USDA
At lunch, have a sandwich made on 2 slices of whole wheat bread with 3 oz. of water-packed tuna, 1 tbsp. of low-fat mayonnaise and a sliced tomato. For dinner, roast a 3 oz. chicken breast and have it with 1 cup of brown rice and 1 cup of steamed broccoli. For your first snack, have a glass of skim milk with a serving of graham crackers. ................
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