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LUNCH (NOON) AND DINNER (7:00 p.m.) 14 grams protein 10 grams carbohydrate Option 1 Protein Chicken (2-3 ounces), beef (2-3 ounces), pork (2-3 ounces), fish (3-4 ounces), or your favorite protein choice from the "Macro nurrient Units" list . You may add approximately 1 tablespoon of your favorite sauce (barbecue, teriyaki, etc.) and your favorite spices. Carbohydrate Favorite vegetables and green salad: Choose 1 unit (9 carbohydrate grams) of your favorite vegetable listed on the "Macronutrient Units" list . You may combine several different vegetables as long as the total grams of carbohydrate add up to 1 unit (9 grams). Example: 1 cup of cau- liflower and Vi cup of broccoli. See "Food Preparation Tips" for butter and salad dressing recom- mendations. Option 2 Protein Tuna (2-3 ounces), chicken (2-3 ounces), or egg salad (2-3 ounces) (with reduced-fat mayonnaise), or lean deli meat (2-3 ounces). You may also add cheese, lettuce, tomato, onion, pickles, or your favorite gar- nishes as long as you account for their protein and carbohydrate content. Carbohydrate Choose one of the following: 1 small tossed lettuce salad, 1 tomato, 1 medium-size avocado, % bagel, 'A English muffin, 1 low-carbohydrate tortilla, or 1 slice low-carbohydrate bread. You may add mayonnaise and mustard to taste. Option 3 (Fast-Food Options) Garden fresh salads: 1 salad with your favorite protein choice (with your favorite dressing, no crourons) Chicken or steak burrito: 1 burrito (no tortilla or Ai tortilla without rice and beans). Guacamole, salsa, and sour cream are fine in conservative amounts. Chicken or steak soft taco: 1 soft taco (tear off Vi rortilla) Deli-style or sub sandwich: 1 sandwich with your choice of meat or cheese (without top bun or protein style-wrapped in lettuce) Grilled chicken sandwich: 1 grilled chicken sandwich (without top bun or protein style-wrapped in lettuce) Rotisserie or grilled chicken: 1 skinless thigh, leg, or breast with 1 side coleslaw Hamburger: !4 pound hamburger or cheeseburger (without top bun or protein style-wrapped in lettuce) Pizza: 2 slices (don't eat the crust, eat only the toppings: cheese, lean meats) EATING YOUR WAY TO TOTAL HEALTH You will maintain a low-fat diet naturally by making your protein choices from the "Best Choice" categories in the Macronutrient Units list (page 82). SNACK (3:30 AND OPTIONALLY 11:00 p.m.) 7 grams protein 5 grams carbohydrate Option 1 1 celery stalk filled with 1 tablespoon of natural peanut or other nut butter or 2 ounces cream cheese (reduced fat) Option 2 Choose one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), or 1 ounce lean deli meat with your favorite fruit- choose Vi unit (4.5 carbohydrate grams of your favorite fruit from the "Macronutrient Units" list Option 3 'A cup nuts (any type) Option 4 1 (6- to 8-ounce) hot or iced caffelatte (1% or 2% milk) coffee drink (sugar-free). Ask the coffee establishment to add a shot of flavored sugar- free syrup if available.