Day 2 menu

Breakfast

• 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
• 1 bran muffin
• 1 teaspoon trans-free margarine
• 1 cup fat-free milk
• Herbal tea

Lunch

• Curried chicken wrap made with:
  • 1 medium whole-wheat tortilla
  • 2/3 cup cooked, chopped chicken, about 3 ounces
  • 1/2 cup chopped apple
  • 1 1/2 tablespoons light mayonnaise*
  • 1/2 teaspoon curry powder
• 1/2 cup, or about 8, raw baby carrots
• 1 cup fat-free milk

Dinner

• 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
• 2 cups mixed salad greens
• 1 tablespoon low-fat Caesar dressing
• 1 small whole-wheat roll
• 1 teaspoon olive oil
• 1 nectarine
• Sparkling water

Snack (anytime)

• Trail mix made with:
  • 1/4 cup raisins
  • 1 ounce, or about 22, unsalted mini twist pretzels
  • 2 tablespoons sunflower seeds

*Fat-free spreads still have calories, so count as 1 fat serving.