Day 1 menu

Breakfast

• 1 store-bought (commercial) whole-wheat bagel with 2 tablespoons peanut butter (no salt added)
• 1 medium orange
• 1 cup fat-free milk
• Decaffeinated coffee

Lunch

• Spinach salad made with:
  • 4 cups of fresh spinach leaves
  • 1 sliced pear
  • 1/2 cup canned mandarin orange sections
  • 1/3 cup slivered almonds
  • 2 tablespoons red wine vinaigrette
• 12 reduced-sodium wheat crackers
• 1 cup fat-free milk

Dinner

• Herb-crusted baked cod, 3 ounces cooked (about 4 ounces raw)
• 1/2 cup brown rice pilaf with vegetables
• 1/2 cup fresh green beans, steamed
• 1 small sourdough roll
• 2 teaspoons olive oil
• 1 cup fresh berries with chopped mint
• Herbal iced tea

Snack (anytime)

• 1 cup fat-free, low-calorie yogurt
• 4 vanilla wafers