Meals For Week 2
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12/10/2008
BREAKFAST slices of whole wheat toast with jam, yogurt and a banana Yogurt, Yoplait Light, Strawberry, 6 oz Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") Jams, preserves, jelly, 1 tbsp Banana, fresh, 0.5 medium (7" to 7-7/8" long) TOTAL C244 C56 F2 P4
Calories Carbs.
Fat
Protein
42 92 56 54
11 17 14 14
0 2 0 0
0 3 0 1
19 95 73 73 63
4 3 15 15 10
0 8 0 0 2
0 4 3 3 1
49 63
13 10
0 2
0 1
130 150 13 103 59 59
20 6 3 17 8 8
5 2 0 1 3 3
4 28 1 4 1 1
45 20
11 3
1 1
1 0
1258
202
30
56
LUNCH Bagel with peanut butter, carrots, Baby Carrots, raw, 5 medium Peanut Butter, smooth style, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) Bagels, oat bran, 0.5 bagel (3" dia) Whole-Wheat Crackers, 0.5 oz TOTAL C323 C47 F10 P11
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2
P1
DINNER Lemon chicken, Red potatoes, cauliflower, cajun zucchini ,milk and a cookie Garlic Roasted Red Potatoes, 1 serving Lemon Chicken, 1 serving Cauliflower, raw, 0.5 cup Cajun Zucchini, 1 serving Milk, nonfat, 1 cup Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) TOTAL C364 C56 F12 P11
SNACK Rasberries topped with cool whip Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2 DAILY TOTAL
12/11/2008
BREAKFAST 2 waffles w/syrup, yogurt and orange juice Orange Juice, 4 fl oz Yogurt, Yoplait source Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Pancake Syrup, 1 tbsp TOTAL C291 C61 F2 P9
Calories Carbs. Fat 55 13 35 5 71 14 71 14 59 15
Protein 0 0 1 1 0
1 4 2 2 0
LUNCH Tuna with lettuce and mayonnaise 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, 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") Kraft Mayo Light Mayonnaise, 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
49 63
13 10
0 2
0 1
62 37 37 111 124 54 171
16 7 7 19 26 0 1
1 0 0 3 0 6 5
0 4 4 2 5 0 28
77 54
17 14
1 0
2 1
1551
247
31
86
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2
P1
DINNER Grilled Pork Tenderloin with pineapple over rice, asparagus with butter, and pudding Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) Vanilla Pudding, ready to eat, 3 oz Wild Rice, 0.75 cup Butter, unsalted, 1.5 pat (1" sq, 1/3" high) Southwestern Grilled Pork Tenderloin
SNACK Strawberries and a banana Strawberries, fresh, 1 cup, halves Banana, fresh, 0.5 medium (7" to 7-7/8" long) DAILY TOTAL
12/12/2008
BREAKFAST Oatmeal with brown sugar and milk, Milk, nonfat, 1 cup 86 12 0 8 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 52 13 0 0 TOTAL C352 C61 F4 P16
Calories Carbs Fat 86 12 104 18 104 18 58 13
Protein 0 2 2 0
8 4 4 0
LUNCH Egg salad on toast and celery Celery, raw, 2 stalk, large (11"-12" long) Egg, fresh, 1 jumbo Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 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 C323 C44 F12 P15
20 97 22 92 92
5 1 4 17 17
0 7 1 2 2
1 8 0 3 3
17.5 77
4 17
0 1
0.5 2
87 87 65 65 28 21 21
0 0 13 13 3 4 4
4 4 1 1 1 1 1
12 12 2 2 2 0 0
54 71 22
14 9 5
0 4 0
1 1 1
1290.5
191
34
66.5
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 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 serv Nestle Chef Mate Teriyaki Sauce, 1 tbsp Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C374 C37 F13 P30
SNACK Chips and salsa; half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Tortilla Chips, 0.5 oz Salsa, 5 tbsp TOTAL C147 C28 F4 P3 DAILY TOTAL
12/13/2008
BREAKFAST Cheerios with milk, Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup TOTAL C302 C60 F2 P14
CALORIES CARBS FAT 86 12 108 24 108 24
0 1 1
PROTEIN 8 3 3
LUNCH Grilled chicken salad with grapes, and crackers Grapes, 18 grape, seedless Romaine Lettuce (salad), 2 cup, shredded Chicken Breast, sliced 0.5 breast, boneless,skinless Whole-Wheat Crackers, 0.75 oz Kraft Light Done Right Italian Salad Dressing, 2 tbsp Croutons, seasoned, 0.5 cup
64 16 130 94 53 93
16 3 0 15 2 13
1 0 1 4 4 4
1 2 27 2 0 2
80
20
1
2
27 104 71 115 150
6 22 10 20 0
0 0 3 0 7
1 4 2 3 22
120 69
4.5 17.6
10 0.2
4.5 1.3
1488
209.1
37.2
87.8
SNACK 1 Whole foods fig bar
DINNER Spaghetti with turkey and marinara,lentils, andcorn Yellow Sweet Corn, Canned, 0.2 cup Whole Wheat Spaghetti, cooked (pasta), 0.6 cup Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup Lentils, 0.5 cup Foster Farms lean ground turkey 4oz.
SNACK 18 Unsalted almonds Navel Orange DAILY TOTAL
12/14/2008
BREAKFAST Cottage Cheese topped with Pinapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) TOTAL C272 C34 F2 P28
CALORIESCARBS FAT 55 14 55 14 81 3 81 3
0 0 1 1
PROTEIN 0 0 14 14
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
120 46
4.5 11
10 1
4.5 1
8 80 75 35 65
2 12 0 5 13
0 2 7.5 0 1
0.4 0 3 4 2
50 78
11 1
0 5
1 6
1179
121.5
44
70.9
SNACK 18 Unsalted almonds Strawberries, fresh, 1 cup, halves
DINNER Quesidilla with cheese, tomatoes, rice andyogurt 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 Quaker Rice Cake apple cinnamon Hard Boiled Egg, 1 large
DAILY TOTAL
BREAKFAST slices of whole wheat toast with jam, yogurt and a banana Yogurt, Yoplait Light, Strawberry, 6 oz Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") Jams, preserves, jelly, 1 tbsp Banana, fresh, 0.5 medium (7" to 7-7/8" long) TOTAL C244 C56 F2 P4
Calories Carbs.
Fat
Protein
42 92 56 54
11 17 14 14
0 2 0 0
0 3 0 1
19 95 73 73 63
4 3 15 15 10
0 8 0 0 2
0 4 3 3 1
49 63
13 10
0 2
0 1
130 150 13 103 59 59
20 6 3 17 8 8
5 2 0 1 3 3
4 28 1 4 1 1
45 20
11 3
1 1
1 0
1258
202
30
56
LUNCH Bagel with peanut butter, carrots, Baby Carrots, raw, 5 medium Peanut Butter, smooth style, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) Bagels, oat bran, 0.5 bagel (3" dia) Whole-Wheat Crackers, 0.5 oz TOTAL C323 C47 F10 P11
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2
P1
DINNER Lemon chicken, Red potatoes, cauliflower, cajun zucchini ,milk and a cookie Garlic Roasted Red Potatoes, 1 serving Lemon Chicken, 1 serving Cauliflower, raw, 0.5 cup Cajun Zucchini, 1 serving Milk, nonfat, 1 cup Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) TOTAL C364 C56 F12 P11
SNACK Rasberries topped with cool whip Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2 DAILY TOTAL
12/11/2008
BREAKFAST 2 waffles w/syrup, yogurt and orange juice Orange Juice, 4 fl oz Yogurt, Yoplait source Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Pancake Syrup, 1 tbsp TOTAL C291 C61 F2 P9
Calories Carbs. Fat 55 13 35 5 71 14 71 14 59 15
Protein 0 0 1 1 0
1 4 2 2 0
LUNCH Tuna with lettuce and mayonnaise 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, 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") Kraft Mayo Light Mayonnaise, 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
49 63
13 10
0 2
0 1
62 37 37 111 124 54 171
16 7 7 19 26 0 1
1 0 0 3 0 6 5
0 4 4 2 5 0 28
77 54
17 14
1 0
2 1
1551
247
31
86
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2
P1
DINNER Grilled Pork Tenderloin with pineapple over rice, asparagus with butter, and pudding Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) Vanilla Pudding, ready to eat, 3 oz Wild Rice, 0.75 cup Butter, unsalted, 1.5 pat (1" sq, 1/3" high) Southwestern Grilled Pork Tenderloin
SNACK Strawberries and a banana Strawberries, fresh, 1 cup, halves Banana, fresh, 0.5 medium (7" to 7-7/8" long) DAILY TOTAL
12/12/2008
BREAKFAST Oatmeal with brown sugar and milk, Milk, nonfat, 1 cup 86 12 0 8 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 52 13 0 0 TOTAL C352 C61 F4 P16
Calories Carbs Fat 86 12 104 18 104 18 58 13
Protein 0 2 2 0
8 4 4 0
LUNCH Egg salad on toast and celery Celery, raw, 2 stalk, large (11"-12" long) Egg, fresh, 1 jumbo Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 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 C323 C44 F12 P15
20 97 22 92 92
5 1 4 17 17
0 7 1 2 2
1 8 0 3 3
17.5 77
4 17
0 1
0.5 2
87 87 65 65 28 21 21
0 0 13 13 3 4 4
4 4 1 1 1 1 1
12 12 2 2 2 0 0
54 71 22
14 9 5
0 4 0
1 1 1
1290.5
191
34
66.5
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 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 serv Nestle Chef Mate Teriyaki Sauce, 1 tbsp Nestle Chef Mate Teriyaki Sauce, 1 tbsp TOTAL C374 C37 F13 P30
SNACK Chips and salsa; half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Tortilla Chips, 0.5 oz Salsa, 5 tbsp TOTAL C147 C28 F4 P3 DAILY TOTAL
12/13/2008
BREAKFAST Cheerios with milk, Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup TOTAL C302 C60 F2 P14
CALORIES CARBS FAT 86 12 108 24 108 24
0 1 1
PROTEIN 8 3 3
LUNCH Grilled chicken salad with grapes, and crackers Grapes, 18 grape, seedless Romaine Lettuce (salad), 2 cup, shredded Chicken Breast, sliced 0.5 breast, boneless,skinless Whole-Wheat Crackers, 0.75 oz Kraft Light Done Right Italian Salad Dressing, 2 tbsp Croutons, seasoned, 0.5 cup
64 16 130 94 53 93
16 3 0 15 2 13
1 0 1 4 4 4
1 2 27 2 0 2
80
20
1
2
27 104 71 115 150
6 22 10 20 0
0 0 3 0 7
1 4 2 3 22
120 69
4.5 17.6
10 0.2
4.5 1.3
1488
209.1
37.2
87.8
SNACK 1 Whole foods fig bar
DINNER Spaghetti with turkey and marinara,lentils, andcorn Yellow Sweet Corn, Canned, 0.2 cup Whole Wheat Spaghetti, cooked (pasta), 0.6 cup Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup Lentils, 0.5 cup Foster Farms lean ground turkey 4oz.
SNACK 18 Unsalted almonds Navel Orange DAILY TOTAL
12/14/2008
BREAKFAST Cottage Cheese topped with Pinapple Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) TOTAL C272 C34 F2 P28
CALORIESCARBS FAT 55 14 55 14 81 3 81 3
0 0 1 1
PROTEIN 0 0 14 14
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
120 46
4.5 11
10 1
4.5 1
8 80 75 35 65
2 12 0 5 13
0 2 7.5 0 1
0.4 0 3 4 2
50 78
11 1
0 5
1 6
1179
121.5
44
70.9
SNACK 18 Unsalted almonds Strawberries, fresh, 1 cup, halves
DINNER Quesidilla with cheese, tomatoes, rice andyogurt 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 Quaker Rice Cake apple cinnamon Hard Boiled Egg, 1 large
DAILY TOTAL
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