Your Holiday Nutrition Recovery Plan

DAY 3
BREAKFAST
1 cup cooked oatmeal topped with 1/4 cup fat-free plain or vanilla Greek-style yogurt and 1 cup berries

SNACK
Coffee or tea with 1/4 cup fat-free milk
1 ounces low-fat cheese with 5 whole grain crackers

LUNCH
1 cup low-sodium lentil soup or minestrone soup
2 cup mixed salad greens with 1/4 cup low-sodium water-packed tuna or low-sodium diced turkey and 1 teaspoon olive oil with lemon juice or balsamic vinegar

SNACK
Unsweetened herbal tea with cinnamon stick
1 piece fresh fruit (banana or apple) or 1 cup berries, with 8 ounces fat-free plain or vanilla Greek-style yogurt

DINNER
Veggie burger on whole wheat bun topped with 2 slices avocado
Spinach salad: 1 1/2 cup baby spinach; 1/4 red onion, sliced; 1/4 cup fresh mandarin orange slices; and 1 teaspoon olive oil with balsamic vinegar

DESSERT
Seltzer water with sliced lemon, orange, or lime
1,277 calories, 86 grams of protein, 173 grams of carbs, 34 grams of fiber, 32 grams of fat, 5 grams of saturated fat, 1,577 milligrams of sodium, 38 milligrams of cholesterol

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