1800 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

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

2 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                                          2tsp jelly                                          1 cup orange juice                            2 cup skim milk

2egg whites + 1 egg                                                                                    2 egg                                                        ¼ c syrup                                          4 egg whites

                                                                                                                                                                        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             

1 hard boiled egg                                          2oz chicken                                          2oz chicken                                          8oz plain yogurt                                          8oz plain yogurt

8oz plain yogurt                                          8oz plain yogurt                                          8oz plain yogurt                                          1 hard boiled egg                                         

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

½ cup fruit cocktail                            ½ large grapefruit                                          2 oranges                                          ½ cup grapes                                           1 apple

1 cup asparagus                                          1cup yellow squash                            ½ cup salsa                                          ½ c steamed broccoli                            1c green beans

*4 oz fish                                          *4 oz fish                                          ½ c green pepper sticks                            *3 oz lean meat                                          *3 oz lean meat

2/3 cup cooked bulgur                            2/3 cup cooked brown rice                            *3 oz lean meat                                          2 med. White potatoes                            1 medium sweet potato

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

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

16oz plain yogurt                                          16oz plain yogurt                                          8oz plain yogurt                                          2 Ryvita Crackers                            8oz plain yogurt             

                                                                                                                                                                        8oz yogurt

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

3oz chicken breast                            1c spaghetti/meat sauce                            1 hamburger                                          4oz fish                                                        4oz turkey

1/2 large baked potato                            2oz ground beef                                          3oz ground round                                          1/2 c rice                                          1/2c stuffing

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

                                                        ½ c red beans                                          1 cup cauliflower                                          1 cup skim milk                                          1 apple

                                                                                                                1/2 baked potato                                                                                   

                                                                                                                1 cup skim milk

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack                           

1cup nonfat cottage cheese              1 cup nonfat cottage cheese              ...