2 ounces fish served with 1/3 cup brown rice.
1/2 to 1 cup cooked vegetables such as asparagus, spinach, green beans zucchini, broccoli or cauliflower.
4 to 6 ounces tofu prepared and served with 1/3 cup cooked couscous.
1 cup salad greens with tomato, onion, carrots, 1 ounces shredded cheese served with 1 tablespoon reduce-fat salad dressing.
2/3 cup cooked whole grain pasta served with 1/2 cup tomato sauce, sautéed vegetables such as zucchini, yellow squash, onion and spinach, and 1/8 cup parmesan cheese.
2 to 3 ounces very lean beef or pork, grilled and served with 1/2 cup sweet potatoes mashed.
1 cup raw vegetables served with 1/4 cup hummus for dipping.
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