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Carbohydrate and Protein V* cup light yogurt (any flavor) or Vi 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 Vi rorrilla) Option 7 Choose one of the following: Vi bagel, Vi 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 'A 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 carbohy- drates. Therefore you'll need to account for the protein and carbohydrates 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 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 differenr vegetables as long as the total grams of carbohydrare add up to 1 unit (9 grams). Example: 1 cup of cau- liflower and Vi cup of broccoli. See "Food Preparation Tips" for burter 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 may Favorable-Carbohydrate Menu Options 101 also add cheese, lettuce, tomato, onion, pickles, or your favorite garnishes as long as you account for rheir protein and carbohydrare content. Carbohydrate Choose one of the following: 1 small tossed lettuce salad, 1 tomato, 1 medium-size avocado, % bagel, Vi English muffin, 1 low-carbohydrate tortilla or 1 slice bread (low carbohydrate). You may add mayonnaise and mustard to taste. Option 3 (Fast-Food Options) Garden fresh salad: 1 salad with your favorite protein choice (with your favorite dressing, no crourons) Chicken or steak burrito: 1 burrito (no tortilla or Vi rortilla without rice and beans). Guacamole, salsa, and sour cream are fine in conservative amounts.