2100 Calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1 cup oatmeal                                          1 egg                                                        2  whole wheat pancake                            1 French Toast

2 slices whole wheat toast                            1 cup orange juice                            1  cup skim milk                                          2 cup skim milk                                          2 oranges

2 tsp jelly                                          1 cup skim milk                                          1 cup applesauce                                          4 egg whites                                          1 pat of butter

1 cup apple juice                                          2 egg whites + 1egg                            2tsp jelly                                          ½ cup orange juice                            1 cup skim milk

2egg whites                                                                                                  1 whole wheat English muffin              ¼ c syrup                                          2 egg whites

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 hard boiled egg                                          12 whole cashews                            1 peach                                                        12 whole cashews                            1 hard boiled egg             

16oz plain yogurt                                          2 hard boiled egg                                          6 whole cashews                                          8oz plain yogurt                                          4 Ryvita Crackers

¾ cup bean sprouts                            ¾ cup bean sprouts                            1cup nonfat cottage cheese                                                                      6 whole cashews

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

6oz fish                                                        1 cup red beans                                          ½ cup kidney beans                            1/3  cup pinto beans                            1 med baked potato

2 cup asparagus                                          2cup yellow squash                            1/2cup salsa                                          1.5 c steamed broccoli                            1.5 c green beans

1 sweet potato                                          6oz fish                                                        Celery sticks                                          5oz lean beef                                          6oz lean beef

½ cup peas                                                                                                  5oz lean beef                                          1sweet potato

                                                                                                                1 sweet potato

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 apple                                                        12 whole pecans                                          2 peaches                                          1 orange

6 whole pecans                                          6 whole pecans                                          8oz yogurt                                          6 whole pecans                                          6 whole pecans                           

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

7oz chicken breast                            1.5c spaghetti/meat sauce                            1 hamburger                                          7oz fish                                                        6oz turkey

1 large baked potato                            3oz ground beef                                          8oz ground round                                          1 c rice                                                        1c stuffing

1 tablespoons sour cream                            1 cup green beans                                          1 bun                                                        1/2 cup carrots                                          1 cup broccoli

1 cup broccoli                                          1 cup nonfat cottage cheese              2 cup cauliflower                                          ½ cup green beans                            1cup nonfat cottage cheese

                                                                                                                6 brussel sprouts                                                                                   

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1cup nonfat cottage cheese              16oz plain yogurt                                          8oz plain yogurt                                          1 cup nonfat cottage cheese              16oz plain yogurt

6 whole cashews                                                                                                                                                                                                                 

2100 calories

Breakfast                                          Breakfast

2 cup skim milk                                          ½  bagel

1 bagel                                                        1/2c orange juice

1 c fruit cocktail                                          1 cup skim milk

1 egg                                                        4 egg whites + 1 egg

2 tsp preserves                                         

Snack                                                        Snack

6 whole pecans              ...