2 3/4 cups
5 1/2 ounces
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Egg and cheese sandwich made with:
1 whole wheat English mufﬁn
1 fried egg
1 slice (¾ oz) American cheese
1 cup orange juice*
(1,500 calorie diet: replace 1 cup juice with ½ cup juice)
* Consider using JUICY JUICE® brand juices for the same nutritional value.
1 LEAN CUISINE® Meat Loaf with Mashed Potatoes (9.375-oz) meal
1 small apple
1 cup low-fat milk
(1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
1 cup STOUFFER’S® Chicken & Vegetable Rice Bake (family size)
2 oz whole grain roll
(1,500 calorie diet: replace 2 oz roll with 1 oz roll)
Side salad made with:
2 cups mixed greens
½ cup chopped tomatoes & cucumbers
½ oz pine nuts
(1,800 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts; 1,500 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts)
2 Tbsp olive oil & vinegar dressing
5 ﬂ oz white wine
(1,500 calorie diet: replace wine with water)
1 cup low-fat frozen yogurt topped with:
½ cup sliced strawberries
2 Tbsp chocolate syrup
(1,800 calorie diet: omit syrup; 1,500 calorie diet: omit syrup)
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