2300 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1.5 cup oatmeal                                          1 whole wheat english muffin              2 whole wheat pancake                            2 French Toast

3 slice whole wheat toast                            1 cup orange juice                            1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                          1 cup skim milk                                          1/2c applesauce                                          4 egg whites                                          ½ c green peppers

1 cup apple juice                                          2 egg whites + 1 egg                            2tsp jelly                                          1 cup orange juice                            1 cup skim milk

2egg whites + 1 egg                            ½ cup green peppers                            2 egg                                                        ¼ c syrup                                          4 egg whites

1pat butter                                                                                                                                                          1/2 cup green peppers                           

½ cup green peppers                                                                                                                                           

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

½ small whole grain bagel                            6 whole cashews                                          30 cherries                                          12 whole cashews                            1 hard boiled egg             

2 hard boiled eggs                            4oz chicken                                          4oz chicken                                          8oz plain yogurt                                          2/3 cup corn

                                                        2 Ryvita Crackers                                                                                    2 hard boiled egg                                          ½ cup red beans

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

2/3 cup pinto beans                            2/3 cup split peas                                          ½ cup kidney beans                            1 cup green beans                                          1 cup red beans

1.5 cup asparagus                                          1.5cup yellow squash                            1/2cup salsa                                          3 med white potatoes                            1c green beans

3oz fish                                                        3oz fish                                                        1 c green pepper sticks                            4oz lean beef                                          3oz lean beef

1 cup rice                                          1 c rice                                                        3oz lean beef                                          1 cup red beans                                          1 sweet potato

                                                                                                                4 med white potatoes                                                                                                 

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        6 whole pecans                                          ½c dried fruit                                          1 nectarine

8oz plain yogurt                                          8oz plain yogurt                                          8oz plain yogurt                                          2 Ryvita Crackers                            8oz plain yogurt             

                                                                                                                15 grapes                                                                                                  12 walnuts             

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

4oz chicken breast                            1c spaghetti/meat sauce                            1 hamburger                                          4oz fish                                                        5oz turkey

1 large baked potato                            2oz ground beef                                          4oz ground round                                          1 c rice                                                        1c stuffing

1/2 cup broccoli                                          1/2 cup green beans                            1 bun                                                        1/2 cup carrots                                          1/2 cup broccoli

1 apple                                                        ½ c red beans                                          1 cup cauliflower                                          ½ sweet potato                                          1 apple

                                                                                                                1 baked potato                                                                                                 

Snack                            ...