1500 calories
Breakfast Breakfast Breakfast Breakfast Breakfast
1 cup skim milk 1 cup oatmeal 1 whole wheat English muffin 2 whole wheat pancakes 2 French Toast
1 slice whole wheat toast ½ cup orange juice 2 cup skim milk 1 cup skim milk 1 orange
2 tsp jelly 1 cup skim milk ½ cup applesauce 2 egg whites 2 pat of butter
½ cup apple juice 2 egg whites 2tsp jelly ½ cup orange juice 1 cup skim milk
2egg whites 1 egg ¼ c syrup 2 egg whites
2 Ryvita crackers 6 whole cashews 15 cherries 12 whole cashews 1 hard boiled egg
8oz plain yogurt 2 whole rice cakes 8oz plain yogurt 2 Ryvita Crackers
1c nonfat cottage cheese
1 peach 17 small red grapes 1 whole wheat bun ½ cup canned or fresh pineapple ½ large grapefruit
1 cup asparagus 1cup yellow squash ½ cup salsa 1/2c steamed broccoli 1c green beans
*3 oz fish *4 oz fish ½ green pepper sticks *3 oz lean meat *3 oz lean beef
2/3 cup cooked brown rice 2/3 cup cooked brown rice *3 oz lean meat 2 med. White potatoes 1 medium sweet potato
1 orange 1 banana 12 whole pecans ½c dried fruit 1 nectarine
8oz plain yogurt
3oz chicken breast 1c spaghetti/meat sauce 1 hamburger 3oz fish 2oz turkey
1 large baked potato 2oz ground beef 3oz ground round 1 c rice 1c 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 baked potato
Breakfast Breakfast
1 cup skim milk 1 bagel
1 bagel 1/2c orange juice
1/2c fruit cocktail 1 cup skim milk
1 egg 2 egg whites
2 tsp preserves
12 whole pecans 12 whole pecans
2 Ryvita Crackers
3 Graham crackers ...
Jam.Jest.SWIRR