1200 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 cups skim milk 1 orange
2 tsp jelly 1 cup skim milk ½ cup applesauce 1 pat of butter 2 pats of butter
½ cup apple juice 1 pat butter 2 pats of butter ½ cup orange juice 1 cup skim milk
1 pat of butter ¼ c syrup
2 ryvita crackers 3cups popped popcorn 15 grapes 1/2cup raw peppers 2 ryvita crackers
6 whole cashews 1cup nonfat cottage cheese ½ Tbsp Almond butter
1 cup red grapes 2 apples 1 ½ cups blueberries 2 pieces whole grain bread 1 medium pear
1 cup steamed asparagus 1cup zucchini (sticks) 6 whole pecans 1/3 cup corn 3 cups popcorn
8oz yogurt 1 cup nonfat cottage cheese 8oz yogurt *1 oz lean meat ½ cup n.fat cottage cheese
½ cup nonfat cottage cheese ½ cup nonfat cottage cheese ½ cup nonfat cottage cheese
1 orange 1 banana celery sticks ½c dried fruit 1 large peach
½ cup salsa 8oz yogurt
2oz chicken breast 1c spaghetti/meat sauce 1 hamburger 2oz fish 2oz turkey
1 large baked potato 2oz ground beef 2oz ground round ½ c brown rice 1/2c stuffing
1 tablespoon sour cream ½ cup green beans 1 bun 1 roll 1 cup broccoli
1 cup broccoli 1 cup cauliflower 1 cup asparagus
½ cup brown rice 1 pat of butter
Breakfast Breakfast
1 cup skim milk ½ bagel
1 bagel ½ c orange juice
1/2c fruit cocktail 1 cups skim milk
1 Tbsp cream cheese 1Tbsp cream cheese
½ whole grain bagel ½ whole wheat pita
6 whole cashews ½ cup black beans
1 whole grain bread 8z of nonfat yogurt
1 cup red beans 1 cup nonfat cottage cheese
Celery sticks 6 whole walnuts
½ cup salsa ½ cup red grapes
*1 oz canned tuna
2oz chicken breast 1c lasagna
½ cup rice 2oz ground beef
8 oz yogurt ...
Jam.Jest.SWIRR