Menu Day 1 - Cruiserweight

BREAKFAST: 1 3/4 cups Shredded Wheat and Bran with 1 cup 1% milk, 3 turkey breakfast sausage, 1/2 cup pineapple chunks

• 658 calories, 37g protein, 18g fat, 87g carbs

SNACK 1: 2 ounces of dry roasted peanuts & 1 cup of 1% milk

• 459 calories, 21g protein, 18g fat, 24g carbs

LUNCH: 2 Turkey sandwiches made on multigrain bread. Each sandwich with 1 tablespoon of mayonnaise, 3 ounces of turkey lunchmeat, 1/4 cup spinach and 2 tomato slices.

• 676 calories, 38g protein, 28g fat, 68g carbs

SNACK 2: 1 ounce dry roasted peanuts and 1 cup of 2% chocolate milk

• 359 calories, 15g protein, 19g fat, 32g carbs

DINNER: 1 serving of Chicken and Vegetable Stir Fry with Brown Rice

• 586 calories, 44g protein, 22g fat, 53g carbs

CHICKEN & VEGETABLE STIR FRY WITH BROWN RICE

serves 4

1 cup brown rice, 1/4 cup canola oil, 6 boneless skinless chicke breast cut into strips, 1lb frozen stir fry vegetables, 2 teaspoons fresh crushed ginger, 1 teaspoon minced garlic, 1/4 cup water & 2 teaspoons soy sauce.

Cook rice according to directions and keep warm. Heat oil in skillet of wok over high heat and add chicken until no longer pink (30 seconds). Add the vegetables, ginger and garlic, cook until vegetables are almost tender. Add water and soy sauce then cover & steam for 3 minutes, or until chicken is cooked through. Serve over brown rice.