50 Gram fat sample menu

Meal

Food Choices

Breakfast
  • 1 egg omelet with spinach (protein, vegetable)
  • 1 slice sourdough toast with 1 teaspoon margarine (grain)
  • ½ cup cream of wheat (grain)
  • ½ cup of blueberries (fruit)
  • Tea or coffee

Snack
  • Fruit smoothie: 1 cup almond or soy milk blended with 1 cup low fat vanilla yogurt and banana (dairy substitute, dairy, fruit)

Lunch
  • Turkey and cheese sandwich: 2 slices whole wheat bread, 2 oz lean turkey breast, 1 slice low fat Swiss cheese, 1 TBSP low fat mayonnaise, mustard, tomato slices (protein, grain, dairy)
  • ½ cup apple juice (fruit) 

Snack
  • 1 cup low fat cottage cheese (dairy)
  • 1 cup cut up cantaloupe cubes (fruit)
  • Ensure Clear Nutritional Supplement

Dinner
  • 3 oz broiled fish (protein)
  • ½ cup brown or white rice (grain)
  • ½ cup cooked carrots (vegetable)
  • 1 soft, white dinner roll (grain)
  • 1 teaspoon margarine (fat)
  • Tea or coffee 

Snack
  • 3 graham cracker squares (grain)
  • ½ cup strawberries (fruit)
  • 1 cup low fat 1% milk (dairy)