• Pumpkin Muffins


• 1 cup fat-free milk

Lunch:

• Crab Salad Sandwich: (mix 3 ounces cooked crabmeat with 1 tablespoon low-fat mayonnaise, 1/4 cup chopped red pepper, 1/4 cup chopped celery, 1/2 teaspoon capers; place in a whole wheat pita pocket with spinach or lettuce leaves.)


• 1/2 cup reduced-sodium, low-fat tomato soup


• 1/2 cup sugar-free, fat-free vanilla pudding

Dinner:

• Garlic Lime Chicken with Olives


• 1/2 cup cooked whole wheat orzo


• 1/2 cooked artichoke dipped in 1 tablespoon low-fat mayonnaise mixed with 1/4 teaspoon lemon zest


• 2 plums

Snack:

• 1/2 banana spread with 1 teaspoon almond butter


• 6 ounces sugar-free, fat-free blueberry yogurt

Today's Takeaway Tip: Pumpkin boasts an impressive amount of beta carotene, a healthy antioxidant that may help prevent disease. Canned pumpkin, used in Pumpkin Muffins, is just as nutritious as raw.