= No Gluten Ingredients Added

Breakfast
Amy’s Steel Cut Oats with
1⁄2 cup sliced fresh or frozen strawberries
6 sliced almonds or other nuts (3 tablespoons)
1⁄2 cup low fat non-dairy milk

Lunch
Amy’s Indian Spinach Tofu Wrap
1/2 cup carrots and cucumbers

Snack
4 whole grain crackers
1 small apple

Dinner
Amy’s Black Bean Tamale Verde
3 cups salad
2 tablespoons light dressing

Dessert
Frozen fruit bar



Need A Little More?
For an extra 300 calories: add an additional 1⁄2 cup low fat non-dairy milk at breakfast, 2 more crackers + 1 tablespoon almond butter for the afternoon snack, and 1 cup glass of low fat non-dairy milk with dinner.

Daily Tip
Be gentle with yourself. Baby steps add up.