1 plain waffle
1 T. maple syrup
1 tsp. butter or margarine
8 oz. water or caffeine
   free, non-caloric    beverage

1 cup skim milk
1 salad with romaine    lettuce
1/4 cup each carrots, 
   green peppers,
   cabbage, celery
1 T. light salad dressing
1 whole grain roll

Afternoon Snack
1/2 cup sliced strawberries
6 oz. fat free, flavored    yogurt

3 oz. sirloin steak, lean
    only, broiled or grilled    without added fat
1 cup rice
1 tsp. butter or margarine
1/2 cup cooked carrots
1 mixed green salad
2 T. fat free dressing

Evening Snack
1 orange