These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments.
Breakfast
General Mills Cheerios
When you’re faced with morning madness, the easiest path to a healthy breakfast is often a cereal box. For a healthy breakfast, stick to classic Cheerios. “They are high in fiber and low in sugar, all those things that we look for. Go with the plain Cheerios, not the honey nut or vanilla or any of the other flavors. There are also many store-brand or generic versions of Cheerios, which are acceptable as well. Need to add pizzazz to plain cereal? “Try adding 1/2 cup of strawberries for only an extra 25 calories to give it some sweetness.
Serving size: 1 cup, Calories: 100, Sugar: 1 gram, Sodium: 160 mg,
Fiber: 3 grams, Fat: 2 grams, Protein: 3 grams *Note add 45 calories for 1/2 cup fat-free milk and
25 calories if you add the 1/2 cup strawberries. Total Breakfast = 170 calories
Lunch
Cannellini Bean Salad
This bean salad is great cold or at room temperature, making it a good take-along dish for work, the beach, or a potluck. Serve it as a side with grilled chicken or fish. You can substitute 2 or 3 tablespoons of chopped fresh herbs for dried and try basil in place of oregano
Calories 180, Total Fat 8g, Saturated Fat1g, Sodium 80mg, Carbohydrates 22g, Dietary Fiber 5g, Protein 7g *Note if adding chicken add 31 calories per 1 oz, and 5.32g protein, 1.39g sat. fat
Iced Green Tea (no sugar added) 24 0z No Calories
Mid-Day Snack
Half an whole-wheat pita and Hummus
Although calories will vary with the weight of the pita, half an average whole-wheat pita has 85 calories, and a quarter-cup serving of hummus has 93 calories. Together, the two make a filling snack. Whole grains are a great source of fiber, and hummus is high in protein
Dinner
Curry-Roasted Shrimp With Oranges
Shrimp, oranges, and curry make a great flavor trio. Serve over rice as a main course or solo as an appetizer.
Calories: 253, Saturated Fat: 1g, Sodium: 548mg, Dietary Fiber: 4g, Total Fat: 7g, Carbs: 13g,
Cholesterol: 259mg, Protein: 35g Carb Choices: 1
Quinoa Pilaf
If you enjoy rice or couscous, then you should try quinoa, which makes a wonderful alternative to these grains. And if you suffer from wheat allergies or gluten-intolerance, then quinoa makes a nice change from rice, potatoes and corn. Always rinse quinoa before using, to get rid of its bitter coating.
Calories 143, Calories from Fat 29, Total Fat 3.3g (sat 0.4g), Cholesterol 0mg, Sodium, 23.9mg,
Carbohydrate 3.1g, Fiber 3.1g, Protein 4.6g
A half cup of broccoli is only 15 calories
and 1.2 grams of protein
Total dinner 411
Evening Snack
Parmesan Popcorn
A bowl of crunchy, air-popped popcorn is one of the easiest ways to get your family eating more fiber-rich whole grains. Sprinkle with grated Parmesan for a cheesy finish.
Calories: 160, Total Fat: 3 g, Saturated Fat: 1g Cholesterol 0 mg, Sodium 80 mg, Carbohydrate 28 g Dietary Fiber: 5 g, Protein: 7 g Total Day 1,192 calories
