BREAKFAST 1 cup oatmeal 3/4 cup skim milk 2 tbsp. raisins 1 slice whole wheat toast 2 tsp. peanut butter
LUNCH 2 oz. sardines in oil 2 slices whole grain bread 2 tsp. mustard 2 slices fresh tomato
SNACK 1 oz. hazelnuts
DINNER 3 oz. pork tenderloin 1 cup brown rice 1/2 cup beets 1/2 cup zucchini 1 cup mixed salad greens 1 tbsp. olive oil 1 tbsp. cider vinegar 1 cup skim milk Calories - 1478 Fat - 56.9gms/34% of calories Sat - 8.5gms/5% Mono - 33.8gms/20% Poly - 10.3gms/6.1% Cholesterol - 168mg Sodium - 1383mg Fiber - 22gms
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