3000 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

2 cup skim milk                                          2 cup oatmeal                                          1 ww english muffin                            3 pancakes                                          3 French Toast

3 slices whole wheat toast                            1.5 cup orange juice                            2  cup skim milk                                          2 cup skim milk                                          1 orange

2 tsp jelly                                          2 cup skim milk                                          1 cup applesauce                                          2 pats of butter                                          2pats of butter

1.5 cup apple juice                            1 pat butter                                          3 pats of butter                                          1.5 cup orange juice                            2 cup skim milk

2 pat of butter                                          2 hard boiled eggs                            2 egg whites                                          ¼ c syrup                                          2 egg whites

2 egg whites                                                                                                                                                          2 egg whites                                          ¼ c syrup

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 whole grain bagel                            2 cups popped popcorn                            30 grapes                                          1 hard boiled egg                                          2 ryvita crackers             

1 hard boiled egg                                          18 whole cashews                            3 cups popcorn                                          1cup nonfat cottage cheese              2 Tbsp Almond butter

15 grapes                                          1 apple                                                                                                                                                                        2 peaches

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1oz lean beef                                          1 large sweet potato                            2 med white potatoes                            ½ cup rice                                          2 yams

1.5 cup steamed asparagus                            2 cup zucchini (sticks)                            18 whole pecans                                          1 cup corn                                          5 cups popcorn

16oz plain yogurt                                          1 cup nonfat cottage cheese              16oz plain yogurt                                          2oz skinless chicken breast              ½ cup red beans

1 cup red beans                                          3 oz chicken breast                            4oz chicken breast                            1 whole wheat pita                            2oz chicken breast             

1 ww pita                                                                                                  1 ww pita                                          1 cup red beans

1 cup rice

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        celery sticks                                          ½c dried fruit                                          1 large peach

3 cups popcorn                                          celery sticks                                          ½ cup salsa                                          16oz plain yogurt                                          16oz plain yogurt

18 cashews                                          2 Ryvita Crackers                            1 orange                                                        6 cashews                                                       

                                                        ½ Tbsp almond butter                            1 slice whole grain bread

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

4oz chicken breast                            2.5c spaghetti/meat sauce                            1 hamburger                                          3oz fish                                                        4oz turkey

1 large baked potato                            3oz ground beef                                          3oz ground round                                          2c brown rice                                          1c stuffing

1 tablespoon sour cream                            1 cup green beans                                          1 bun                                                        2 roll                                                        1.5 cup broccoli

1.5 cup broccoli                                          ½ cup black beans                            2 cup cauliflower                                          2 cup asparagus                                          2 dinner roll

                                                                                                                1 cup brown rice                                          2 pat of butter                                          2 pat butter

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