Say YES™ to food

Power Boost
Cappuccino made with 6 ounces skim milk or soy milk
15 red or purple grapes

Main Meal #2
2 cups chunky vegetable soup (made with tomatoes, carrots, onions, celery, etc.)
2 cups Greek salad with 1 ounce feta cheese
Green tea with 1 tsp. honey or sugar substitute

Relax-a-Snack
1 ounce low-fat string cheese or soy cheese
8-12 ounces water

Main Meal #3 2 cups whole wheat pasta, 1 cup marinara sauce 4x6 piece vegetable lasagna 2 cups Chinese veggie stir-fry, 1 cup brown rice black bean burrito or soft taco (no cheese) 1 1/2 cups red beans and rice
1 cup Caesar salad
1 piece Italian bread spread with roasted garlic or spritzed with olive oil and toasted
Bonus: Use fat-free dressing on your salad and choose 1 bonus item for dessert (about 80 calories).
2 ounces ice cream (10% fat) 4 ounces light ice cream 3-4 ounces frozen yogurt 1 chocolate chip cookie 20 M&Ms

Sleep E-Z Snack 15 jelly beans English muffin with 1 tsp. jam or jelly 8 animal crackers 3/4 ounce pretzels 3 cups fat-free air popped or microwave popcorn (spritz with butter flavor oil spray)

For Men
2000 calories a day can be easily accomplished by:
• Drinking 8 ounces of juice instead of 4 at main meal # 1.
• Adding 1 whole grain roll to main meal # 2.
• Adding 1/2 cup ice cream to main meal # 3.

Daily Reminders

•	Print your menu choices for today--keep it handy for reference.
•	Record your food choices in your food diary.
•	Find out more about the power of foods in the Good Foods Glossary.

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