Meals For Week 4
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BREAKFAST 2 waffles w/syrup, yogurt and orange juice Orange Juice, 4 fl oz Yogurt, Yoplait source Banana, fresh, 0.5 medium (7" to 7-7/8" long) Banana, fresh, 0.5 medium (7" to 7-7/8" long) Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, Pancake Syrup, 1 tbsp TOTAL C399 C89 F2 P11
Calories Carbs. Fat 55 13 35 5 54 14 54 14 71 14 71 14 59 15
Protein 0 0 0 0 1 1 0
1 4 1 1 2 2 0
SNACK Half of a bagel with peanut butter Peanut Butter, smooth style, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) 7 baby carrots - raw TOTAL C185.5 C22 F8 P7.5
95 73 17.5
3 15 4
8 0 0
4 3 0.5
20 96 92 92 50 16 26 17
4 0 17 17 1 3 1 4
0 1 2 2 5 0 2 0
1 21 3 3 0 2 0 1
49 63 63
13 10 10
0 2 2
0 1 1
LUNCH Tuna sandwich with mayo and a Salad topped with tomatoes, and Italian dressing 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 Romaine Lettuce (salad), 2 cup, shredded Kraft Light Done Right Italian Salad Dressing, 1 tbsp
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) TOTAL C409 C47 F12
P31
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz Whole-Wheat Crackers, 0.5 oz TOTAL C175 C33 F4
P2
DINNER Turkey burger withBroccoli and mushrooms over rice and juice foster farms Lean ground turkey Sara Lee Whole wheat hamburger buns Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp Orange Juice, 4 fl oz TOTAL C552 C71 F18 P35
130 110 50 65 65 28 28 21 55
0 21 1 13 13 3 3 4 13
7 1 5 1 1 1 1 1 0
22 4 0 2 2 2 2 0 1
54 71 71 22
14 9 9 5
0 4 4 0
1 1 1 1
1938.5
299
52
90.5
SNACK Chips and salsa; half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Tortilla Chips, 0.5 oz Tortilla Chips, 0.5 oz Salsa, 5 tbsp TOTAL C218 C37 F8 P4
DAILY TOTAL
BREAKFAST Cheerios with milk, half bagel with jam, apple juice Apple juice, unsweetened, 3 fl oz Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup Jams, preserves, jelly, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) TOTAL C475 C100 F2 P17
CALORIES CARBS FAT 44 11 86 12 108 24 108 24 56 14 73 15
0 0 1 1 0 0
PROTEIN 0 8 3 3 0 3
SNACK Nutri grain cereal bar Grapes, 15 grapes, seedless
140 53
26 13
3 0
1 0
168
23
6.5
10
90 69 120
23 17.6 4.5
0.3 0.2 10
0.4 1.3 4.5
17.5 77
4 17
0 1
0.5 2
35 25 150 65 65 107 59 86
6 5 6 13 13 1 8 12
0 0 2 1 1 8 3 0
4 2 28 2 2 8 1 8
LUNCH Turkey sandwich, apple, orange and almonds Oven roasted Turkey breast sandwich on wheat, lettuce, tomato and light maynnaise medium apple Navel Orange 18 Unsalted almonds TOTAL C447 C68.1 F17 P16.2
SNACK 7 baby carrots - raw Whole Wheat Hard Pretzels, 0.75 oz TOTAL C94.5 C21 F1 P2.5
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 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 C592 C64 F15 P55
SNACK
Rasberries topped with cool whip Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2 DAILY TOTAL
45 20
11 3
1 1
1 0
1866.5
306.1
40
92.7
MERRY CHRISTMAS
RESUME ON FRIDAY
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
46 77
11 17
1 1
1 2
80 60 50 110
12 2 2 1
2 4.5 1 8
0 3 8 9
80 60 50 110
12 2 2 1
2 4.5 1 8
0 3 8 9
54 50
14 11
0 0
1 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
SNACK Pretzels, and strawberries Strawberries, fresh, 1 cup, halves Whole Wheat Hard Pretzels, 0.75 oz TOTAL C123 C28 F2 P3
LUNCH 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice TOTAL C600 C34 F31 P40
SNACK Rice cake and half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Quaker Rice Cake apple cinnamon TOTAL C104 C25 F0 P2
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 Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2 DAILY TOTAL
49 63
13 10
0 2
0 1
1697
228
51
89
P1
BREAKFAST Oatmeal with brown sugar and milk, apple juice Apple juice, unsweetened, 3 fl oz 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 C396 C72 F4 P16
Calories Carbs Fat 44 11 86 12 104 18 104 18 58 13
Protein 0 0 2 2 0
0 8 4 4 0
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
19 95 73 73 63 53
4 3 15 15 10 13
0 8 0 0 2 0
0 4 3 3 1 0
54 77
14 17
0 1
1 2
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
LUNCH Bagel with peanut butter, carrots, crackers and grapes 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 Grapes, 15 grapes, seedless TOTAL C376 C60 F10 P11
SNACK Whole wheat pretzels and half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Whole Wheat Hard Pretzels, 0.75 oz TOTAL C131 C31 F1 P3
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
1 Whole foods fig bar 1 Whole foods fig bar
DAILY TOTAL
80 80
20 20
1 1
2 2
1795
296
33
91
Calories Carbs. Fat 55 13 35 5 54 14 54 14 71 14 71 14 59 15
Protein 0 0 0 0 1 1 0
1 4 1 1 2 2 0
SNACK Half of a bagel with peanut butter Peanut Butter, smooth style, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) 7 baby carrots - raw TOTAL C185.5 C22 F8 P7.5
95 73 17.5
3 15 4
8 0 0
4 3 0.5
20 96 92 92 50 16 26 17
4 0 17 17 1 3 1 4
0 1 2 2 5 0 2 0
1 21 3 3 0 2 0 1
49 63 63
13 10 10
0 2 2
0 1 1
LUNCH Tuna sandwich with mayo and a Salad topped with tomatoes, and Italian dressing 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 Romaine Lettuce (salad), 2 cup, shredded Kraft Light Done Right Italian Salad Dressing, 1 tbsp
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) TOTAL C409 C47 F12
P31
SNACK Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz Whole-Wheat Crackers, 0.5 oz TOTAL C175 C33 F4
P2
DINNER Turkey burger withBroccoli and mushrooms over rice and juice foster farms Lean ground turkey Sara Lee Whole wheat hamburger buns Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp Brown Rice, long grain, 0.3 cup Brown Rice, long grain, 0.3 cup Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving Nestle Chef Mate Teriyaki Sauce, 1 tbsp Orange Juice, 4 fl oz TOTAL C552 C71 F18 P35
130 110 50 65 65 28 28 21 55
0 21 1 13 13 3 3 4 13
7 1 5 1 1 1 1 1 0
22 4 0 2 2 2 2 0 1
54 71 71 22
14 9 9 5
0 4 4 0
1 1 1 1
1938.5
299
52
90.5
SNACK Chips and salsa; half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Tortilla Chips, 0.5 oz Tortilla Chips, 0.5 oz Salsa, 5 tbsp TOTAL C218 C37 F8 P4
DAILY TOTAL
BREAKFAST Cheerios with milk, half bagel with jam, apple juice Apple juice, unsweetened, 3 fl oz Milk, nonfat, 1 cup Multi-Grain Cheerios Cereal, 1 cup Multi-Grain Cheerios Cereal, 1 cup Jams, preserves, jelly, 1 tbsp Bagels, oat bran, 0.5 bagel (3" dia) TOTAL C475 C100 F2 P17
CALORIES CARBS FAT 44 11 86 12 108 24 108 24 56 14 73 15
0 0 1 1 0 0
PROTEIN 0 8 3 3 0 3
SNACK Nutri grain cereal bar Grapes, 15 grapes, seedless
140 53
26 13
3 0
1 0
168
23
6.5
10
90 69 120
23 17.6 4.5
0.3 0.2 10
0.4 1.3 4.5
17.5 77
4 17
0 1
0.5 2
35 25 150 65 65 107 59 86
6 5 6 13 13 1 8 12
0 0 2 1 1 8 3 0
4 2 28 2 2 8 1 8
LUNCH Turkey sandwich, apple, orange and almonds Oven roasted Turkey breast sandwich on wheat, lettuce, tomato and light maynnaise medium apple Navel Orange 18 Unsalted almonds TOTAL C447 C68.1 F17 P16.2
SNACK 7 baby carrots - raw Whole Wheat Hard Pretzels, 0.75 oz TOTAL C94.5 C21 F1 P2.5
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 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 C592 C64 F15 P55
SNACK
Rasberries topped with cool whip Raspberries, 0.75 cup Kraft Cool Whip light 2 Tbsp. TOTAL C110 C25 F3 P2 DAILY TOTAL
45 20
11 3
1 1
1 0
1866.5
306.1
40
92.7
MERRY CHRISTMAS
RESUME ON FRIDAY
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
46 77
11 17
1 1
1 2
80 60 50 110
12 2 2 1
2 4.5 1 8
0 3 8 9
80 60 50 110
12 2 2 1
2 4.5 1 8
0 3 8 9
54 50
14 11
0 0
1 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
SNACK Pretzels, and strawberries Strawberries, fresh, 1 cup, halves Whole Wheat Hard Pretzels, 0.75 oz TOTAL C123 C28 F2 P3
LUNCH 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice 1 lunch wrap 1 Mission whole wheat tortilla light cream cheese 2 Tbsp deli turkey 2 oz tillamook swiss cheese 1 slice TOTAL C600 C34 F31 P40
SNACK Rice cake and half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Quaker Rice Cake apple cinnamon TOTAL C104 C25 F0 P2
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 Crackers, and apple slices Apples, fresh, 0.75 cup slices Whole-Wheat Crackers, 0.5 oz TOTAL C112 C23 F2 DAILY TOTAL
49 63
13 10
0 2
0 1
1697
228
51
89
P1
BREAKFAST Oatmeal with brown sugar and milk, apple juice Apple juice, unsweetened, 3 fl oz 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 C396 C72 F4 P16
Calories Carbs Fat 44 11 86 12 104 18 104 18 58 13
Protein 0 0 2 2 0
0 8 4 4 0
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
19 95 73 73 63 53
4 3 15 15 10 13
0 8 0 0 2 0
0 4 3 3 1 0
54 77
14 17
0 1
1 2
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
LUNCH Bagel with peanut butter, carrots, crackers and grapes 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 Grapes, 15 grapes, seedless TOTAL C376 C60 F10 P11
SNACK Whole wheat pretzels and half a banana Banana, fresh, 0.5 medium (7" to 7-7/8" long) Whole Wheat Hard Pretzels, 0.75 oz TOTAL C131 C31 F1 P3
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
1 Whole foods fig bar 1 Whole foods fig bar
DAILY TOTAL
80 80
20 20
1 1
2 2
1795
296
33
91
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