Nutrition Info
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  • DAY
  • BREAKFAST
  • LUNCH
  • DINNER
  • SNACK
  • 1 serving Oatmeal with Spiced Apples; 6 oz light yogurt; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Sandwich: 2 oz sliced no-salt-added deli turkey, 1/2 cup mixed salad greens or a romaine lettuce leaf, 2 tomato slices, 1 tbsp Smart Balance® Light Mayonnaise Dressing, 1 tsp Dijon mustard, 2 slices whole wheat bread; 1 oz baked potato chips; 1/2 cup baby carrots; 1 pear

  • 1 (4-oz) boneless sirloin steak, grilled; 1 (6-oz) baked potato with 2 tsps Smart Balance® Butter & Canola Oil Blend; 4 oz mushrooms and 1 minced garlic clove sautéed in 1 tsp Smart Balance® Cooking Oil; 1 cup mixed salad greens tossed with 1 tbsp reduced-fat dressing; 1 cup orange slices; 1 slice whole-grain French bread with 1 tsp Smart Balance® Butter & Canola Oil Blend; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 2 tbsps prepared hummus; 2 crispbreads; 1 thin slice reduced-fat Monterey Jack cheese

  • Breakfast parfait: 1/2 cup high-fiber multigrain cereal, 6 oz light yogurt, 1 cup sliced strawberries, 2 tbsps sliced almonds; whole wheat raisin bagel half with 1 tsp Smart Balance® Buttery Spread

  • Soft taco: 1 (8-inch) whole wheat flour tortilla, 1/2 cup low-fat salt-free refried beans, 1/2 cup shredded romaine lettuce, 2 tbsps picante sauce, 1/4 cup (1 oz) reduced-fat shredded cheddar cheese, 2 tbsps sour cream, 1 tbsp chopped fresh cilantro; 1 cup sliced mango

  • 1 serving Oregano- Balsamic Grilled Pork; 1 serving Sweet Potatoes with Buttery Spice Spread (page 18); 1/2 cup sugar snap peas; 1 (1-oz) whole wheat roll with 1 tsp Smart Balance® Buttery Spread; 1/2 cup fat-free ice cream topped with 1 cup fresh raspberries; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 3 cups Smart Balance® Smart Movie StylePopcorn;

    3/4 cup orange juice mixed with 3/4 cup no-calorie lemon-lime soda or Smart Balance® Enhanced Fat Free Milk

  • 1 serving Fresh Broccoli and Red Pepper Frittata; 2 (1-oz) slices multigrain Italian bread with 2 tsps Smart Balance® Buttery Spread; 1/4 cantaloupe; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Vegetarian burger: 1 grill flavored soy protein burger, 1 whole wheat hamburger bun, 1 onion slice, 1 tomato slice, 1 small romaine lettuce leaf, 1 tbsp Smart Balance® Light Mayonnaise Dressing, 1 tsp coarse-grain Dijon mustard, 1 tsp ketchup; 1 cup grapes

  • 1 (4-oz) tilapia fillet, skillet-cooked with Smart Balance® Cooking Spray and topped with 2 tsps Smart Balance® Buttery Spread mixed with 1/4 tsp grated lemon rind; 1/2 cup quartered new potatoes and 3/4 cup green beans, steamed and coated with 2 seconds Smart Balance® Buttery Burst Spray; 1/2 cup sliced cucumbers and 1 tbsp chopped onion tossed with 1 tbsp olive oil vinaigrette; 1 (1-oz) whole wheat roll with 1 tsp Smart Balance® Buttery Spread; 1 cup mixed fruit; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 cup apple slices;

    1 oz reduced fat cheddar cheese

  • PB&B breakfast sandwich: 2 slices whole wheat toast, 2 tbsps Smart Balance® Rich Roast Peanut Butter, 1 medium banana, sliced; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Tuna salad: 3 oz unsalted tuna in water, drained and mixed with 4 1/2 tsps Smart Balance® Light Mayonnaise Dressing and 3 tbsps chopped celery; 1 slice whole wheat bread; 3 tomato slices; 1/2 cup baby carrots; 4 cups Smart Balance® Light Butter Flavor Popcorn; 1 peach or nectarine

  • 1 serving Mexican Chicken and Vegetables; 1 cup steamed broccoli florets with 1 second Smart Balance® Buttery Burst Spray and 1 lemon wedge; 1 (2-inch-square) piece of corn bread with 1 tsp Smart Balance® Light Buttery Spread; 1/2 cup chopped mango; 1/2 cup chopped pineapple; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Smoothie: 1/2 cup fat- free ice cream or fat-free frozen yogurt, 3/4 cup frozen unsweetened berries (any variety), 1/4 cup Smart Balance® Enhanced Low Fat Milk

  • 1 egg harboiled, hard- boiled; 2 mini whole wheat bagels, toasted, with 2 tsps Smart Balance® Buttery Spread and 1 tsp honey; 1 cup melon cubes; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 2 cups baby spinach, 2 oz diced cooked chicken breast, and 1/4 cup chopped green onions tossed with 2 tsps Smart Balance® Cooking Oil and 2 tsps cider vinegar topped with 1/4 cup fat-free croutons; 8 reduced-fat whole wheat crackers; 1 pear

  • Pita pizza: 1 whole wheat pita round topped with 1/4 cup spaghetti sauce, 1/4 cup chopped bell pepper and 2 oz mushrooms sautéed in 1 tsp Smart Balance® Cooking Oil, 7 slices turkey pepperoni, and 1/2 cup (2 oz) shredded mozzarella cheese, broiled until cheese is melted, and topped with 1 tsp grated Parmesan cheese; 1 cup grapes; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 2 Peanut Butter– Chocolate Buttons; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 cup high-fiber whole- grain cereal with 1/3 cup blueberries and 2 tbsps toasted sliced almonds; 1 orange; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 serving low-fat cheese lasagna frozen entrée; 1 1/2 cups mixed salad greens tossed with 2 tsps Smart Balance® Cooking Oil and 2 tsps balsamic vinegar; 1 cup melon balls; 1 (1 oz) bread stick

  • 1 (4-oz) salmon fillet, grilled; 2/3 cup cooked brown rice with 1 tbsp Smart Balance® Buttery Spread and 1 tbsp chopped fresh cilantro or green onions; 1/2 cup green peas; 1 sliced kiwi; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 oz baked tortilla chips; 1/4 cup salsa; 3/4 cup pineapple juice mixed with 3/4 cup no-calorie lemon-lime soda or Smart Balance® Enhanced Fat Free Milk

  • Burrito: 1 (7-inch) whole wheat flour tortilla, 1 egg scrambled, scrambled, 1/4 cup canned black beans, rinsed, 2 tbsps sour cream, 2 tbsps picante sauce; 1 cup sliced mango, 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 serving Turkey Sandwich Stacks with Basil Aïoli; 1 oz baked potato chips; 1 cup whole strawberries; 1/2 cup fat-free frozen yogurt (any flavor)

  • 4 oz skinless, boneless rotisserie chicken; 3/4 cup cooked no-yolk egg noodles with 1 tsp Smart Balance® Buttery Spread; 12 steamed asparagus spears with 1 tsp Smart Balance® Buttery Spread; 1 (1-oz) slice multigrain Italian bread with 1 tsp Smart Balance® Buttery Spread; 3 tomato slices; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 apple; 1 tbsp Smart Balance® Rich Roast Peanut Butter; 6 reduced- fat whole wheat crackers

  • 1 packet instant oats prepared with 2 tbsps chopped walnuts and 2 tbsps dried fruit; 1 slice whole wheat toast with 1 tsp Smart Balance® Buttery Spread; 3/4 cup orange juice; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Bagel Sandwich: 1 (3-inch) whole grain bagel topped with 2 oz lean deli roast beef, 1/2 cup shredded romaine lettuce, 1/2 oz sliced reduced-fat Swiss cheese, 1 tbsp Smart Balance® Light Mayonnaise Dressing; 1 cup grapes; 6 oz light yogurt

  • 1 (4-oz) boneless pork chop, skillet-cooked with Smart Balance® Cooking Spray; 3/4 cup cooked whole wheat couscous topped with 1 tsp Smart Balance® Butter & Canola Oil Blend; 1/2 cup steamed mixed vegetables; 3/4 cup packaged coleslaw mixed with 1 tbsp Smart Balance® Light Mayonnaise Dressing and 1 tsp sugar; 1 plum; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1/2 cup raw vegetables, such as broccoli florets, grape or cherry tomatoes, and baby carrots, with 2 tbsps Basil Aïoli Veggie Dip (page 23); 6 reduced- fat whole wheat crackers

  • 2 multigrain toaster waffles with 2 tsps Smart Balance® Buttery Spread and 2 tbsps maple syrup; 1 cup mixed berries; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 serving Baby Greens with Chicken and Oregano-Balsamic Dressing topped with 2 tbsps dried cranberries; 2 oz multigrain Italian bread with 1 tbsp Smart Balance® Buttery Spread

  • 1 serving Quick Skillet Pasta; 3 oz spinach, steamed, with 1 tsp Smart Balance® Buttery Spread; 1 cup fresh fruit salad; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 cup sliced peaches mixed with 6 oz light yogurt with 1/4 cup granola and 1 tbsp chopped walnuts sprinkled on top

  • 1 egg, cooked with Smart Balance® Cooking Spray; 1 whole wheat English muffin, toasted, with 1 tbsp Smart Balance® Buttery Spread; 1 orange; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 cup low-sodium lentil or minestrone soup; 1 slice whole grain bread with 1 tsp Smart Balance® Buttery Spread; 1 cup carrot and celery sticks with 3 tbsps reduced-fat ranch dip; 1 nectarine

  • 1 (4-oz) skinless boneless chicken breast half, skillet-cooked with Smart Balance® Cooking Spray; 1 cup cooked whole- grain pasta with 2 tsps Smart Balance® Buttery Spread and 2 tsps grated Parmesan cheese; 3 oz spinach, steamed; 1/2 cup cucumber slices with 1 tbsp reduced-fat salad dressing; 1 (1-oz) whole wheat roll with 1 tsp Smart Balance® Buttery Spread; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 4 cups Smart Balance® Smart ’n HealthyPopcorn;

    1 cup apple juice

  • 1 (2- to 3-oz) bran muffin with raisins; 2 tsps Smart Balance® Butter & Canola Oil Blend; 1 cup blueberries; 6 oz light yogurt; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 low-fat chicken teriyaki stir-fry frozen entrée; 1/2 cup sliced banana; 1/2 cup pudding made with Smart Balance® Enhanced Fat Free Milk

  • Salmon kebab: 4 oz raw salmon cut into 1-inch cubes, 5 whole mushrooms, 5 cherry tomatoes, and 5 onion wedges, threaded alternately onto a long skewer, brushed with 2 tsps Smart Balance® Cooking Oil and grilled; 2/3 cup cooked brown rice topped with 1 tsp Smart Balance® Butter and Canola Oil Blend; 1/8 wedge honeydew melon; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 2 sheets cinnamon graham crackers; 1 tbsp Smart Balance® Butter & Canola Oil Blend mixed with 1/2 tbsp honey

  • 1 egg, scrambled or poached, 1 (3-inch) whole grain bagel, toasted with 1 tbsp light cream cheese, 3/4 cup orange juice, 1 cup Smart Balance® Enhanced Low Fat Milk

  • Grilled cheese: 2 oz reduced-fat cheddar cheese, 2 slices whole wheat (or rye) bread, 2 tsps Smart Balance® Light Mayonnaise Dressing, 1 tsp coarse grain Dijon mustard, cooked with Smart Balance® Cooking Spray; 1 oz baked tortilla chips with 1/4 cup salsa; 1 apple

  • 1 (4-oz) extra-lean ground beef patty, skillet-cooked and topped with 1 cup chopped bell pepper and onion sautéed in 1 tsp Smart Balance® Cooking Oil; 1/2 cup frozen whole-kernel corn, cooked (or 1 ear of corn), with 1 tsp Smart Balance® Buttery Spread; 1/2 cup steamed carrots with 1 tsp Smart Balance® Buttery Spread; 1 (1-oz) slice angel food cake topped with 1 cup sliced peaches; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1/2 cup high-fiber whole-grain cereal with 1/2 cup Smart Balance® Enhanced Low Fat Milk, 1 tbsp dried fruit, and 1 tbsp toasted walnuts

  • 2 multigrain toaster waffles with 1 tbsp Smart Balance® Buttery Spread and 2 tbsps maple syrup; 1 cup whole strawberries; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Soup and Salad: 1 serving (1 cup) Butternut Squash Soup (Page 25); 4 Melba Toast crackers; 1 cup chopped romaine lettuce, 1/4 cup chopped tomato, 2 tbsps walnut halves, dressing made of 2 tsps Smart Balance® Cooking Oil and 2 tsps red wine vinegar; 2 clementines

  • 1 cup Skillet Spaghetti Sauce over 1 cup cooked (2 oz dry) whole-grain spaghetti topped with 1 tsp grated Parmesan cheese; 3 oz green beans, steamed, and 5 Sprays Smart Balance® Buttery Burst Spray; 1 soft breadstick with 2 tsps Smart Balance® Light Buttery Spread; 1 cup diced fresh pineapple; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 banana;

    6 oz light yogurt

  • 1 whole wheat English muffin, split and toasted, with 1 tbsp Smart Balance® Buttery Spread and 1 tbsp fruit spread; 1 cup melon cubes; 1 cup Smart Balance® Enhanced Low Fat Milk

  • Chicken salad sandwich: 3 oz diced cooked chicken breast, 4 1/2 tsps Smart Balance® Light Mayonnaise Dressing, 1/3 cup sliced celery, 1/3 cup diced apple, 1/4 cup dried cranberries, 1 tbsp toasted pecan pieces, 1 lettuce leaf, 2 slices lightly toasted whole wheat bread; 1 oz fat-free pretzels

  • 1 serving Fresh Broccoli & Red Pepper Frittata; 1/4 avocado, sliced, with 4 tomato wedges and 1 lime wedge; 1 cup sliced zucchini sautéed in Smart Balance® Cooking Spray; 1 (2-inch-square) piece of corn bread with 1 tsp Smart Balance® Buttery Spread; 1 cup Smart Balance® Enhanced Low Fat Milk

  • 1 serving Button Cookie Ice Cream Sandwiches;

    1 large peach or nectarine

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