1900 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

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

2 slice whole wheat toast                            1 cup orange juice                            1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                          1 cup skim milk                                          1/2c applesauce                                          4 egg whites                                          ½ c green peppers

1 cup apple juice                                          2 egg whites                                          2tsp jelly                                          1 cup orange juice                            1 cup skim milk

2egg whites + 1 egg                                                                                    2 egg                                                        ¼ c syrup                                          4 egg whites

1pat butter                                                                                                                                                          1/2 cup green peppers                           

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

½ small whole grain bagel                            6 whole cashews                                          30 cherries                                          12 whole cashews                            1 hard boiled egg             

1 hard boiled egg                                          3oz chicken                                          2oz chicken                                          8oz plain yogurt                                          1/3 cup corn

                                                                                                                                                                        1 hard boiled egg                                          ½ cup red beans

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1 plum                                                        1 orange                                                        1 apple                                                        ½ cup grapes                                          2 TBS raisins

1 cup asparagus                                          1cup yellow squash                            ½ cup salsa                                          2med white potatoes                            ½ c green beans

*4 oz fish                                          *4 oz fish                                          ½ c green pepper sticks                            *3 oz lean meat                                          *3 oz lean meat

1 cup cooked brown rice                            2/3 cup cooked couscous                            *4 oz lean meat                                          ½ cup red beans                                          2 sweet potatoes

                                                                                                                2 med white potatoes                                                                                                 

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        6 whole pecans                                          ½c dried fruit                                          1 nectarine

8oz plain yogurt                                          8oz plain yogurt                                          8oz plain yogurt                                          2 Ryvita Crackers                            8oz plain yogurt             

                                                                                                                                                                                                                                12 walnuts             

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

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

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

1/2 cup broccoli                                          1/2 cup green beans                            1 bun                                                        1/2 cup carrots                                          1/2 cup broccoli

                                                        ½ c red beans                                          1 cup cauliflower                                          1 cup skim milk                                          1 apple

                                                                                                                1 baked potato                                                                                   

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack                           

1cup nonfat cottage cheese              1 cup nonfat cottage cheese              1 cup ...