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Option 4 Protein Choose one of the following: 2 cheese sticks (string cheese), 2 ounces cheese (reduced fat), 2 ounces lean deli meat, or 2 ounces turkey jerky (low sodium). Carbohydrate and Protein Vi 40-30-30 protein bar or 1 protein bar, do not add cheese if the protein to carbohydrate ratio is adequate (21 grams of protein to 10 grams or less of carbohydrates). Option 5 Protein Choose one of the following: 3 cheese sticks (string cheese), 3 ounces cheese (reduced fat), 3 ounces lean deli meat, 3 ounces turkey jerky (low sodium), or VA scoops protein powder (21 grams of protein) to mix into yogurt. Carbohydrate and Protein Vi cup light yogurt (any flavor) or Vz cup plain yogurt Option 6 (Fast-Food Option) Breakfast sandwich: 1 egg, cheese, and meat (without top muffin or bun) Breakfast burrito: 1 egg and cheese burrito (tear off, tortilla) EATING YOUR WAY TO TOTAL HEALTH Option 7 Choose one of the following: 'A bagel, 'A English muffin, 1 low- carbohydrate tortilla, or 1 slice toast (low-carbohydrate bread) with one of the following: 3 ounces cream cheese and lox (smoked salmon), 1 tablespoon natural peanut or other nut butter with 1 cheese stick, 2 ounces cheese (reduced fat), or 2 ounces lean deli meat. Option 8 Vi cup oatmeal with 1 scoop protein powder or omelette (made with 2 egg whites or', cup egg substitute) Option 9 1 protein meal replacement bar or shake (21 grams of protein to 10 grams or less of carbohydrates). If you're making your own meal replace- ment shake with protein powder, add it to milk or water. Remember that 8 ounces of milk contain about 7 grams of protein and 9 grams of carbo- hydrates. Therefore you'll need to account for rhe prorein and carbohy- drates in the milk. LUNCH (NOON) AND DINNER (7:00 p.m.) 21 grams protein 10 grams carbohydrate Option 1 Protein Chicken (3-4 ounces), beef (3-4 ounces), pork (3-4 ounces), fish (4.5 ounces), or your favorite protein choice from rhe "Macronutrient Units" list . You may add approximately 1 tablespoon of your fa- vorite sauce (barbecue, reriyaki, etc.) and your favorite spices. Carbohydrate Favorite vegetables and green salad: Choose 1 unit (9 carbohydrate grams) of your favorite vegetable choices listed on the "Macronutrient Units" list . You may combine several different vegetables as Favorable-Carbohydrate Menu Options long as the total grams of carbohydrate add up to 1 unit (9 grams). Exarr. pie: 1 cup of cauliflower and Vi cup of broccoli. See "Food Preparation Tips" for burrer and salad dressing recom mendations. Option 2 Protein Tuna (3-4 ounces), chicken (3-4 ounces), or egg salad (3-4 ounces (with reduced-fat mayonnaise) or lean deli meat (3-4 ounces). You ma; also add cheese, lettuce, tomato, onion, picldes, or your favorite garnishe 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, 'A bagel, 'A English muffin, 1 low-carbohydrat« tortilla, or 1 slice low-carbohydrate bread.