Dark leafy greens, plain fresh vegetables, beans, fruit, and flavored gelatin Low-fat or fat-free salad dressing, or vinegar with a little oil Roast chicken or turkey breast
| Grilled chicken and vegetables Broiled or grilled fish Low-sodium vegetable or bean soup Turkey sandwich on whole wheat bread with cranberry sauce or mustard
| Broiled, roasted, or grilled chicken sandwich—without mayonnaise or sauce Chicken or whole-bean burrito—without cheese or sour cream Baked potato with chives Garden salad with low-fat or fat-free dressing
|
Asian food | Mexican food | Italian food |
Steamed dumplings Fish, chicken, or tofu stir-fried with vegetables—without soy sauce Sushi or sashimi Steamed rice or boiled noodle dishes Chicken tandoori Steamed vegetables with steamed or grilled chicken
| Whole beans and rice Steamed corn tortillas without butter or salt Chicken or fish fajita Arroz con pollo (chicken and rice) Chicken or whole-bean burrito or soft taco—without cheese or sour cream
| Minestrone soup Pasta with tomato sauce or sautéed vegetables (pasta primavera) Tortellini in tomato sauce Pizza with vegetable toppings and little or no cheese or low-fat cheese
|
