1900 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1 cup oatmeal                                          1 whole wheat English muffin              2 pancakes                                          2 French Toast

2 slices whole wheat toast                            ½ cup orange juice                                          1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                                        1 cup skim milk                                          ½ cup applesauce                                          1 pat of butter                                          1pat of butter

½ cup apple juice                                          1 pat butter                                          1 pat of butter                                          ½ cup orange juice                                          1 cup skim milk

1 pat of butter                                          1 hard boiled egg                                          2 egg whites                                          ¼ c syrup                                                        2 egg whites

2 egg whites                                                                                                                                                                                                                  ¼ c syrup

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

3 ryvita crackers                                          3cups popped popcorn                            15 grapes                                                        1 hard boiled egg                                          ½ w. grain bagel             

15 grapes                                                        6 whole cashews                                          3 cups popcorn                                          1cup nonfat cottage cheese                            ½ Tbsp Almond butter

                                                        1 apple                                                                                                                                                                        1 peach

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

6 Graham crackers                                          2 slices whole grain toast                            1 whole banana                                          2 slices pumpernickel bread                            1 cup oat bran cereal

1 cup steamed asparagus                            1cup zucchini (sticks)                            6 whole pecans                                          2/3 cup corn                                          ½ cup n.fat cottage cheese

8oz plain yogurt                                          1 cup nonfat cottage cheese                            8 oz plain yogurt                                          *2 oz skinless chicken breast                            1 whole banana

1 TBS almond butter                            *3 oz chicken breast                            2 Ryvita Crackers                            1 plum                                         

                                                                                                                ½ cup nonfat cottage cheese

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        celery sticks                                          ½c dried fruit                                          1 large peach

3 cups popcorn                                          celery sticks                                          ½ cup salsa                                          8oz plain yogurt                                          8oz plain yogurt

                                                        4 Ryvita Crackers                                          1 orange                                                                                                               

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

3oz chicken breast                                          1.5c spaghetti/meat sauce                            1 hamburger                                          3oz fish                                                        3oz turkey

1 large baked potato                            2oz ground beef                                          3oz ground round                                          1cup cooked brown rice                            1c stuffing

1 tablespoon sour cream                            ½ cup green beans                                          1 bun                                                        1 roll                                                        1 cup broccoli

1/2 cup broccoli                                          ½ cup black beans                                          1 cup cauliflower                                          1 cup asparagus                                          1 dinner roll

1 dinner roll                                                                                                  1/2 cup brown rice                                          1 pat of butter                                          1 pat butter

                                                                                                                ½ cup kidney beans                                          1 pear                           

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

Celery sticks                                          Cucumber sticks                                          ½ cup raw peppers                                          1 medium tomato                                          ½ cup raw peppers

½ c salsa                                                        6oz yogurt                            ...