Lunch: This meal should be light in both calories and fat, with some protein and high-quality carbs, such as a Turkey sandwich on whole grain bread with a fruit salad and glass of milk.

午餐：这餐应减少热量和脂肪，吃些蛋白质和高质量的碳水化合物，如全麦面包制成的火鸡三明治，带有水果沙拉和一杯牛奶。