The Sample Menus Below Appeared in Woman’s World Magazine in the May, 2008 Issue and are Based on the University of Georgia’s Breakthrough Discovery 

Choose One Breakfast Menu Daily 

2 eggs, 2 Tbs. low-fat cheese
1/2 whole-wheat pita
1/2 cup blueberries
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1 cup whole-grain cereal, 1 cup fat-free milk (dairy or soy)
1/2 cup raspberries
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2 mini whole-wheat bagels, 2 tsp. peanut butter
2 oz. Canadian bacon
1 plum

Choose One Lunch Menu Daily 

1 Boca burger, 1 slice fat-free cheese, 1 tsp. lite mayo, 1 tsp. mustard, lettuce and tomato on a whole-wheat bun
1 cup baby carrots, 2 Tbs. lite dressing
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2 cups spinach, 1/4 cup mushrooms, 1/2 cup raspberries, 2 Tbs. dry roasted peanuts, 1 hard-boiled egg and 2 Tbs. lite dressing
4 whole-grain crackers
1 cup red grapes
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1 whole-grain English muffin split and broiled with 2 Tbs. tomato sauce, 2 oz. Canadian bacon, 4 Tbs. shredded mozarella
2 cups mixed greens, 1 Tbs. lite dressing
30 grapes

Choose One Dinner Menu Daily 

 4 oz. cubed extra-firm tofu, 2 cups mixed Asian-style vegetables, 1 Tbs. chopped walnuts stir-fried in 1 Tbs. teriyaki sauce and 2 tsp. canola oil
1/2 cup brown rice
1 orange
4 oz. red wine or grape juice
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4 oz. grilled chicken
2 cups grilled vegetables, 1 tsp. olive oil 1 medium baked potato, 1 Tbs. low-fat cheese, 1 tsp. margarine
1 cup cherries
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3 oz. grilled sirloin steak
1/2 brown rice pilaf (from mix)
1/2 cup steamed broccoli with 1 Tbs. low-fat cheese
1 cup mixed greens, 1 Tbs. lite dressing

Choose Two Snacks Daily 

1 cup fat-free yogurt, regular or soy
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1 Tbs. peanuts, 2 Tbs. dried cranberries
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1 plum, 1 oz. mozarella cheese
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4 whole-grain crackers, 2 tsp. peanut butter
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1/2 cup shelled edamame
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1 string cheese
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