Welcome to Get Healthy Pensacola! . . . it's rewarding!

Breakfast
Oatmeal sprinkled with walnuts & cinnamon
Skim milk
Fresh fruit
Coffee/hot tea

Whole wheat toast spread with peanut butter
Skim milk
Fresh fruit
Coffee/hot tea

Omelet: 1 whole egg, 2 egg whites, onion, green pepper & mushrooms
Sliced tomato or tomato juice
Whole wheat English muffin with low sugar jelly/jam
Coffee/hot tea

Low fat cottage cheese with fruit sprinkled with toasted wheat germ
Whole wheat toast with low sugar jelly/jam
Coffee/hot tea

Whole wheat or buck wheat pancakes with diet syrup
Poached egg or lean ham
Fresh fruit of choice
Coffee/hot tea

High fiber bran cereal (i.e.; All Bran or Fiber One) sprinkled with slivered almonds
Skim milk
Fresh fruit of choice
Coffee/hot tea

Lunch / Dinner
Roasted turkey without skin
Baked sweet potato
Green beans seasoned with onion, garlic & black pepper
Colorful vegetable salad with oil & vinegar salad dressing
Water/unsweet iced tea

½ Turkey breast sandwich on whole wheat or whole grain bread
Bowl of black bean, lentil or minestrone soup
Sliced tomatoes & carrot sticks
Water/skim milk/unsweet iced tea

Baked skinless chicken seasoned with lemon pepper & olive oil
Steamed brown or wild rice
Stewed okra & tomatoes
Whole wheat or sourdough roll
Water/unsweet iced tea

Boiled shrimp
Boiled new potatoes & corn on the cob
Colorful vegetable salad with oil & vinegar dressing
Water/unsweet iced tea

Whole wheat pita stuffed with low fat tuna or chicken salad, lettuce, onion, tomato, and pepper
Sliced melon or fresh berries
Water/unsweet iced tea

Whole wheat spaghetti with meat sauce (use lean ground round)
Sliced Italian bread dipped in olive oil flavored with Italian herbs & garlic
Colorful vegetable salad with oil & vinegar dressing
Water/unsweet iced tea

Grilled or baked pork chop
Baked sweet potato
Yellow squash and red onion sautéed in olive oil & garlic
Water/unsweet iced tea

Roasted Cornish game hen (no skin)
Boiled new potatoes
Steamed broccoli seasoned with herb choice
Sliced tomatoes
Water/unsweet iced tea

Bay scallops sautéed in olive oil & seasoning of choice
Steamed brown or wild rice
Steamed brussel sprouts or cabbage
Colorful vegetable salad with oil & vinegar dressing
Water/unsweet iced tea

Roasted turkey without skin
Seasoned green peas with mushrooms
Carrot & raisin salad made with low fat mayo
Sliced tomatoes
Water/Unsweet iced tea

Homemade vegetable soup
Open-faced sandwich: whole grain bread topped with mozzarella cheese, sliced tomato, red onion & black pepper
Fresh orange or apple slices
Water/Unsweet iced tea

Grilled fish of choice seasoned with herbs of choice
Lima or butter beans seasoned with tomatoes, onions, garlic & black pepper
Colorful vegetable salad with oil & vinegar salad dressing
Water/Unsweet iced tea

Homemade chili made with lots of beans: using ground round or sirloin
Sourdough roll
Carrot & celery sticks
Water/unsweet iced tea

Chef salad: leafy lettuce, assortment of colorful veggies, sliced turkey, 1 hard boiled egg, olive oil & vinegar dressing
Whole wheat crackers (i.e. triscuits) or fresh fruit of choice
Water/unsweet iced tea

Lean roast pork tenderloin
Black-eyed peas seasoned with ham flavored bouillon & fresh onion
Vegetable stir fry using canola oil (broccoli, carrots, yellow squash & red bell pepper)
Sliced tomatoes
Water/Unsweet iced tea

Mexican chicken salad: Baked tortilla chips, grilled chicken breast, leafy lettuce, chopped tomatoes, green peppers, red onions & black olives
Salsa
Sliced melon or fresh berries
Water/unsweet iced tea

Red beans & brown rice using low fat or turkey sausage
Colorful vegetable salad with oil & vinegar or "light" salad dressing
Water/unsweet iced tea