BREAKFAST
3/4 cup oatmeal
1/2 cup nonfat skim milk
1 slice whole wheat toast
2 tsp. chunky peanut butter
LUNCH
2 oz. sardines in oil
2 slices whole grain bread
2 tsp. prepared mustard
2 slices fresh tomato
2 leaves butterhead lettuce
1 orange
SNACK
1 oz. hazelnuts
DINNER
3 oz. pork tenderloin
1/2 cup brown rice
1/2 cup beets
1/2 cup zucchini
1 cup tossed green salad
2 tsp. olive oil
2 tbsp. cider vinegar
Calories - 1208
Fat - 49gms/36% of calories
Sat - 7.3gms/5.3%
Mono - 28.6gms/20.7%
Poly - 9.5gms/6.9%
Cholesterol - 163mg
Sodium - 1049mg
Fiber - 18.9gms
