On a Monday morning, I like a piece of whole grain toast with low-sugar jam, a glass of orange juice, and a cup of tea with lemon.Try a piece of fruit (like a pear) around lunchtime.
Lentils with grilled chicken breast without the skin, whole grain bread, and a plantain for lunch.Drinking coffee or skim milk in the afternoon7 ounces of cold-water fish, such hake, served with roasted potatoes.
This morning I had a piece of whole grain toast with low-fat cream cheese, a glass of orange juice, and a glass of skim milk.A crisp apple at midday.
Skim milk in the afternoon.Seafood with whole wheat bread for supper.Salad with grilled chicken breast in a bowl.
Breakfast on a Wednesday: unsweetened cereal with skim milk and orange juice.An apple or pear at noon.We had vegetable and rice soup, sauceless tuna cannelloni, whole grain bread, an orange, and an orange for lunch.
The afternoon snack: fat-free yogurt.Vegetable and rice soup with a nonfat yogurt for dinner.
A bran muffin, some orange juice, and a glass of skim milk.A pear at noon on a weekday.The squid was cooked in its own ink and served with rice, whole wheat bread, and a kiwi for lunch.
The afternoon snack: fat-free yogurt.Halibut rice salad with low-fat yogurt for dessert.Tomatoes, spread on two slices of whole grain bread.
On Friday mornings, I have a bowl of cereal with a glass of skim milk and an orange juice.A crisp apple at midday.A kiwi, a piece of rye bread, two ham croquettes, and a small serving of spaghetti for lunch.
One in the afternoon, please.There was a ham omelet, some whole wheat bread, a peach, and a plate of mashed potatoes for dinner.
For breakfast, I had some low-fat white cheese on whole wheat toast and a glass of skim milk.An apple during lunchtimeA ham and tangerine sandwich on whole wheat bread.
The afternoon snack: fat-free yogurt.Menu for the evening: vegetable soup, cold water fish (like hake) filet, whole wheat bread, and pineapple.
Pick a daily menu from the last several days. In addition, you are free to eat anything you want for lunch if you so choose.