Sample Daily Menu Preparation time for each meal: under 10 minutes. Breakfast -1 cup quick oatmeal, topped with 1 cup fat-free vanilla yogurt and 2 tbsp raisins -2 slices hearty grain bread with -1 tbsp peanut butter -8 oz orange juice Mid Morning Snack -Harvest Bar or -Banana Lunch -1 garden burger on a whole-grain bun, with sliced tomato and onion -1/2 cup pasta and bean salad -Handful of baby carrots dipped in yogurt salad dressing Snack -1 cup nonfat yogurt or -1 soft pretzel Dinner -1 cup black bean chili, over top of -1 cup cooked Aztec rice and corn mix -Dark green salad with 1 tbsp low-fat dressing -1 cup frozen yogurt with -1/2 cup fresh or frozen strawberries The day's tally: 2,660 calories; 100 g protein; 400 g carb; 74 g fat; 40 g fiber. Back