½ cup of nonfat or low-fat milk or low-fat milk 1 sandwich -2 milk ½ cup whole cereal slices whole wheat 2 ounces lean 4-6 ounce or ½ cup bread with meat, fish, or cantaloupe strawberries 1-2 ounces of meat and chicken or banana cheese veggie ½ cup whole ½ cup yellow or green grain pasta or vegetable rice ½ cup vegetable
Snacks
AM Snack PM Snack Midnight Snack
½ cup of low-fat milk 1 teaspoon peanut or
½ cup fruits such as almond butter with 1 melon, banana, or slice whole-wheat berries bread or whole ½ cup yogurt green cracker or string cheese or cut-up fruit