• 1 small bran muffin


• 1 teaspoon canola oil margarine


• 1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest


• 1 cup fat-free milk

Lunch

• Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts


• 1 cup tossed salad with 2 tablespoons low-calorie Italian dressing


• 2 tangerines

Dinner

• Grilled Tuna Steaks with Black Sesame Seeds


• 1/2 cup cooked udon or soba noodles


• 1/2 cup stir-fried snow peas


• 1/2 cup mango sorbet

Snacks

• 6 ounces tomato juice


• 1 small whole wheat pita bread with 2 tablespoons hummus

Today's Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty acids which are known to lower high blood cholesterol, a risk factor for people with diabetes.