1500 CALORIE HIGHER CARBOHYDRATE OPTION

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1 Monday Serving Shredded wheat (2 biscuits) Orange (1, medium) Coffee (1 cup) - Empty calories 1% milk (75 ml for cereal + 30 ml for coffee) ½ milk and alternative Sandwich: ½ milk and alternative Cheese (1/2 oz) Red leaf lettuce (2 leaves+) ¼ vegetable Tomato (1/4 tomato+) ¼ vegetable Cucumber (1/4 c.+) 3 oz. skinless turkey breast, baked Whole wheat bread (2 slices) ½ c.+ carrot sticks ½ c.+ celery sticks 1 tbsp low fat dip Stir-fry: ¼ c.+ Broccoli ¼ c.+ Red pepper ¼ c.+ Carrots ¼ c.+ Snow peas 1 tsp. Canola oil Cooked brown rice (1/3 c.) ½ whole wheat pita (35 g) Baked salmon fillet (1, small) lightly seasoned 1 tsp oil Banana (1, small) Low-fat yogurt (3/4 cup) 1 c. milk, 1% Pear (1, medium) Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 3 Vegetables: 5 Added fat: 3

2 Tuesday ¾ c. rolled oats, cooked ½ c. blueberries 1 piece whole grain bread, 35 g, toasted 1 tsp non-hydrogenated margarine 1 c. milk, 1% Salad: 1 c.+ mixed greens ¼ c.+ tomatoes ¼ c.+ celery ¼ c.+ mushrooms ½ c. corn ½ small avocado ½ c. canned tuna, packaged in water 1 tbsp. reduced fat salad dressing 1 / 2 vegetable 1 small whole wheat roll, 35 g 1 c. milk, 1% Pasta 1 cup whole wheat pasta, cooked ¼ c.+ diced tomatoes ¼ c.+ zucchini ¼ c.+ red pepper ¼ c.+ onion ½ c. beans (black, white, kidney, chickpeas etc ) 1 c.+ green salad 1 tbsp. reduced fat salad dressing 1 c. grapes ½ whole wheat pita ½ c.+ carrot sticks ½ c.+ raw broccoli flowerets ¾ c. plain low-fat yogurt ½ c. diced peach Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 3 Vegetables: 7½ Added fat: 3

3 Wednesday 2 pieces multigrain bread, 35 g, toasted 1 tsp non-hydrogenated margarine 1 medium orange Coffee (1 cup) 1 c. milk, 1% Salad 1 c.+ lettuce ¼ c.+ tomato ¼ c.+ red onion ¼ c.+ cucumber 1/3 c. brown rice, cooked 2 tbsp. sesame seeds 1 tbsp salad dressing ½ meat and alternative ½ c.+ carrot sticks 1 apple 1 c. milk 1% 1 roasted chicken breast, small ½ c. roasted turnips ½ c.+ steamed broccoli 2 small potato 1 c.+ green salad 1 tbsp reduced fat salad dressing Banana (1, small) Low-fat yogurt (3/4 cup) ½ c. high-fibre cereal ½ c.+ celery sticks 1 tbsp. peanut butter 1/2 meat and alternative 4 whole grain crackers Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 3 Vegetables: 7½ Added fat: 3

4 Thursday ¾ c. low fat yogurt ½ c. fruit salad 1 piece multigrain bread, 35 g, toasted 1 tsp non-hydrogenated margarine Tuna sandwich ½ c. canned tuna, packaged in water ½ c.+ shredded lettuce ¼ c.+ tomato ¼ c.+ cucumber 1 tsp. reduced fat mayonnaise 2 pieces whole wheat bread, 35 g ½ c.+ green pepper slices ½ c.+ celery sticks 1 small pork chop ½ c.+ steamed broccoli ½ c.+ steamed carrots 2 small potato 1 tsp non-hydrogenated margarine 1 c. milk (1% or skim) 1 c. mixed berries 1 small bran muffin, homemade 1 c. milk, 1% 1 pear Meat and alternatives: 2 Milk and alternatives: 3 Grain products: 7 Fruit: 3 Vegetables: 5½ Added fat: 3

5 Friday Smoothie ½ c. strawberries ½ c. bananas ¾ c. low-fat plain yogurt Crushed ice 2 piece multigrain bread, 35 g, toasted 1 tsp non-hydrogenated margarine Salad 1 c.+ spinach ¼ c.+ red onion ½ c.+ mushroom 1 mandarin orange ½ c. chickpeas 1 tbsp reduced fat salad dressing ½ whole wheat pita, 35 g ½ c.+ raw cauliflower flowerets 1 small trout fillet 1/3 c. mashed sweet potato ½ c.+ steamed mix veggies 1 c.+ green salad 1 tbsp reduced fat salad dressing 1 small whole wheat roll 4 small crackers 1 oz mozzarella cheese ½ c.+ cherry tomatoes 1 pear, sliced ½ c. chopped cantaloupe ¾ c. low fat yogurt Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 6½ Vegetables: 3 Added fat: 3

6 Saturday 1 egg, poached ½ meat and alternative 2 pieces multigrain bread, 35 g, toasted 1 tsp non-hydrogenated margarine ½ c.+ sliced tomato 1 c. tea Pasta salad ½ c. whole wheat pasta, cooked ½ c.+ asparagus ¼ c.+ red onion ½ c.+ carrots ¼ c. kidney beans ½ meat and alternative 1 tbsp reduced fat salad dressing 1 c. grapes Chicken quesadilla 1 large whole wheat tortilla, 60 g 1 small chicken breast, skinless ½ c.+ diced tomato ¼ c.+ green onion 1 oz. mozzarella cheese 1 c.+ green salad ¼ c.+ red pepper ¼ c. mushrooms 1 tbsp reduced fat salad dressing ½ c. fruit salad 1 small bran muffin, homemade 1 c. milk, 1% ¾ c. plain low fat yogurt 1 c. mixed berries Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 3 Vegetables: 8 Added fat: 3

7 Sunday ¾ c. rolled oats, cooked ½ c. blueberries 1 c. milk, 1% 1 small bran muffin, homemade Turkey sandwich: 2 pieces whole wheat bread, 35 g 3 oz. baked turkey breast ½ c.+ shredded lettuce ¼+ tomato ¼ c. red onion 1 tsp mustard 1 tsp reduced fat mayonnaise 1 cup cantaloupe ½ c.+ snow peas Pasta 1 c. whole wheat pasta, cooked ¼ c.+ roasted red pepper ¼ c.+ roasted zucchini ¼ c.+ mushrooms ¼ c.+ broccoli ½ c. kidney beans 1 tsp. olive oil Herbs 1 c.+ green salad 1 tbsp low fat salad dressing 1 c. grapes ¼ c.+ celery sticks ¼ c.+ carrot sticks ¼ c.+ cucumber slices ¼ c.+ cauliflower flowerets 1 oz. mozzarella cheese ½ c. peach slices ¾ c. plain non fat yogurt Meat and alternatives: 2 Grain products: 7 Milk and alternatives: 3 Fruit: 3 Vegetables: 7 Added fat: 3