(For the Level 2 Meal Plan, 1400 calories)
Breakfast
- 1/2 cup (125 ml) hot oat bran cereal with 2 tbsp (25 ml) raisins and 2 tbsp (25 ml) ground flaxseed
- 12 oz latte – regular or decaf (made with skim, 1% or soy milk) OR 1 Milk & Milk Alternative Serving
- Coffee, tea or water
Morning Snack
- Mango Tango Smoothie (see recipe)
Lunch
- Tuna Salad Sandwich: (Mix 3 oz light tuna, water packed) with 4 teaspoons (20 ml) low fat mayonnaise, and spices and desired.) Serve on 1 small whole grain roll with sliced tomatoes.
- 2 cups (500 ml) spinach salad made with baby spinach leaves, sliced onion, sliced mushrooms and shredded carrot.
- 2 tsp (10 ml) low fat salad dressing
- 250 to 500 ml water
Afternoon Snack
- 1 low sugar granola bar
- 250 to 500 ml water
Leslie’s tip: Read labels when buying granola bars. Choose one that has at least 2 grams of fibre, zero grams of trans fat, and no more than 1 gram of saturated fat and 10 grams of sugar per serving.
Dinner
- 3 ounces (90 g) Maple Glazed Salmon (see recipe)
- 1/2 cup (125 ml) steamed snow peas and 1/2 cup (125 ml) steamed carrots
- 2/3 cup (150 ml) brown rice, steamed
- 250 to 500 ml water
Daily Nutrient Breakdown
1420 calories, 81 g protein, 36 g total fat (7 g saturated fat), 213 g carbohydrate, 34 g fiber, 99 mg cholesterol, 1741 mg sodium