (anytime)

• 1 peach.
• 1/4 cup almonds.