- add nuts/seeds to your oatmeal or cold cereal
- choose high protein, iron-fortified cereal with skim, 1%, or soy milk - eat with a citrus fruit
- egg and cheese omelet with spinach and tomatoes
- soy based sausage patties or links
- low fat yogurt topped with fresh fruit, nuts, and high protein cereal
- fruit smoothie blended with peanut butter (or almond butter)
- whole wheat toast with PB and sliced banana
LUNCH and DINNER
- add soy cheese and tomato to veggie burgers
- top tacos with cheese, tomatoes, and lettuce
- add hard boiled egg, beans, cheese, and lots of veggies to salads
- veggie pizza
- tofu/veggie stir fry
- veggie chili
- veggie kabob
- PB&J on whole wheat
- fish: salmon, tuna, trout, mackerel
- veggie lasagna
- red beans and brown rice
- veggie pita
- grilled cheese on wheat bread
- lentil soup - eat with salad with tomato or an organge
SNACKS
- strings cheese + 5-8 whole grain crackers
- carrots or cucumber with hummus or salsa
- fruit and nuts
- crackers with hummus or Laughing Cow cheese or 1 Tbsp peanut butter
- low fat yogurt and high protein cereal
- celery and PB and raisins
- 100-calor bag light popcorn
- trail mix
- snack/granola bars
- Collegiate muscle milk