Breakfast
1 cup lowfat milk ½ medium bananas 1 tablespoon nonfat, dry milk 6 frozen strawberries 1 teaspoon wheat germ 1 slice mixed-grain bread with 1 tablespoon apple butter	Blend the milk, dry milk, banana, wheat (Vitamin E) and strawberries (Vitamin C) until smooth. Apple butter is deliciously creamy on toast. An alternative shake would be to use orange juice instead of milk.

Lunch
2 slices, mixed-grain bread 1 tablespoon sesame butter, tahini 1 teaspoon all fruit preserves 1 apple 1 dried fig 1 brazil nut small bag whole wheat pretzels 1 cup low fat milk	Make a sandwich with tahini or peanut butter and all fruit preserves. The fig is very high in fiber and naturally sweet. Either pretzels or baked corn chips would be a nutritious snack.

Dinner

3 oz chicken breast, meat only Garlic ½ bottle tomato sauce 2 shitake mushrooms ½ cup spinach, cooked with tomato sauce ¼ cup red peppers, cooked with tomato sauce ½ cup cooked soba noodles ½ cup steamed broccoli ¼ cup steamed carrots romaine lettuce ½ cup spinach 1 teaspoon olive oil ½ teaspoon rice wine vinegar marjoram, basil, chives, fresh black pepper.

Lightly sear chopped mushrooms in olive oil and garlic. Add cube sized chicken slices with a little water and sear for several minutes. Add water as needed,cover, and simmer for five minutes. Add spinach, red pepper, tomato sauce and paste and cook for an additional 12-15 minutes. Prepare noodles. Mix together lettuce with spinach, grated carrot and red pepper. Use a misto spray bottle to lightly coat salad with olive oil. Stir with vinegar and herbs of choice, marjoram, basil, chives, fresh black pepper.