Menu Day 5 - Heavyweight

BREAKFAST: 3/4 cup scrambles, fried or poached Egg Beaters, 2 links Turkey sausage, 1 slice low-fat cheddar cheese, 2 slices of multigrain toast

• 368 calories, 41g protein, 12g fat, 24g carbs

SNACK 1: 1 cup 1% cottage cheese, 1/2 cup pineapple chunks

• 203 calories, 28g protein, 3g fat, 16g carbs

LUNCH: Tuna sandwich on multigrain bread

• 351 calories, 44g protein, 7g fat, 28g carbs

SNACK 2: 1 ounce dry-roasted peanugts, 1 cup 1% cottage cheese, 1 cup 2% chocolate milk

• 513 calories, 43g protein, 21g fat, 38g carbs

DINNER: 1 1/2 servings Chili, 6 saltines, 2 dill pickle spears

• 587 calories, 51g protein, 19g fat, 53g carbs

CHILI

Serves 4

1lb 90% lean ground beef, 1/2 cup water, 1 package chili seasoning, 16 ounce can diced tomatoes, 15 ounces kidney beans, 8 ounces tomato juice.

In large skillet cook ground beef over medium-high heat until no longer pink (3 to 4 minutes). Drain fat & stir in water, chili seasoning, tomatoes (with juice), beans (with liquid) and tomato juice over high heat. Heat to boil then reduce heat to low, cover & cook for 20 minutes.