Morning Meal: Toast & Jam 5pts
1 slice high-fiber bread, toasted, spread with 1
1 Tbsp jam 1
1 cup low-fat milk 2
1/2 large banana 1
Midday Meal: BLT from a diner 5pts
2 slice high-fiber bread, toasted 2 with 1 tsp mayonnaise, 1
and topped with 1/4 cup lettuce, or 4 leaves, 0
and 1 slice crisp cooked bacon, 1
and 1/4 cup tomatoes, sliced 0
2 cups mixed greens 0
2 Tbsp fat-free italian salad dressing 0
1 medium pear 1
Evening Meal: Honey-Spiced Chicken 8pts
1 Tbsp honey 1
1/8 tsp ground nutmeg 0
1/8 tsp ground cinnamon 0
1/2 cup zucchini, sliced 0
3/4 cup sugar snap peas 0
Pam cooking spray 1
1-1/4 cup cooked bulgur 3
2 tsp parsley, chopped 0
4 oz uncooked chicken breast, boneless and skinless 3
Preheat the broiler. Combine honey, nutmeg and cinnamon. Coat chicken breast with honey sauce and broil until no longer pink. Place zucchini and peas on a non-stick baking sheet, spray with Pam and season to taste. Broil until softened. Complement chicken and zucchini with bulgur mixed with parsley.
Snacks - Quick and Crunchy 4pts
1/2 cup celery, and 0
1/2 cup sweet red peppers, 0
with 1/4 cup fat-free bean dip 0
1 cup low-fat milk, 2, heated and mixed with 2 Tbsp unsweetened cocoa, with artificial sweetener 0
1/2 cup sugar-free fruit flavored gelatin, lime-flavored 0
3 regular plain rice cakes 2
