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BREAKFAST: Fruit, grains, and a few nuts or seeds

choose 2:	choose 1-2:	choose 1:	choose 1:	choose 1:
Apple	Crockpot Cereal	Whole wheat toast	Fruit Spread	Walnuts
Banana	Granola	Wh. wheat pita bread	Low-fat spread	Sunflower seeds
Blueberries	Grapenuts	Whole grain bread		Almonds
Grapefruit	Nutri-grain Cereal			Brazil nuts
Grapes	Oatmeal			Pecans
Kiwi	Shredded Wheat
Mango
Orange
Pear	Choose 1:	Choose 1:
Strawberries	Raisins	Soymilk
Tangelo	Chopped dates or figs	Nut milk
		Rice milk

LUNCH: Large salad, vegetable/grain or legume entrée, steamed vegetable, bread and a spread

(See following pages for complete lunch menus)
 

To make a salad, choose 4 or 5 of these raw vegetables:

Alfalfa sprouts                Red bell pepper

Carrots                          Red cabbage

Celery                            Romaine lettuce

Cucumber                      Spinach

Green bell pepper           Tomato

Serve with low-fat salad dressing or Lemon juice and Sesame Sprinkle.
 

SUPPER: Very light, fruit and crackers or none at all!

 

MONDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Baked potato Top with sesame sprinkle and sliced black olives or Gravy

Steamed broccoli

Whole wheat bread Low-fat spread or Hommous

TUESDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Brown rice

Mexican Stir-Fry

No-oil Corn Chips (Baked)

Caramel Corn (1/2 cup)

WEDNESDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Baked sweet potato

Steamed spinach

Whole wheat bread Low-fat spread or Hommous

THURSDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Brown rice

Beans

No-oil Corn chips Salsa

FRIDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Oatmeal patty OR "Boca Burger" on Whole wheat bun or bread, lettuce and tomato

SATURDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Brown rice Chunky-style Gravy

Steamed zucchini & onions

Whole wheat bread & Low-fat spread

SUNDAY

Large salad Lemon juice & Herb Salt or Sesame Sprinkle or Low-fat dressing

Whole wheat spaghetti & Vegetarian Sauce OR Hunts, Five Brothers, or Ragu

Whole wheat bread Low-fat spread

Caramel Corn

Baked Brown Rice – "Fluffy every time!" 

1 c. Brown rice
2 1/2  c. Water
1/2 tsp. Salt 

1. Toast rice in heavy skillet over medium heat, stirring frequently until a light golden brown.
2. Pour into a 1-quart casserole dish.
3. Stir in water and salt.
4. Bake covered at 325° for 1 hour. Cook 1 ˝ hours if doubling recipe.

Caramel Corn

Tastes better than Cracker Jacks and the surprise is that it’s a light, healthy dessert! 

1/2 c. Unpopped popcorn
1/3 c. Molasses (not blackstrap)
1 c. Natural peanut butter
1 tsp. Salt 

1. Pop corn in hot air popper/
2. Heat remaining ingredients in saucepan over medium heat until bubbly.
3. Drizzle over popcorn and stir to coat.
4. Spread out on non-stick cookie sheet, or use Pam spray.
5. Bake at 200° for 1 hour. Store in airtight container or plastic bag.
   

Country-Style Gravy 

1 c. Raw cashews (small pieces cost less)
4 c. Water
5 Tbsp. Cornstarch
1 Tbsp. Bragg’s Liquid Aminos
1 tsp. Onion powder
1/2 tsp. Garlic powder
1/2 tsp. Salt or to taste 

1. Put 2 1/2 cups of water on to boil.
2. Blend remaining 1 1/2 cups water with remaining ingredients in blender until very smooth. (May take 2-3 minutes)
3. Pour blended mixture into boiling water.
4. Cook until thick.