1600 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1 cup oatmeal                                          1 whole wheat English muffin              2 pancakes                                          2 French Toast

2 slices whole wheat toast                            ½ cup orange juice                            1  cup skim milk                                          1 cups skim milk                                          1 orange

2 tsp jelly                                          1 cup skim milk                                          ½ cup applesauce                                          1 pat of butter                                          1pat of butter

½ cup apple juice                                          1 pat butter                                          1 pat of butter                                          ½ cup orange juice                            1 cup skim milk

1 pat of butter                                          1 hard boiled egg                                          2 egg whites                                          ¼ c syrup                                          2 egg whites

2 egg whites                                                       

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

2 Ryvita crackers                                          3cups popped popcorn                            15 grapes                                          1 hard boiled egg                                          2 Ryvita crackers             

15 grapes                                          6 whole cashews                                          3 cups popcorn                                          1cup nonfat cottage cheese              ½ Tbsp Almond butter

                                                        1 apple                                                                                                                                                                        1 peach

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

2 slices whole grain bread                            1 cup grapes                                          ½ cup non fat cottage cheese              2 oranges                                          2 plums

1 cup steamed asparagus                            1 ½ cup nonfat cottage cheese              6 whole pecans                                          1/3 cup corn                                          3 cups popcorn

8oz plain yogurt                                          1cup zucchini (sticks)                            12 oz plain yogurt                            *2 oz skinless chicken breast              *2 oz lean meat

1 apple                                                                                                                                                                        ½ whole wheat pita                                         

*2 oz lean meat                                                       

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                                                                                                  8oz plain yogurt

                                                        2 Ryvita Crackers                            1 orange

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

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

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

1 tablespoon sour cream                            ½ cup green beans                            1 bun                                                        1 roll                                                        1 cup broccoli

1/2 cup broccoli                                          ½ cup black beans                            1 cup cauliflower                                          1 cup asparagus                                          1 dinner roll

                                                                                                                1/2 cup brown rice                            1 pat of butter                                          1 pat butter

                                                                                                                ½ cup kidney beans                            1 pear                           

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

Celery sticks                                          Cucumber sticks                                          ½ cup raw peppers                            1 medium tomato                                          ½ cup raw peppers

½ c salsa
                                                                                                  1600 calories

Breakfast                                          Breakfast

1 cup skim milk                                          1 bagel

1 bagel                                                        1/2c orange juice

1/2c fruit cocktail                                          1 cups skim milk

1 Tbsp cream cheese                            1Tbsp cream cheese             

1 hard boiled egg                                          2 egg whites...