Snack
• 1 banana
• 2 rice cakes
Lunch
• Leftover Honey and Fish Kebabs
• 1 cup steamed spinach
• 1/2 cup cooked rice
Snack
• 1 apple, sliced
• 2 oz. cheese, sliced
Dinner
• Chili-cumin Rice and Bean Skillet Supper
Side salad
• 1 cup mixed greens
• 1/4 cup chopped red pepper
• 1/4 cup cooked corn niblets
Total sodium: 1536 mg
Friday
Breakfast
• 1/2 English muffin, toasted
• 1 tsp jam
• 1/2 cup strawberries
• 1 cup skim milk
Snack
• 2 graham crackers
• 1 peach
Lunch
• 2/3 serving leftover Chili-Cumin Rice and Bean Skillet Supper
Side salad
• 1 cup mixed greens
• 1/4 cup red pepper
Snack
• 1 orange
Dinner
• Roasted Red Pepper Steak
• 3 boiled white potatoes
• 1 cup cooked broccoli
Total sodium: 1828 mg
Saturday
Breakfast
• 3 pancakes
• 1 cup milk
• 1/2 cup strawberries
Snack
• 1/4 cup raisins
• 1/4 cup sunflower seeds
Lunch
• Roasted Red Pepper Steak Sandwich
• leftover roasted red pepper steak
• 2 pieces challah bread
• 1 cup yogurt
Snack
• 1 banana
• 1 slice Swiss cheese
Dinner
• Spicy Spanish Chicken
• 1 cup cooked rice
• 1 cup boiled green beans
Total sodium: 1549 mg
Sunday
Breakfast
• 1 cup cereal
• 1 cup skim milk
• 1/2 cup mixed berries
• 1 cup orange juice
Snack
• 1 cup yogurt
• 2 rice cakes
Lunch
• Leftover Spicy Spanish Chicken
• 1/2 cup cooked brown rice
• 1/2 cup cooked green beans
Snack
• 1 apple
Dinner
• Grilled Halibut with Tomato-Mint Salsa
1 salad
• 1 cup mixed lettuce
• 1/4 cup sliced cucumber
• 1/4 cup sliced yellow pepper
• 1 pita bread, cut in quarters
• 1 cup ice cream
Total sodium: 1546 mg
First published in Chatelaine.com's October 2007 issue.
© Rogers Publishing Ltd.
