Breakfast | | | | |
1 cup oatmeal | | 1 cup cooked oatmeal | | 1 cup oatmeal cooked |
3 egg whites+1 whole | | 3 egg whites+whole | | 1 scoop protein powder |
1 banana | | blueberries | | 1/4 cup craisins |
6 almonds | | 6 almonds | | Splenda & cinnamon |
8 oz. skim milk | | 8 oz skim milk | | 8 oz skim milk |
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3/4 cup high fiber cereal | | 8 oz. skim milk blended | | 3/4 cup LF cottage cheese |
8 oz skim milk | | w/ 1 cup frozen fruit | | 1 cup berries |
1 small banana | | 1 slice ww toast w/ | | 6 almonds |
| | 1 tbsp almond butter | | 1 ww toast w/1 tsp butter |
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2 slices whole grain bread | | I cup Cream o wheat | | 3 egg whitew +1 whole |
2 tbsp peanutbutter | | w/ splenda & Molly Mcbutter | | 1/4 cup avacado, cubed |
banana slices | | 8 oz skim milk | | 1 slice bacon, cut into bits |
1 tbsp honey | | | | 2 slices tomato |
| | | | 1 tbsp colby jack cheese |
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1 whole grain english muffin | | 6 oz. plain yogurt | | 1.5 cup shredded wheat |
2 tbsp light cream cheese | | 3/4 cup lt. granola | | 8 oz skim milk |
1 egg | | 1/2 grapefruit | | 1/2 berries or banna slices |
1 small banana | | 1 tbsp flaxseeds | | |
8 oz skim milk | | | | |
| | | | 1 corn tortilla |
| | 3 eeg white+1 whole omlet | | 1/4 cup black beans |
French toast | | 1 cup chopped veggies | | 2 egg whites scrambled |
2 ww toast dipped in eggwhites | | 1 oz cheese | | 1/2 cup choppe and mixed: |
4 0z ham or 1 slice bacon | | 1 ww toast w/ 1/2 tsp butter | | onion, mushrooms, gr peppers |
| | | | tomato + 1 oz. cheese |
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2 ww waffles | | | | |
2 tbsp apple butter or | | | | |
1 cup berries, mashed | | | | |
8 oz skim milk | | | | |
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Lunch | | | | |
2 6" corn tortilla | | 2 slices ww bread | | 1 pita wrap |
4 oz. chicken | | 4 oz deli turkey | | 4 oz ham or deli meat |
1 oz cheese | | lettuce, tomato, | | 2 cup chopped any veggies |
lettuce, tomato | | avacado | | 1 tbsp lt ranch |
1 cup any bean soup | | 1 tbsp lt mayo (opt) | | 1 oz cheese |
| | 1 cup pasta salad | | |
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Chicken salad sandwich | | Chicken Salad | | 2 ww bread |
3 oz chicken, 1/2 cup plain nf | | 2 cup lettuce, tomato, gr onion, | | 2 tbsp natural peanutbutter |
yogurt, 1/2 cup grapes, 1/8 | | cucumbers, 1 oz cheese | | 2 tbsp fruit preserves(no sugar) |
cup chopped pecans | | 1 tbsp slivered almonds | | 8 oz skim milk |
| | 2 tbsp LF dressing | | |
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4 oz. chicken cubed | | 4 oz baked chicken | | 1 cup lettuce, 1 cup spinach, |
1/2 brown rice, 1 oz cheese | | 1 cup sweet potato w/ | | 2 hard boiled egg white +1 |
1 cup fresh broccoli | | Molly McButter, salt & pepper | | whole egg, 1 oz cheese, onion, |
8 oz skim milk | | 1 cup green beans | | tomato, cucumber, 1 pita toasted |
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4 oz tuna | | Layer 4 0z. Ham with1 oz LF | | 8 oz can LF vegetable soup |
2 tsp mustard | | swiss cheese, spinach leaves | | 2.5 oz shredded chicken( add |
I tsp lt mayo (opt) | | and mustard of lt mayo on 4 " | | to soup), 7 w w crackers |
chopped lettuce, tomato, pickle | | whole grain baquette | | 8 oz skim milk |
2 ww bread | | | | |
8 0z skim milk | | | | |
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Dinner | | | | |
4 oz talapia, 1 med sweet | | 4 oz broiled chicken breast, 1 | | 4 oz. lean beef, 2/3 cup brown |
potato, I cup steamed veggies | | med baked potato, I cup green | | rice, 1 1/2 cup stir fry veggies w/ |
2 cup salad, 2 tbsp lt dressing | | beans, 2 tsp olive oil | | 3 tbsp canola oil |
2 tsp olive oil,* I sm ww roll | | | | |
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Salad mix w/ 3 oz chicken, | | 4 oz ground turkey made into | | 6oz Talapia, 1/2 tbsp olive oil, |
1oz LF cheese, 1/3 cup | | meatballs, 1 cup marinara | | 1/2 red bell pepper, 1/4 tomato, |
chickpeas, 4 tbsp lt dressing, | | sauce, 1 cup cooked ww | | season fish w/ lemon juice, garlic |
*1 small roll | | spaghetti, 2 cup slald, 2 tbsp | | seasoning, salt and pepper |
| | lt dressing | | |
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3oz lean steak, 1/2 cup baked | | 4 oz cod, 1 cup wild rice, 1 cup | | 4oz pork tenderloin,1 tbsp olive |
sweet potato w/molly mcbutter | | steamed asparagus, 2 cup | | oil, I med ear of corn, 2 cup |
1 cup steamed broccoli, 3 tsp | | salad, 2 tbsp lt dressing | | salad mix, 2 tbsp lt dressing |
olive oil. | | | | |
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Burrito; 4oz chicken, 1 cup | | 4oz hamberger patty, I ww | | Stirfry 5 oz chicken or steak w/ |
pinto beans, 20z LF cheese, | | bun, 1 tbsp lt mayo,lettuce, | | grenn bell peppers, onion, |
1 wheat or corn tortilla, 1/2 | | tomato, pickle, mustard, steamed | | tomato, in 1 tsp olive oil. Divide |
cup salsa | | broccoli, 3 tsp olive oil | | between 2 corn tortilla shells. |
| | | | serve w/ 1/3 cup salsa and 2 |
| | | | tbsp LF grated cheese |
Bread a 5oz chicken breast | | Saute 4oz chopped lean pork | | |
w/ 1/4 cup wheat bread | | w/ 2 cups assorted veggies in | | |
crumbs and bake. Serve over | | 2 tbsp low sodium soy sauce; | | 4oz turkey served w/ 1 med |
1 1/2 cup spaghetti squash | | serve over 1/2 cup brown rice | | baked sweet potato sprinkled w/ |
with 1/2 cup spaghetti sauce, | | | | cinnamon, m mcbutter and s&p. |
1/2 cup sliced mushrooms, 10 | | | | 2 cup salad w/ 2 tbsp lt dressing |
sliced small olives | | | | |
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Snacks (under 200 calories) | | |
6 oz. LF yogurt | | 1 square dark chocolate | | 3 slices turkey breast |
1 cup sliced strawberries | | 12 oz skim milk | | 2 crispbreads |
1 tbsp slivered almonds | | | | 5 baby carrots |
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6 oz LF yogurt | | 1 hard boiled egg | | 1 string cheese |
1 small banana (mashed) | | 5 LF whole grain crackers | | 1 apple |
1 tsp vanilla | | | | |
4 pecan halves | | | | |
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2 no sugar fruit roll-ups | | 1 tbsp almond butter on | | 1 small banana w/ |
| | 4 rice cakes | | 2 tsp peanut butter |
2 kiwi fruit | | | | |
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1 scoop protein powder | | *2 tbsp frozen fat free | | *drizzle 1 cup berries |
1 small banana | | cool whip between 2 | | w/ 1 tbsp chocolate syrup |
| | graham crackers | | |
| | (freeze 2 hours) | | |
1 string cheese | | | | 2 cup celery w/ 1 tbsp |
15 grapes | | *1 apple sliced, add | | almond butter |
12 pecans | | cinnamon&splenda and | | |
| | 2 tsp raisins; bake 350 | | 1 cup your favorite |
8 oz LF chocolate milk | | for 15 min. | | pudding made with skim |
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