Breakfast

2 starch

1 milk

2 meat/protein

1 fat

1 (2 oz) bagel

1 tbsp LF cream cheese

2 hard boiled eggs

1 cup SF hot chocolate made with 1% milk

1.5 cup unsweetned cereal

2 scrambled eggs

1 tsp oil

1 cup 1% milk

1 English Muffin

2 oz American cheese

1 cup 1% milk

1 tbsp LF margarine

1 cup grits

2 oz cheese

1 cup 1% milk

2 slices rye toast

2 poached eggs

1 tbsp LF margarine

1 cup 1% milk

2 waffles (4.5")

2 tbsp peanut butter

1 oz ham slice

2 tsp fruit spread

3/4 cup light yogurt

Morning Snack

1 starch

1 protein

1 fruit

2 rice cakes

2 tbsp peanut butter

1/2 cup orange juice

6 crackers

1 string cheese

1/2 grapefruit

1/2 pita bread

1 oz turkey

lettuce and tomato

1 small apple

1/2 (1 oz) bagel

1/4 cup egg salad

1/2 large pear

1/2 English Muffin

1/4 cup tuna salad

1/3 cup grape juice

1 har boiled egg

1 mini muffin

1/2 cup orange juice

Lunch

2 starch

1 fruit

1 milk

2 vegetable

3 meat/protein

1 fat

1.5 cup bean soup

2 oz shredded cheese

carrots and celery

4 oz V8

1 1/4 cup watermelon

2 small slcies meat vegetable and cheese pizza

2 cups tossed salad

1 tbsp Itlalian dressing

1 cup 1% milk

17 small grapes

3 oz hamburger on bun

1 tbsp LF mayo

lettuce, onion, tomato

2 plums

6 oz light yogurt

8 oz v* juice

1 onion bun

3 oz ham

lettuce onion and tomato

1 tbsp LF mayo

8 oz tomato juice

1 small orange

3/4 cup light yogurt

Chef salad:

• 2 oz turkey
• 1 oz swiss cheese
• 2 cup tossed greens
• 2 tbsp LF dressing

1 cup chicken noodle soup

2 crisp bread sticks

1 cup melon 1 cup

1% milk

• 2 oz ground turkey, cooked
• 1 oz grated cheese
• 2 cup tossed salad greens
• 2 tbsp LF french dressing
• 3/4 oz baked tortilla chips

1/2 mango

1 cup 1% milk

Afternoon Snack

2 starch

2 protein

1 fruit

3 cups popcorn

3/4 oz pretzels

20 cashew nuts

2 tbsp raisins

1 cup SF chocolate pudding

30 peanuts

1/2 banana

1 cup vegetable soup

6 crackers

2 oz grated cheese

1 kiwi

1/2 pita bread cut into wedges

1/3 cup hummus

2 striong cheese

1/2 cup apple juice

1/2 cup cottage cheese

3/4 cup blueberries

8 melba toasts

Dinner

3 starch

1 fruit

2 vegetable

3 meat/protein

2 fat

3 oz chicken breast

1 cup rice

1 cup stir fried vegetables (broccoli, carrots, p[eppers, onions)

2 tsp peanut oil

3/4 cup mandarin oranges

3 oz sirloin steak

1 medium baked potato

1 tbsp LF margarine

1 cup broccoli

1 small dinner roll

1/2 cup pineapple (light syrup)

3 oz sirloin steak

1 cup mashed potato

1/2 cup peas

1/2 cup summer squash

tossed salad with 1 tbsp salad dressing

1 1/4 cup fresh strawberries

3 oz pork

1/2 cup lentils

2/3 cup rice

1/2 green beans

tossed salad

1 tbsp salad dressing

1 small banana

3 oz baked fish with lemon

1 sweet potato

1 cup stewed tomato

1 dinner roll

2 tbsp LF margarine

1/2 cup pineapple juice

1 cup tomato/meat sauce

1.5 cups cooked pasta

2 tbsp grated parmesan

1/2 cup green beans

1 tsp olive pil

1 cup low calorie cranberry juice

Evening Snack

1 starch

1 protein

1 milk

1/4 cup cottage cheese

1/2 cup peaches

1 cup 1% milk

1 cup light yogurt

1 slice toast

1 oz cheese

1/2 cup SF ice cream

10 chopped almonds

1 cup 1% milk

1/2 small bagel

2 tbsp peanut butter

2 tsp LS fruit spread

1 cup 1% milk

Tex-Mex wrap:

• 1/2 tortilla
• 1/4 cup black beans
• 1 oz shredded cheese
• 1/2 cup diced tomato

1 cup 1% milk

Pizza muffin:

• 1/2 Englsih muffin
• 1 oz shredded mozzarella cheese
• 1/4 diced tomato

1 cup 1% milk