Day 1 menu

Breakfast

• 1 cup cooked oatmeal, sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
• 1 banana
• 1 cup skim milk

Lunch

• 1 cup low-fat (1% or lower), plain yogurt with 1 teaspoon ground flaxseed
• 1 cup peach halves, canned in juice
• 5 Melba toast crackers
• 1 cup raw broccoli and cauliflower
• 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
• Sparkling water

Dinner

• 4 ounces salmon
• 1/2 cup green beans with 1 tablespoon toasted almonds
• 2 cups mixed salad greens
• 1/2 cup cherry tomatoes
• 2 tablespoons low-fat salad dressing
• 1 tablespoon sunflower seeds
• 1 cup skim milk
• 1 small orange

Snack

• 1 cup skim milk
• 1/4 cup raisins or dried fruit, no added sugar
• 20 dark chocolate chips