BREAKFAST
Oatmeal & Berries (recipe page 119)
1 hard-boiled egg
60 calories, 4 g fat (1 g saturated), 55 mg sodium, 5 g protein
SNACK
Douse the Flames Smoothie (recipe page 107)
LUNCH
Tex-Mex Bean Salad (recipe page 129)
Medium apple
80 calories, 30 g carbohydrates, 4 g fiber
SNACK
5 baby carrots with chickpea hummus
107 calories 2.8 g fat, 17 g carbohydrates, 4.6 protein, 16 g fiber
DINNER
Flank Steak Salad (recipe page 139) with whole-grain dinner roll
Per serving: 440 calories, 17 g fat (7 g saturated), 32 g carbohydrates, 680 mg sodium, 41 g protein, 6 g fiber
2 Tangerines
74 calories, 16 g carbohydrates, 1.2 g protein
SNACK (optional)
BEVERAGES
Eight or more eight-ounce glasses of water per day.
__ __ __ __ __ __ __ __ + water
(Other beverages: unsweetened coffee, tea, or iced tea, fruit and herb infused waters)
1,376 calories, 45.8 g fat (10.5 g saturated), 169 g carbohydrates, 88.6 g protein, 44 g fiber