Breakfast
1 low-fat granola bar (81)
1 medium banana (1)
1/2 cup fruit yogurt, fat-free, no sugar added (86)
1 cup orange juice (5)
1 cup low-fat milk (107) Total sodium=280
Lunch
turkey breast sandwich:
3 oz turkey breast, cooked (48)
2 slices whole wheat bread (299)
1 large leaf of romaine lettuce (1)
2 slices tomato (2)
2 tsp mayonnaise, low-fat (67)
1 Tbsp regular mustard (175)
1 cup steamed broccoli, cooked from frozen (11)
1 medium orange (0) Total sodium=603
Dinner
3 oz spicy baked fish (50)
1 cup scallion rice (18)
1/2 cup spinach, cooked from frozen, (92) sautéed with:
2 tsp canola oil (0)
1 Tbsp almonds, slivered, unsalted (0)
1 cup carrots, cooked from frozen (84)
1 small whole wheat roll (148)
1 tsp soft (tub) margarine (26)
1 small cookie (60) Total sodium=478
Snacks
2 Tbsp peanuts, unsalted (1)
1 cup of low-fat milk (107)
1/4 cup dried apricots (3) Total sodium=111
| Calories | 1935kcal |
| Total Fat | 57g |
| Saturated Fat | 12g |
| Cholesterol | 171mg |
| Sodium | 1472mg |