Meal ideas

• Oats (Includes foods for USDA's Food Distribution Program)45 g
• Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)170 g
• Blueberries, raw100 g
• Nuts, walnuts, english10 g

Mix the yogurt and oats, add berries and chopped walnuts. Use dry oat weight.

Carbs : 51.8 g · Fat : 10.6 g

• Oats (Includes foods for USDA's Food Distribution Program)60 g
• Bananas, raw100 g
• Peanut butter, smooth style, without salt15 g

Cook the dry oats with water, then add banana and peanut butter.

Carbs : 66 g · Fat : 12.2 g

• Bread, whole-wheat, commercially prepared70 g
• Egg, whole, cooked, hard-boiled100 g
• Avocados, raw, all commercial varieties50 g
• Tomatoes, red, ripe, raw, year round average100 g

Toast the bread; add sliced boiled eggs, avocado and tomato. Egg weight excludes shells.

Carbs : 39.2 g · Fat : 20.6 g

• Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)200 g
• Seeds, chia seeds, dried15 g
• Blueberries, raw100 g
• Bananas, raw80 g

Mix chia with yogurt and allow to soften; add fruit. Extra chilling time is optional.

Carbs : 46.3 g · Fat : 6 g

• Bread, whole-wheat, commercially prepared70 g
• Cheese, cottage, lowfat, 2% milkfat150 g
• Tomatoes, red, ripe, raw, year round average100 g

Spread cottage cheese on toast and top with sliced tomato.

Carbs : 40.9 g · Fat : 6.1 g

• Chicken, broilers or fryers, breast, meat only, cooked, roasted150 g
• Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)180 g
• Broccoli, cooked, boiled, drained, without salt180 g
• Oil, olive, salad or cooking5 g

Warm the cooked chicken, rice and broccoli. Add the measured oil. All three main foods are weighed cooked.

Carbs : 59 g · Fat : 12.8 g

• Chicken, broilers or fryers, breast, meat only, cooked, roasted130 g
• Couscous, cooked180 g
• Carrots, raw80 g
• Cucumber, with peel, raw80 g
• Oil, olive, salad or cooking5 g

Combine cooked chicken and couscous with grated raw carrot and cucumber.

Carbs : 52.4 g · Fat : 10.2 g

• Fish, tuna, light, canned in water, without salt, drained solids120 g
• Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)170 g
• Avocados, raw, all commercial varieties60 g
• Tomatoes, red, ripe, raw, year round average120 g

Use drained tuna and cooked rice. Add chopped avocado and tomato.

Carbs : 53.3 g · Fat : 11.7 g