| Day 1 |
| Breakfast |
| ½ small banana |
|
1 fruit |
| 1 oz Cheerios® |
|
1 starch |
| 1 cup skim milk |
|
1 dairy |
| |
|
|
| Lunch |
|
|
| 1 cup grape tomatoes |
|
1 vegetable |
| 1 medium orange |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| 2 slices whole wheat bread |
|
2 starch |
| 1 Tbsp peanut butter |
|
½ oz protein |
| 1 Tbsp sugar free jelly |
|
free |
| |
|
|
| Dinner |
|
|
| 1 cup steamed broccoli |
|
2 vegetable |
| 1 cup mixed greens |
|
1 vegetable |
| 5 oz lean beef broiled |
|
5 oz protein |
| 3 oz baked potato |
|
1 starch |
| 1 Tbsp light margarine |
|
1 fat |
| 1 Tbsp light salad dressing |
|
1 fat |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1041 |
| Total Fat |
|
27.5 grams |
| Saturated Fat |
|
5.5 grams |
| Cholesterol |
|
95 mg |
| Total Protein |
|
71 grams |
| Total Carbohydrates |
|
141 grams |
| Dietary Fiber |
|
22 grams |
| Sodium |
|
1307 mg |
| |
|
|
| Day 2 |
|
|
| Breakfast |
|
|
| ¾ cup fresh blueberries |
|
1 fruit |
| ¼ cup low fat granola |
|
1 starch |
| 1 cup skim milk |
|
1 dairy |
| ½ whole wheat English muffin |
|
1 starch |
| ½ Tbsp light margarine |
|
1/2 fat |
| |
|
|
| Lunch |
|
|
| 1 cup dark green leafy lettuce |
|
1 vegetable |
| 1 Tbsp light dressing |
|
1 fat |
| ½ turkey and swiss sandwich |
|
|
| 1 slice whole wheat bread |
|
1 starch |
| 2 oz lean turkey breast |
|
2 oz protein |
| 8 oz light yogurt |
|
1/2 dairy |
| ½ oz low fat swiss cheese |
|
1 dairy |
| |
|
|
| Dinner |
|
|
| 1½ cup steamed broccoli, carrots cauliflower and pea pods |
|
3 vegetables |
| 1 cup cantaloupe |
|
1 fruit |
| 3 oz grilled salmon |
|
3 oz protein |
| 1/3 cup cooked cous cous |
|
1 starch |
| 1 whole wheat roll (1 oz) |
|
1 starch |
| 1 Tbsp light margarine |
|
1 fat |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1010 |
| Total Fat |
|
19 grams |
| Saturated Fat |
|
5 grams |
| Cholesterol |
|
89 mg |
| Total Protein |
|
73 grams |
| Total Carbohydrates |
|
141 grams |
| Dietary Fiber |
|
18 grams |
| Sodium |
|
2134 grams |
| |
|
|
| Day 3 |
|
|
| Breakfast |
|
|
| 1 cup grapes |
|
1 fruit |
| 1 cup light yogurt |
|
1 dairy |
| ½ whole wheat bagel (1 oz) |
|
1 starch |
| 1 Tbsp peanut butter |
|
1/2 oz protein |
| |
|
|
| Lunch |
|
|
| 2 cups mini carrots |
|
2 vegetable |
| 2 Tbsp light ranch dip |
|
1 fat |
| 1 medium kiwi |
|
1 fruit |
| 5 low fat Triscuits® |
|
1 starch |
| 1 cup bean soup |
|
1 starch, 1 oz protein |
| |
|
|
| Dinner |
|
|
| 1 cup steamed asparagus |
|
2 vegetable |
| Chicken quesadillas |
|
|
| 2 small flour tortillas |
|
2 starch |
| 3 oz shredded chicken |
|
3 oz protein |
| 1 oz low fat cheddar cheese |
|
1 dairy |
| ½ cup salsa |
|
1 vegetable |
| 1 Tbsp low fat sour cream |
|
1 fat |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1322 |
| Total Fat |
|
35 grams |
| Saturated Fat |
|
8 grams |
| Cholesterol |
|
100 mg |
| Total Protein |
|
71 grams |
| Total Carbohydrates |
|
190 grams |
| Dietary Fiber |
|
25 grams |
| Sodium |
|
3059 mg |
| |
|
|
| Day 4 |
|
|
| Breakfast |
|
|
| ½ cup raspberries |
|
1 fruit |
| 1 scrambled egg |
|
1 oz protein |
| ½ cup chopped onion, green pepper & tomato |
|
1 vegetable |
| 1 slice whole wheat toast |
|
1 starch |
| 1 Tbsp light margarine |
|
1 fat |
| |
|
|
| Lunch |
|
|
| 1 small apple |
|
1 fruit |
| 1 cup light yogurt |
|
1 dairy |
| Tuna veggie pocket |
|
|
| 1 small whole wheat pita |
|
2 starch |
| 3 oz tuna in water |
|
3 oz protein |
1 cup chopped veggies (onion, celery, broccoli slaw,
tomato) |
|
1 vegetable |
| 2 Tbsp light mayo |
|
1 fat |
| |
|
|
| Dinner |
|
|
| 1 cup steamed green beans |
|
2 vegetable |
| 3 oz Orange Roughy |
|
3 oz protein |
| 2/3 cup brown rice |
|
2 starch |
| 1 cup skim milk |
|
1 dairy |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1100 |
| Total Fat |
|
31 grams |
| Saturated Fat |
|
6.5 grams |
| Cholesterol |
|
275 mg |
| Total Protein |
|
75 grams |
| Total Carbohydrates |
|
140 grams |
| Dietary Fiber |
|
21 grams |
| Sodium |
|
1350 mg |
| |
|
|
| Day 5 |
|
|
| Breakfast |
|
|
| 2 Tbsp raisins |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| ½ cup cooked oatmeal |
|
1 starch |
| |
|
|
| Lunch |
|
|
| 2 cups green salad |
|
2 vegetable |
| 1 Tbsp fat free salad dressing |
|
free |
| Toasted cheese sandwich |
|
|
| 2 slices whole wheat bread |
|
2 starch |
| 1 oz low fat cheese |
|
1 dairy |
| 1 Tbsp light margarine |
|
1 fat |
| |
|
|
| Dinner |
|
|
| 1 cup steamed spinach |
|
2 vegetable |
| 1 small baked apple |
|
1 fruit |
| ½ cup baked acorn squash |
|
1 starch |
| ½ cup oven roasted potatoes |
|
1 starch |
| 3 oz pork tenderloin |
|
3 oz protein |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1078 |
| Total Fat |
|
25 grams |
| Saturated Fat |
|
6 grams |
| Cholesterol |
|
95 mg |
| Total Protein |
|
66 grams |
| Total Carbohydrates |
|
156 grams |
| Dietary Fiber |
|
28 grams |
| Sodium |
|
1479 mg |
| |
|
|
| Day 6 |
|
|
| Breakfast |
|
|
| ½ grapefruit |
|
1 fruit |
| ¾ cup bran flakes |
|
1 starch |
| 1 cup skim milk |
|
1 dairy |
| |
|
|
| Lunch |
|
|
| 1 cup vegetable soup |
|
1 vegetable |
| 1 medium pear |
|
1 fruit |
| 2 oz whole wheat bagel |
|
2 starch |
| 1 Tbsp low fat cream cheese |
|
1 fat |
| 2 oz smoked salmon |
|
2 oz protein |
| |
|
|
| Dinner |
|
|
| 1 cup steamed broccoli |
|
2 vegetable |
| 1 Tbsp light margarine |
|
1 fat |
| 1 cup mixed green salad |
|
1 vegetable |
| 1 Tbsp fat free dressing |
|
free |
| 2 inch square serving Lasagna |
|
|
| whole wheat noodles |
|
2 starch |
| 3 oz lean beef or turkey |
|
3 oz protein |
| ¼ cup fat free ricotta cheese |
|
1/2 dairy |
| ½ oz low fat Mozzarella |
|
1/2 dairy |
| tomato sauce |
|
1/2 vegetable |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1133 |
| Total Fat |
|
27 grams |
| Saturated Fat |
|
9 grams |
| Cholesterol |
|
56 mg |
| Total Protein |
|
60 grams |
| Total Carbohydrates |
|
178 grams |
| Dietary Fiber |
|
27 grams |
| Sodium |
|
3848 mg |
| |
|
|
| Day 7 |
|
|
| Breakfast |
|
|
| ½ small banana |
|
1 fruit |
| breakfast sandwich |
|
|
| 2 slice whole wheat toast |
|
2 starch |
| 1 hard cooked egg |
|
1 oz protein |
| 1 slice Canadian bacon |
|
1 oz protein |
| 1 Tbsp light margarine |
|
1 fat |
| |
|
|
| Lunch |
|
|
1 cup raw vegetables
(red and green peppers, carrots) |
|
1 vegetable |
| 1 Tbsp fat free dip |
|
free |
| ½ cup mixed fruit |
|
1 fruit |
| ½ cup low fat cottage cheese |
|
1 dairy |
| 5 low fat Triscuits® |
|
1 starch |
| |
|
|
| Dinner |
|
|
| 1 cup steamed carrots |
|
2 vegetable |
| 1 cup skim milk |
|
1 dairy |
| grilled swordfish |
|
|
| 3 oz grilled swordfish |
|
3 oz protein |
top with ½ cup chopped
cucumber and tomato |
|
1 vegetable |
1 cup boiled red-skin potatoes
with parsley |
|
2 starch |
| 1 Tbsp light margarine t |
|
1 fat |
| |
|
|
| Nutrition information |
|
|
| Total Calories |
|
1098 |
| Total Fat |
|
35 grams |
| Saturated Fat |
|
8 grams |
| Cholesterol |
|
260 mg |
| Total Protein |
|
68 grams |
| Total Carbohydrates |
|
134 grams |
| Dietary Fiber |
|
20 grams |
| Sodium |
|
2164 mg |
