1600 calories
Breakfast Breakfast Breakfast Breakfast Breakfast
1 cup skim milk 1/2 cup oatmeal 1/2 whole wheat English muffin 2 whole wheat pancakes 2 French Toast
1 slice whole wheat toast 1 cup orange juice 2 cup skim milk 1 cup skim milk 1 orange
2 tsp jelly 1 cup skim milk 1/2c applesauce 2 egg whites 2 pat of butter
1 cup apple juice 2 egg whites 2tsp jelly 1 cup orange juice 1 cup skim milk
2egg whites 1 pat butter 1 egg ¼ c syrup 2 egg whites
1pat butter 1 pat butter
½ small whole grain bagel 6 whole cashews 30 cherries 12 whole cashews 1c nonfat cottage cheese
8oz plain yogurt 1c nonfat cottage cheese 8oz plain yogurt
¾ cup blackberries ½ small banana ½ cup unsweetened applesauce 1 cup cubed cantaloupe 1 apple
1 cup asparagus 1cup yellow squash ½ cup salsa ½ c steamed broccoli 1c green beans
*3 oz fish *3 oz fish ½ green pepper sticks *3 oz lean beef *3 oz lean meat
2/3 cup cooked brown rice 2/3 cup cooked brown rice *3 oz lean meat 2 med. White potato 1 medium sweet potato
1 pat butter 1pat butter
1 orange 1 banana 12 whole pecans ½c dried fruit 1 nectarine
8oz plain yogurt 8oz plain yogurt 8oz plain yogurt 1c nonfat cottage cheese 8oz plain yogurt
2oz chicken breast 1c spaghetti/meat sauce 1 hamburger 2oz fish 2oz turkey
1/2 large baked potato 2oz ground beef 3oz ground round 1/2 c rice 1/2c stuffing
2 tablespoons sour cream 1 cup green beans 1 bun 1 cup carrots 1/2 cup broccoli
1 cup broccoli 1 cup cauliflower 1 apple
½ baked potato
Breakfast Breakfast
1 cup skim milk 1/2 bagel
1 bagel 1c orange juice
1/2c fruit cocktail 1 cup skim milk
1 egg 1 egg whites
2 tsp preserves
1 pat butter
...
Jam.Jest.SWIRR