Breakfast

Peanut Butter & Raspberry Oatmeal

with 1/2 cup rolled oats with 2 tbsp peanut butter and 1/2 cup raspberries

Banana chia pudding

with 3 cups unsweetened almond milk and 1/2 cup chia seeds, mixed and refrigerated overnight. Top with 1/2 small banana, mashed and 1/2 tsp cinnamon. Makes 4 servings

613 Calories/22 g fat (4 g saturated)/157 g sodium/24 g fiber/18 g sugar

Snack 1

3 tbsp peanuts, unsalted

240 Calories/21 g fat (4.5 g saturated)/0 mg sodium/4.5 g fiber/1.5 g sugar

 Lunch

Turkey avocado sandwich

with 3 oz fresh roasted turkey breast, 1 cup arugula, 1/2 cup avocado, 2 tsp spicy mustard, and 2 slices sprouted grain bread

553 Calories/19 g fat (4 g saturated) 377 mg sodium/11.4 g fiber/1 sugar

Snack 2

Pumpkin pie smoothie

with 1 cup skim milk, 1/2 cup unsweetened pumpkin puree, 1/2 cup nonfat frozen vanilla yogurt, 1 tbsp molasses, 1/2 oz nonfat powdered milk, and 1/2 tsp pumpkin pie spice, blended with ice.

294 Calories/0.5 g fat (0 g saturated)/247 mg sodium/4 g fiber/41 g sugar

Dinner

Chicken kebabs with quinoa and garbanzo beans

Cut a chicken breast into 1-inch cubes and marinate in teriyaki sauce for 30 minutes. Put on skewer with chunks of zucchini, bell pepper, and onion. Grill until chicken is cooked through, about 6-7 minutes. Serve over cooked quinoa and garbanzo beans

2 Skewers: 461 Calories/6 g fat(4 g saturated)/462 mg sodium/12.6 g fiber/8.6 sugar