Day 1:
Breakfast: Oat meal with bananas and raisins
Lunch: Whole grain bread sandwich with lettuce, tomato, chicken.
Snack: Peanuts
Dinner: Whole grain pasta with tomato, meat, mushroom sauce.
Drinks throughout day: Skim milk and water.
Day 2:
Breakfast: Fruit salad.
Lunch: Green salad with vegetables.
Dinner: Fish and rice
Snacks: Walnuts, almonds.
Drinks: skim milk and water
Day 3:
Breakfast: Whole grain toast with low fat butter.
Lunch: Tortillas with refried beans.
Dinner: split pea soup
Snack: non salted sunflower seeds.
Drinks: skim milk, water.
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