Day 1 |
| Breakfast |
|
1 cup cubed cantaloupe
|
|
1 fruit
|
| 1 cup skim milk |
|
1 dairy |
| 1 2(oz) whole wheat English muffin |
|
2 starch |
| 1 Tbsp peanut butter |
|
1/2 oz protein |
| |
|
|
Lunch
|
| 1 cup vegetable soup |
|
1 vegetable |
| 1 cup raw carrots |
|
1 vegetable |
| 1 small pear |
|
1 fruit |
| 1 cup light yogurt |
|
1 dairy |
| 2 slices whole wheat bread |
|
2 starch |
| 2 oz low fat turkey breast |
|
2 oz protein |
| 1 Tbsp light mayonnaise |
|
1 fat |
| |
Dinner |
| ½ cup steamed brussel sprouts |
|
1 vegetable |
| ½ cup fresh fruit salad |
|
1 fruit |
| 1 cup romaine lettuce with chopped tomato and onion |
|
1 vegetable |
| 1 Tbsp light dressing |
|
1 fat |
| 1 cup skim milk |
|
1 dairy |
| 3 oz broiled salmon |
|
3 oz protein |
| 1 cup steamed corn |
|
2 starch |
| 1 Tbsp light margarine |
|
1 fat |
| |
Nutrition information |
|
|
| Total Calories |
|
1520 |
| Total Fat |
|
37 grams |
| Saturated Fat |
|
8 grams |
| Cholesterol |
|
103 mg |
| Total Protein |
|
85 grams |
| Total Carbohydrates |
|
226 grams |
| Dietary Fiber |
|
27 grams |
| Sodium |
|
3152 mg |
| |
|
|
| Day 2 |
| Breakfast |
| ½ grapefruit |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| 1 egg, scrambled |
|
1 0z protein |
| 2 slices whole wheat toast |
|
2 starch |
| 1 Tbsp light margarine |
|
1 fat |
| |
| Lunch |
| 1¼ cup strawberries |
|
1 fruit |
| 2 cups mixed greens salad |
|
2 vegetable |
| 2 Tbsp light dressing |
|
2 fat |
| 1 small baked potato |
|
1 starch |
| ½ cup low fat cottage cheese |
|
1 dairy |
| |
| Dinner |
|
|
| ½ cup spinach, ½ cup onions and mushrooms |
|
2 vegetable |
| sautéed in 1 tsp olive oil |
|
1 fat |
| 1 cup honeydew melon |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| 4 oz 90% lean ground beef, cooked and drained |
|
4 oz protein |
| 2/3 cup whole-wheat spaghetti noodles |
|
2 starch |
| ½ cup tomato sauce |
|
1/2 vegetable |
| 1 Tbsp Parmesan cheese |
|
extra |
| |
|
|
| Nutrition information |
| Total Calories |
|
1503 |
| Total Fat |
|
40 grams |
| Saturated Fat |
|
11 grams |
| Cholesterol |
|
311 mg |
| Total Protein |
|
93 grams |
| Total Carbohydrates |
|
209 grams |
| Dietary Fiber |
|
33 grams |
| Sodium |
|
1729 mg |
| |
| Day 3 |
| Breakfast |
| 1 orange |
|
1 fruit |
| 1 cup oatmeal |
|
2 starch |
| 1 cup skim milk |
|
1 dairy |
| |
| Lunch |
| 1 cup grapes |
|
1 fruit |
| ½ cup vegetable juice |
|
1 vegetable |
| 1 cup light yogurt |
|
1 dairy |
| 1 pita sandwich |
|
|
| 1 whole wheat pita pocket |
|
2 starch |
| 3 oz turkey breast |
|
3 oz protein |
| lettuce/tomato |
|
1/3 vegetable |
| 1 Tbsp light mayonnaise |
|
1 fat |
| |
| Dinner |
| 1 cup fresh fruit salad |
|
1 fruit |
| 1 cup broccoli-carrot mushroom mix |
|
2 vegetable |
| stir-fried with 1 tsp olive oil |
|
1 fat |
| 3 oz roasted chicken |
|
3 oz protein |
| 1 cup mixed green salad |
|
1 vegetable |
| 1 Tbsp light Italian dressing |
|
1 fat |
| ½ cup mashed potato |
|
1 starch |
| 1 Tbsp light margarine |
|
1 fat |
| 1 cup skim milk |
|
1 dairy |
| |
|
|
| Nutrition information |
| Total Calories |
|
1452 |
| Total Fat |
|
27 grams |
| Saturated Fat |
|
6 grams |
| Cholesterol |
|
124 mg |
| Total Protein |
|
90 grams |
| Total Carbohydrates |
|
232 grams |
| Dietary Fiber |
|
30 grams |
| Sodium |
|
3632 mg |
| |
| Day 4 |
| Breakfast |
| 1 banana |
|
2 fruit |
| 1 cup skim milk |
|
1 dairy |
| 1 cup shredded wheat |
|
1 starch |
| |
| Lunch |
| 1¼ cup strawberries |
|
1 fruit |
| 1 cup tossed salad |
|
1 vegetable |
| 1 Tbsp light Italian dressing |
|
1 fat |
| 1½ cup lentil soup |
|
3 0z protein, 3 starch |
| 1 cup light yogurt |
|
1 dairy |
| |
| Dinner |
| 1 cup steamed asparagus |
|
2 vegetable |
| 1 Tbsp light margarine |
|
1 fat |
| 1 cup fresh spinach salad |
|
1 vegetable |
| 1 Tbsp light dressing |
|
1 fat |
| 1 cup skim milk |
|
1 dairy |
| 3 oz Orange Roughy |
|
3 oz protein |
| 2/3 cup brown rice |
|
2 starch |
| |
| Nutrition information |
| Total Calories |
|
1489 |
| Total Fat |
|
26 grams |
| Saturated Fat |
|
3 grams |
| Cholesterol |
|
52 mg |
| Total Protein |
|
98 grams |
| Total Carbohydrates |
|
231 grams |
| Dietary Fiber |
|
44 grams |
| Sodium |
|
3022 mg |
| |
| Day 5 |
| Breakfast |
| 1 cup cubed cantaloupe |
|
1 fruit
|
| 1 cup light yogurt |
|
1 dairy |
| 2 oz cinnamon/raisin bagel |
|
2 starch |
| 1 Tbsp light cream cheese |
|
1 fat |
| |
| Lunch |
| 1 fresh peach |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| Soft tacos |
|
|
| 2 corn tortillas (6 inch) |
|
2 starch |
| 2 oz skinless, cooked chicken |
|
2 oz protein |
| ½ cup salsa |
|
1 vegetable |
| 1 Tbsp fat free sour cream |
|
free |
| shredded lettuce |
|
free |
| |
| Dinner |
| |
|
|
| ½ cup applesauce, unsweetened |
|
1 fruit |
| 1 small kiwi |
|
1 fruit |
| 1½ cups yellow squash and zucchini |
|
3 vegetable |
| 1 small baked sweet potato (3 oz) |
|
1 starch |
| 2 Tbsp light margarine |
|
2 fat |
| 4 oz pork tenderloin |
|
4 oz protein |
| 1 cup skim milk |
|
1 dairy |
| |
| Nutrition information |
| Total Calories |
|
1522 |
| Total Fat |
|
26 grams |
| Saturated Fat |
|
8 grams |
| Cholesterol |
|
173 |
| Total Protein |
|
100 grams |
| Total Carbohydrates |
|
231 grams |
| Dietary Fiber |
|
25 grams |
| Sodium |
|
1672 mg |
| |
| Day 6 |
| Breakfast |
|
|
| 1 banana |
|
2 fruit |
| ¾ cup bran flakes |
|
1 starch |
| 1 cup skim milk |
|
1 dairy |
| |
| Lunch |
| 1 small apple |
|
1 fruit |
| 1 cup tossed salad |
|
1 vegetable |
| 1 Tbsp light dressing |
|
1 fat |
| grilled chicken sandwich |
|
|
| 3 oz grilled chicken |
|
3 oz protein |
| 1 bun (2 oz) h |
|
2 starch |
| 1 Tbsp light mayonnaise |
|
1 fat |
| 1 cup light yogurt |
|
1 dairy |
| |
| Dinner |
| ¾ cup fresh pineapple |
|
1 fruit |
| 1 cup skim milk y |
|
1 dairy |
| Stir-fry |
|
|
| 1 cup mixed vegetables |
|
2 vegetable |
| ½ cup diced onions/mushrooms |
|
1 vegetable |
| 3 oz shrimp |
|
3 oz protein |
| 2 tsp peanut oil |
|
2 fat |
| 2/3 cup steamed brown rice |
|
2 starch |
| 1/8 cup stir-fry sauce |
|
extra |
| |
| Nutrition information |
| Total Calories |
|
1488 |
| Total Fat |
|
32 grams |
| Saturated Fat |
|
6 grams |
| Cholesterol |
|
249 mg |
| Total Protein |
|
88 grams |
| Total Carbohydrates |
|
225 grams |
| Dietary Fiber |
|
25 grams |
| Sodium |
|
2567 mg |
| |
| Day 7 |
| Breakfast |
| ½ grapefruit |
|
1 fruit |
| 1 cup skim milk |
|
1 dairy |
| 1 egg, scrambled |
|
1 oz protein |
| 1 slice wheat toast |
|
1 starch |
| 1 Tbsp light margarine |
|
1 fat |
| |
| Lunch |
| ½ cup cherries |
|
1 fruit |
| 1 cup green beans |
|
2 vegetable |
| 1 cup skim milk |
|
1 dairy |
| 1 Healthy Choice® frozen meal |
|
2 oz protein/2 starch |
| |
| Dinner |
| ¾ cup blueberries |
|
1 fruit |
| 2 cups mixed green salad |
|
2 vegetable |
| 2 Tbsp light dressing |
|
2 fat |
| ½ cup sugar snap peas |
|
1 vegetable |
| 1 cup skim milk |
|
1 dairy |
| 3 oz baked chicken |
|
3 oz protein |
| ½ cup roasted new potatoes |
|
1 starch |
| |
| Nutrition information |
| Total Calories |
|
1513 |
| Total Fat |
|
36 grams |
| Saturated Fat |
|
11 grams |
| Cholesterol |
|
376 grams |
| Total Protein |
|
89 grams |
| Total Carbohydrates |
|
215 grams |
| Dietary Fiber |
|
27 grams |
| Sodium |
|
2690 mg |
