• Cheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil)


• 1 (one-ounce) slice pumpernickel bread


• 1/2 cup fresh blackberries

Lunch:

• Poached Salmon with Lemon Mint Tzatziki


• 3 whole wheat sesame breadsticks


• 1/2 cup sliced peaches with mint sprig

Dinner:

• Edamame Garden Burger


• 1 small (2-ounce) whole wheat toasted bun


• 1 cup red leaf lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressing

Snacks:

• 2 small fresh apricots


• 1 cup fat-free milk

Today's Takeaway Tip: You’ll see yogurt throughout this 30-day menu planner. It’s a wonderful source of calcium, high in protein and can substitute for cream and other high-fat ingredients. Used in the Poached Salmon with Lemon Tzatziki, it makes a creamy, satisfying sauce to the salmon without all the fat of other sauces.