1 1/2 cups whole-grain cereal (such as Total)
1 cup low-fat (1%) milk
1 sliced banana
1/2 cup blueberries
Chicken Caesar Salad: Top 2 cups chopped romaine lettuce with 1 cup cubed, skinless free-range chicken breast (4 ounces), 5 cherry tomatoes, 2 tablespoons parmesan cheese and 3 tablespoons low-fat Caesar dressing (not made with raw eggs).
1 whole-wheat pita dipped in 1/4 cup hummus
1 cup reduced-sodium tomato soup
1 red apple
Teriyaki Tofu Kebabs: Thread 8 ounces firm tofu cubes onto skewers, alternating tofu with 6 small button mushrooms and 1/2 cup each cubed green and red bell peppers. Brush with 3 tablespoons reduced-sodium teriyaki sauce; broil 5-7 minutes until golden brown, turning frequently.
1 cup cooked whole-wheat couscous
Sesame Bok Choy with Pine Nuts: Heat 2 teaspoons sesame oil in a large skillet; add 2 tablespoons pine nuts and cook 1 minute until golden brown; add 2 cups chopped bok choy and sauté 3-5 minutes until tender.
1 cup chocolate sorbet
Daily nutritional analysis: 2,054 calories, 23% fat (57 g), 57% carbohydrates (309 g), 20% protein (109 g), 47 g fiber, 65 mg iron, 3,548 mg calcium.