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~,,: Green and White Omelet In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco@sauce for an extra kick. Serve with 1 slice of whole wheat toast. : 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese). , Poached Chicken and Arugula Salad Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado, and sliced cucumber. Serve with spicy mustard for dipping. : 1/2 cup edamame in pods (approx. 45 steamed edamame beans).

!llillf'-tl: Citrus-Baked Cod with Sauteed Green Beans Marinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil and bake at 375 degrees until cooked through. Serve with 1 cup green beans sauteed in 1 tsp. olive oil and minced garlic.
Nutrition Information Women 1019 calories 118 grams protein 57 grams carbohydrate 16 grams fiber 37 grams fat 20 grams sugar Nutrition Information Men 1191 calories 143 grams protein 59 grams carbohydrate 16 grams fiber 44 grams fat 22 grams sugar