Meals For Week 1
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MEAL PLAN FOR ALMA VELASQUEZ 12/6/2008
BREAKFAST Oatmeal with brown sugar and milk, Milk, nonfat, 1 cup Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked Brown Sugar, 3 tsp packed Banana, fresh, 0.5 medium (7" to 7-7/8" long) TOTAL C406 C75 F4 P17
Calories Carbs Fat 86 12 104 18 104 18 53 13 54 14
Protein 0 2 2 0 0
8 4 4 0 1
LUNCH Egg salad on toast Egg, fresh, 1 jumbo Egg, fresh, 1 jumbo Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 tbsp Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") TOTAL C400 C40 F19 P22
97 97 22 92 92
1 1 4 17 17
7 7 1 2 2
8 8 0 3 3
49 49
13 13
0 0
0 0
35 25 150 65 107 59 86
6 5 6 13 1 8 12
0 0 2 1 8 3 0
4 2 28 2 8 1 8
50 77
11 17
0 1
1 2
1553
220
38
95
SNACK Apples, fresh, 0.75 cup slices Apples, fresh, 0.75 cup slices TOTAL C98 C26 F0 F0
DINNER Lemon Chicken over rice, broccoli and cauliflower with cheese Broccoli, fresh, 4 spear (about 5" long) Cauliflower, raw, 1 cup Lemon Chicken, 1 serving Brown Rice, long grain, 0.3 cup Swiss Cheese, 1 oz Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) Milk, nonfat, 1 cup TOTAL C527 C51 F14 P53
SNACK Quaker Rice Cake apple cinnamon Strawberries, fresh, 1 cup, halves TOTAL C127 C28 F1 P3
DAILY TOTAL
DRINK LOTS OF WATER!!!!
12/7/2008
BREAKFAST Cheerios with milk, a banana and orange juice Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup Banana, fresh, 0.5 medium (7" to 7-7/8" long) Orange Juice, 4 fl oz TOTAL C356 C74 F2 P15
CALORIES CARBS FAT 86 12 108 24 108 24 54 14 55 13
0 1 1 0 0
PROTEIN 8 3 3 1 1
SNACK Cottage Cheese topped with Pinapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) TOTAL C136 C17 F1 P14
55 81
14 3
0 1
0 14
16 16 45 77 130 77
3 3 11 17 0 17
0 0 1 1 1 1
2 2 1 2 27 2
78 35
1 8
5 0
6 1
8 80 75 35 65
2 12 0 5 13
0 2 7.5 0 1
0.4 0 3 4 2
45 45 20
11 11 3
1 1 1
1 1 0
1394
221
25.5
84.4
LUNCH very berry chicken salad topped with lemon, and pretzels Romaine Lettuce (salad), 2 cup, shredded Romaine Lettuce (salad), 2 cup, shredded Raspberries, 0.75 cup Strawberries, fresh, 1 cup, halves Chicken Breast, sliced 0.5 breast, boneless,skinless Whole Wheat Hard Pretzels, 0.75 oz TOTAL C361 C51 F4 P36
SNACK Hard Boiled Egg, 1 large 14 baby carrots - raw TOTAL C113 C9 F5 P7
DINNER Quesidilla with cheese, tomatoes, rice and a yogart Tomatoe sliced (2 slices) 1 Mission whole wheat tortilla Monterey Jack cheese 3 slices **Yoplait Source..Aspartame Free Brown Rice, long grain, 0.3 cup TOTAL C263 C32 F10.5 P9.4
SNACK Rasberries topped with cool whip Raspberries, 0.75 cup Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2
DAILY TOTAL DRINK LOTS OF WATER!!!!
12/8/2008
BREAKFAST 2 waffles w/syrup, yogurt and orange juice Calories Carbs. Fat Orange Juice, 4 fl oz 55 13 Yogurt, Yoplait source 35 5 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) 71 14 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) 71 14 Pancake Syrup, 1 tbsp 59 15 TOTAL C291 C61 F2 P9
Protein 0 0 1 1 0
1 4 2 2 0
LUNCH 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice Quaker Rice Cake apple cinnamon TOTAL C350 C28 F15.5 P21
80 60 50 110 50
12 2 2 1 11
2 4.5 1 8 0
0 3 8 9 1
114
33
0
4
60 41 35 140 65 65 111 65
0 9 6 0 13 13 19 15
7 0 0 2 1 1 3 1
0 2 4 30 2 2 2 1
80
20
1
2
1417
217
33.5
79
SNACK Half oat bran bagel with .5 Tbsp. jam, and 1 medium banana
DINNER Shrimp, broccoli, and green beans sautéed in olive oil over rice, vanilla pudding, and strawberries Olive Oil, 0.5 tbsp Green Beans (snap), 24 beans (4" long) Broccoli, fresh, 4 spear (about 5" long) Shrimp, cooked, 5 oz Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Vanilla Pudding, ready to eat, 3 oz Strawberries, fresh, 12 large (1-3/8" dia) TOTAL C582 C75 F15 P43
SNACK 1 Whole foods fig bar
DAILY TOTAL DRINK LOTS OF WATER
12/9/2008
BREAKFAST Shredded wheat with, milk and raisins Milk, nonfat, 1 cup Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) Raisins, 1.5 miniature box (.5 oz) Total C349 C77 F0 P15
Calories Carbs Fat 86 12 100 24 100 24 63 17
Protein 0 0 0 0
8 3 3 1
LUNCH Peanut butter and jam sandwich with carrots Baby Carrots, raw, 5 medium Peanut Butter, smooth style, 1 tbsp Jams, preserves, jelly, 0.5 tbsp Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") TOTAL C254 C42 F8 P4
19 95 28 56 56
4 3 7 14 14
0 8 0 0 0
0 4 0 0 0
55 55
14 14
0 0
0 0
87 130 13 103 21
0 20 3 17 4
4 5 0 1 1
12 4 1 4 0
195 80
42 20
0 1
8 2
1342
253
20
50
SNACK Pineapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) TOTAL C110 C210 F16 P46
DINNER Flank Steak Red potatoes, cauliflower, cajun zucchini Flank Steak, 2 oz Garlic Roasted Red Potatoes, 1 serving Cauliflower, raw, 0.5 cup Cajun Zucchini, 1 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C462 C48 F16 P33
SNACK smoothie, 1 serving 1 Whole foods fig bar
DAILY TOTAL DRINK LOTS OF WATER
12/10/2008
BEAKFAST Cream of wheat with milk, apple slices and orange juice Orange Juice, 4 fl oz Milk, nonfat, 1 cup Cream of Wheat Cereal (Without Salt), 0.75 cup Cream of Wheat Cereal (Without Salt), 0.75 cup Apples, fresh, 0.75 cup slices TOTAL C422 C86 F0 P15
CALORIES CARBS 55 13 86 12 116 24 116 24 49 13
FAT 0 0 0 0 0
PROTEIN 1 8 3 3 0
LUNCH Tuna with lettuce and mayonnaise on whole wheat, and cantaloupe Cantaloupe, 2 wedge, large (1/8 of large melon) Lettuce, leaf salad, 2 cup, shredded Tuna, Canned in Water, 0.5 can Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp TOTAL C421 C56 F11 P30
71 20 96 92 92 50
17 4 0 17 17 1
1 0 1 2 2 5
2 1 21 3 3 0
17.5 77
4 17
0 1
0.5 2
87 65 65 28 21
0 13 13 3 4
4 1 1 1 1
12 2 2 2 0
69 53 53
17.6 13 13
0.2 0 0
1.3 0 0
1378.5
239.6
20.2
66.8
SNACK 7 baby carrots - raw Whole Wheat Hard Pretzels, 0.75 oz TOTAL C94.5 C21 F1 P2.5
DINNER Flank Steak w/taryaki over rice, broccoli, mushrooms and Flank Steak, 2 oz Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C266 C33 F8 P18
SNACK Navel Orange Grapes, 15 grapes, seedless Grapes, 15 grapes, seedless
DAILY TOTAL DRINK LOTS OF WATER!!!
BREAKFAST Oatmeal with brown sugar and milk, Milk, nonfat, 1 cup Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked Brown Sugar, 3 tsp packed Banana, fresh, 0.5 medium (7" to 7-7/8" long) TOTAL C406 C75 F4 P17
Calories Carbs Fat 86 12 104 18 104 18 53 13 54 14
Protein 0 2 2 0 0
8 4 4 0 1
LUNCH Egg salad on toast Egg, fresh, 1 jumbo Egg, fresh, 1 jumbo Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 tbsp Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") TOTAL C400 C40 F19 P22
97 97 22 92 92
1 1 4 17 17
7 7 1 2 2
8 8 0 3 3
49 49
13 13
0 0
0 0
35 25 150 65 107 59 86
6 5 6 13 1 8 12
0 0 2 1 8 3 0
4 2 28 2 8 1 8
50 77
11 17
0 1
1 2
1553
220
38
95
SNACK Apples, fresh, 0.75 cup slices Apples, fresh, 0.75 cup slices TOTAL C98 C26 F0 F0
DINNER Lemon Chicken over rice, broccoli and cauliflower with cheese Broccoli, fresh, 4 spear (about 5" long) Cauliflower, raw, 1 cup Lemon Chicken, 1 serving Brown Rice, long grain, 0.3 cup Swiss Cheese, 1 oz Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) Milk, nonfat, 1 cup TOTAL C527 C51 F14 P53
SNACK Quaker Rice Cake apple cinnamon Strawberries, fresh, 1 cup, halves TOTAL C127 C28 F1 P3
DAILY TOTAL
DRINK LOTS OF WATER!!!!
12/7/2008
BREAKFAST Cheerios with milk, a banana and orange juice Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup Banana, fresh, 0.5 medium (7" to 7-7/8" long) Orange Juice, 4 fl oz TOTAL C356 C74 F2 P15
CALORIES CARBS FAT 86 12 108 24 108 24 54 14 55 13
0 1 1 0 0
PROTEIN 8 3 3 1 1
SNACK Cottage Cheese topped with Pinapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) TOTAL C136 C17 F1 P14
55 81
14 3
0 1
0 14
16 16 45 77 130 77
3 3 11 17 0 17
0 0 1 1 1 1
2 2 1 2 27 2
78 35
1 8
5 0
6 1
8 80 75 35 65
2 12 0 5 13
0 2 7.5 0 1
0.4 0 3 4 2
45 45 20
11 11 3
1 1 1
1 1 0
1394
221
25.5
84.4
LUNCH very berry chicken salad topped with lemon, and pretzels Romaine Lettuce (salad), 2 cup, shredded Romaine Lettuce (salad), 2 cup, shredded Raspberries, 0.75 cup Strawberries, fresh, 1 cup, halves Chicken Breast, sliced 0.5 breast, boneless,skinless Whole Wheat Hard Pretzels, 0.75 oz TOTAL C361 C51 F4 P36
SNACK Hard Boiled Egg, 1 large 14 baby carrots - raw TOTAL C113 C9 F5 P7
DINNER Quesidilla with cheese, tomatoes, rice and a yogart Tomatoe sliced (2 slices) 1 Mission whole wheat tortilla Monterey Jack cheese 3 slices **Yoplait Source..Aspartame Free Brown Rice, long grain, 0.3 cup TOTAL C263 C32 F10.5 P9.4
SNACK Rasberries topped with cool whip Raspberries, 0.75 cup Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2
DAILY TOTAL DRINK LOTS OF WATER!!!!
12/8/2008
BREAKFAST 2 waffles w/syrup, yogurt and orange juice Calories Carbs. Fat Orange Juice, 4 fl oz 55 13 Yogurt, Yoplait source 35 5 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) 71 14 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) 71 14 Pancake Syrup, 1 tbsp 59 15 TOTAL C291 C61 F2 P9
Protein 0 0 1 1 0
1 4 2 2 0
LUNCH 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice Quaker Rice Cake apple cinnamon TOTAL C350 C28 F15.5 P21
80 60 50 110 50
12 2 2 1 11
2 4.5 1 8 0
0 3 8 9 1
114
33
0
4
60 41 35 140 65 65 111 65
0 9 6 0 13 13 19 15
7 0 0 2 1 1 3 1
0 2 4 30 2 2 2 1
80
20
1
2
1417
217
33.5
79
SNACK Half oat bran bagel with .5 Tbsp. jam, and 1 medium banana
DINNER Shrimp, broccoli, and green beans sautéed in olive oil over rice, vanilla pudding, and strawberries Olive Oil, 0.5 tbsp Green Beans (snap), 24 beans (4" long) Broccoli, fresh, 4 spear (about 5" long) Shrimp, cooked, 5 oz Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Vanilla Pudding, ready to eat, 3 oz Strawberries, fresh, 12 large (1-3/8" dia) TOTAL C582 C75 F15 P43
SNACK 1 Whole foods fig bar
DAILY TOTAL DRINK LOTS OF WATER
12/9/2008
BREAKFAST Shredded wheat with, milk and raisins Milk, nonfat, 1 cup Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) Raisins, 1.5 miniature box (.5 oz) Total C349 C77 F0 P15
Calories Carbs Fat 86 12 100 24 100 24 63 17
Protein 0 0 0 0
8 3 3 1
LUNCH Peanut butter and jam sandwich with carrots Baby Carrots, raw, 5 medium Peanut Butter, smooth style, 1 tbsp Jams, preserves, jelly, 0.5 tbsp Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") TOTAL C254 C42 F8 P4
19 95 28 56 56
4 3 7 14 14
0 8 0 0 0
0 4 0 0 0
55 55
14 14
0 0
0 0
87 130 13 103 21
0 20 3 17 4
4 5 0 1 1
12 4 1 4 0
195 80
42 20
0 1
8 2
1342
253
20
50
SNACK Pineapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) TOTAL C110 C210 F16 P46
DINNER Flank Steak Red potatoes, cauliflower, cajun zucchini Flank Steak, 2 oz Garlic Roasted Red Potatoes, 1 serving Cauliflower, raw, 0.5 cup Cajun Zucchini, 1 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C462 C48 F16 P33
SNACK smoothie, 1 serving 1 Whole foods fig bar
DAILY TOTAL DRINK LOTS OF WATER
12/10/2008
BEAKFAST Cream of wheat with milk, apple slices and orange juice Orange Juice, 4 fl oz Milk, nonfat, 1 cup Cream of Wheat Cereal (Without Salt), 0.75 cup Cream of Wheat Cereal (Without Salt), 0.75 cup Apples, fresh, 0.75 cup slices TOTAL C422 C86 F0 P15
CALORIES CARBS 55 13 86 12 116 24 116 24 49 13
FAT 0 0 0 0 0
PROTEIN 1 8 3 3 0
LUNCH Tuna with lettuce and mayonnaise on whole wheat, and cantaloupe Cantaloupe, 2 wedge, large (1/8 of large melon) Lettuce, leaf salad, 2 cup, shredded Tuna, Canned in Water, 0.5 can Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp TOTAL C421 C56 F11 P30
71 20 96 92 92 50
17 4 0 17 17 1
1 0 1 2 2 5
2 1 21 3 3 0
17.5 77
4 17
0 1
0.5 2
87 65 65 28 21
0 13 13 3 4
4 1 1 1 1
12 2 2 2 0
69 53 53
17.6 13 13
0.2 0 0
1.3 0 0
1378.5
239.6
20.2
66.8
SNACK 7 baby carrots - raw Whole Wheat Hard Pretzels, 0.75 oz TOTAL C94.5 C21 F1 P2.5
DINNER Flank Steak w/taryaki over rice, broccoli, mushrooms and Flank Steak, 2 oz Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C266 C33 F8 P18
SNACK Navel Orange Grapes, 15 grapes, seedless Grapes, 15 grapes, seedless
DAILY TOTAL DRINK LOTS OF WATER!!!
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