Breakfast

1 fresh orange or 1/2 grapefruit

3/4 cup raisin bran with 1/2 cup

low fat or nonfat milk

1 slice whole - wheat toast with

1 teaspoons of peanut butter

Coffee, tea, or water

Snack

4 whole - grain crackers

1  cup of low - fat yogut

1 glass of water or green tea

Lunch

1 cup chunky vegetable soup

1/2 sandwich, made with 2 ounces turkey, 1 slice of rye or wheat bread, and 1 table spoon of mustard

1 apple, sliced

2 fig bar cookies

1 cup of hot or cold green tea or 3/4 of grape, orange or cranberry juice

Dinner

1 slice of chicken breast,  fish or salmon (4 ounces) baked with light seasoning

1 small baked potato with 1 table spoon of olive oil or 1 table spoon or low- fat sour cream

1/2 cup of salad or vegetables

1 glass of water

Snack