Healthy Diet Menu

Day One

Breakfast:

Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)

1 cup orange juice

1 cup fat-free milk

Lunch:

A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)

3/4 cup baked potato wedges

Dinner:

5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds

1/2 cup steamed broccoli

1 cup fat-free milk

Snacks:

1 cup cantaloupe

Day Two

Breakfast:

Cold cereal with raisins and fat-free milk

1 small banana

Slice of whole-wheat toast with margarine and jelly

Lunch:

Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)

1/2 cup apple slices

1 cup tomato juice

Dinner:

5-ounce grilled top loin steak

3/4 cup mashed potatoes

1/2 cup steamed carrots with honey

Whole-wheat dinner roll

1 cup fat-free milk

Snacks:

1 cup low-fat yogurt with fruit

Day Three

Breakfast:

Cooked oatmeal with raisins and margarine

1/2 cup fat-free milk

1 cup orange juice

Lunch:

"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice)

1 unsweetened drink

Dinner:

Spinach lasagna with ricotta and mozzarella cheese

Whole-wheat dinner roll

One cup fat-free milk

Snack:

1/2-ounce dry-roasted almonds

1/4 cup pineapple

2 tablespoons raisins

Day Four

Breakfast:

3 buckwheat pancakes with margarine and maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

Lunch:

Manhattan clam chowder

10 whole-wheat crackers

1 medium orange

1 cup fat-free milk

Dinner:

Asian veggie stir fry (with tofu, bok choy, bell peppers)

1 cup brown rice

1 cup lemon-flavored ice tea

Snacks:

1 large banana

1 cup yogurt with fruit

1 ounce sunflower seeds