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Seasonal Summer Meals

June 2012
Time to enjoy summer produce! This month’s plan includes a variety of fruits and vegetables that are at their peak during the hot summer months.

Breakfast

Good Morning Power Parfait

  • Calories418
  • Carbohydrates46 g

1 Good Morning Power Parfait

1/4 cup chopped walnuts (add to parfait or eat separately)

8 fluid ounces (or 1 cup) of coffee or tea

8 fluid ounces (or 1 cup) of skim milk, add some to coffee if desired

1 packet of artificial sweetener (if desired for coffee)

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Lunch

Veggie Pita with Fruit & Frozen Yogurt

  • Calories363
  • Carbohydrates58 g

Veggie pita sandwich made with:

  • 1/2 whole wheat pita
  • 1 slice provolone cheese
  • 1/2 cup shredded Romaine lettuce
  • 4 slices tomato
  • 1/2 cup cucumber
  • 1 tablespoon fat-free ranch dressing

1 peach

1/2 cup fat-free frozen yogurt

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Afternoon Snack

Basil Spread & Water Crackers

  • Calories145
  • Carbohydrates29 g

Basil Spread and Water Crackers:

  • 1 tablespoon of spread
  • 3 fat-free water crackers

1 cup blueberries

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Dinner

Molasses Drumstickes with Soy Sauce

  • Calories509
  • Carbohydrates56 g

2 Molasses Drumsticks with Soy Sauce

1/2 cup cooked brown and wild rice mix

1 1/2 cups cooked green beans tossed with:

  • 1 tablespoon slivered almonds
  • 1 teaspoon trans-free margarine

1/2 cup raspberries mixed with ½ cup blackberries

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Evening Snack

Toasted English Muffin with Peanut Butter

  • Calories172
  • Carbohydrates16 g

1 slice whole wheat English muffin

1 tablespoon natural peanut butter (unsalted)

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Need to Adjust the Meal Plan?

Tips for adjusting the calories and carbohydrates in this month's meal plan

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Nutritional Information for the Meal Plan

  • Calories 1610
  • Carbohydrates 205 g
  • Protein 88 g
  • Fat 55 g
  • Saturated Fat 12.5 g
  • Cholesterol 135 mg
  • Sodium 1705 mg
  • Dietary Fiber 35 g

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Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.

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Grocery List

A complete list of groceries needed for this month's Seasonal Summer Meal Plan.

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About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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