Sample Traditional Menu
Breakfast: Traditional yogurt, phillo dough cheese pastry, coffee
Lunch:Burek or Cevapi, side salad with vinegar and oil
Dinner:small prosciutto sandwich with a small side salad or leftovers from lunch
Dessert: Baklava with coffee
Lunch:Burek or Cevapi, side salad with vinegar and oil
Dinner:small prosciutto sandwich with a small side salad or leftovers from lunch
Dessert: Baklava with coffee
Sample Menu with Modifications
Original picture: http://farm6.static.flickr.com/5011/5545210344_068e0c5829_o.jpg
Breakfast: 1 slice whole wheat toast, 1 cup low fat or fat free yogurt with 1 cup fresh fruit, 1 egg
Lunch: 1 piece of fresh fruit, 0.5 cups cooked rice (preferably brown), low sodium lentil and vegetable soup
Snack: 1 cup skim milk, 1 cup raw carrots
Dinner: 3 oz. grilled chicken with whole wheat pita and 1.5 oz feta cheese, 2 cups side salad with 1 tsp. olive oil and 1 tsp. vinegar
Dessert: 1 cup fruit salad, 1 cup decaffeinated green tea
Lunch: 1 piece of fresh fruit, 0.5 cups cooked rice (preferably brown), low sodium lentil and vegetable soup
Snack: 1 cup skim milk, 1 cup raw carrots
Dinner: 3 oz. grilled chicken with whole wheat pita and 1.5 oz feta cheese, 2 cups side salad with 1 tsp. olive oil and 1 tsp. vinegar
Dessert: 1 cup fruit salad, 1 cup decaffeinated green tea
Rationale for Modifications
Breakfast: whole grain serving - adds fiber, fruit serving, dairy serving, protein serving
Lunch: replace the pastry dough with brown rice, replace red meat with legumes, fruit and vegetable sources
Snack: fat free dairy source, fresh vegetable source
Dinner: lean poultry for protein source, whole grain serving, dairy serving, vegetable serving with monounsaturated fat source
Dessert: fruit source, replace caffeinated coffee with green tea - added antioxidants
Lunch: replace the pastry dough with brown rice, replace red meat with legumes, fruit and vegetable sources
Snack: fat free dairy source, fresh vegetable source
Dinner: lean poultry for protein source, whole grain serving, dairy serving, vegetable serving with monounsaturated fat source
Dessert: fruit source, replace caffeinated coffee with green tea - added antioxidants
Website Last Updated: November 20, 2012
Copyright © Kaitlin Andrews and Monica Tedesco, 2012