Breakfast
- Whole grains without sugar served with skim milk or low-fat milk
- Fresh or frozen strawberries without added sugar
- A cup of coffee
- Water
Lunch
- About 56 g of grilled chicken breast served with whole wheat bread and mustard
- Vegetable salad mixed with vegetables, add 1 tablespoon of nuts and sauce made from balsamic vinegar and olive oil
- A glass of unsaturated milk or low-fat milk, or filtered water
Afternoon snack
- Fresh or frozen cherries without added sugar
- Water
Dinner
- About 113 g of grilled salmon
- Steamed or grilled green beans
- 1/2 to 1 cup of whole-grain pasta mixed with olive oil, lemon juice and herbs to create flavor
- Water
- Low-fat yogurt
- 1 cup of fresh melons (such as cantaloupe or similar types of melons)
- A type of non-caffeinated drink, such as herbal tea.
