Day 1 Breakfast: Nutty Toast
2 slices of whole-grain or sprouted-grain bread, toasted and smeared with 1 tablespoon nut butter (almond butter, peanut butter, etc.)
1 large grapefruit or orange
Lunch: Very Veggie Salad (pictured)
1 cup of spinach
2 cups of mixed veggies
1/2 cup of black-bean-and-corn salsa (bought or homemade)
2 tablespoons of feta cheese
1 small whole-grain roll
Men: Add a couple of ounces of chicken, pork, or beef. Or, if you're not into salads, you can substitute with another lunch choice below.
Snack: Cheese, Please
1 ounce of low-fat cheese (a slice of 2 percent American or a piece of mozzarella string cheese)
1 small handful of whole-grain crackers
1 small piece of fruit
Men: Add 2 more small handfuls of crackers.
Dinner: Perfect Pair -- Spaghetti and Meatballs
1 cup of pasta mixed with tomato sauce or olive oil and garlic
4 ounces of turkey meatballs or another low-fat meatball
1 cup of veggies
Snack: Free Fruit
1 cup of fruit, like melon or berries
Men: Add 1/2 cup of frozen yogurt. Mm.. check out these yummy, healthy snacks.
Photo: Falling Cloudberries