What to Eat When

* Breakfast:

* Oatmeal with fruit and nuts

* Yogurt with berries and granola

* Whole-wheat toast with peanut butter and banana

* Scrambled eggs with vegetables

* Smoothie with fruit, yogurt, and protein powder

* Lunch:

* Salad with grilled chicken or fish, whole-wheat bread or pita, and vegetables

* Sandwich on whole-wheat bread with lean protein, vegetables, and low-fat spread

* Soup and salad

* Leftover chicken or fish with roasted vegetables

* Veggie wrap with hummus, vegetables, and whole-wheat tortilla

* Dinner:

* Grilled salmon with roasted vegetables and brown rice

* Chicken stir-fry with brown rice or noodles

* Vegetarian chili with whole-wheat bread or cornbread

* Baked chicken with mashed potatoes and steamed vegetables

* Pasta with tomato sauce and vegetables

* Snacks:

* Fruit

* Yogurt

* Nuts

* Whole-wheat crackers with cheese or hummus

* Popcorn