Day 2 menu

Breakfast

• 1 cup plain, low-fat yogurt, topped with 3/4 cup blueberries
• 3/4 cup calcium-fortified orange juice

Lunch

• 1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
• 1 kiwi
• 1 cup skim milk

Dinner

• Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil
• 1 tablespoon low-sodium teriyaki sauce
• 1 cup brown rice with 1 tablespoon chopped dried apricots
• 4 ounces red wine or Concord grape juice

Snack

• 2 tablespoons mixed, unsalted nuts
• 1 cup fat-free frozen yogurt

On both days, if you're thirsty, drink water as a calorie-free way to hydrate.