1100 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

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

1 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                                          2 egg whites                                          1 pat of butter

½ cup apple juice                                          2 egg whites + 1egg                            2tsp jelly                                          ½ cup orange juice                            1 cup skim milk

2egg whites                                                                                                  1 egg                                                        ¼ c syrup                                          2 egg whites

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

2 whole rice cakes                            6 whole cashews                                          15 cherries                                          6 whole cashews                                          1 hard boiled egg             

1 hard boiled egg                                                                                                                                                                                                                  2 Ryvita Crackers

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

2/3 cup brown rice                            1 medium yam                                          2 slices whole grain bread                            1 whole grain bun                            1 whole wheat pita

1 cup asparagus                                          1cup yellow squash                            1/2cup salsa                                          1/2c steamed broccoli                            ½c green beans

*3oz fish                                          *3oz fish                                          Celery sticks                                          *3 oz lean meat                                          *3 oz lean meat

                                                                                                                *3oz lean meat

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

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

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

2oz chicken breast                            1c spaghetti/meat sauce                            1 hamburger                                          3oz fish                                                        2oz turkey

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

2 tablespoons sour cream                            1 cup green beans                                          1 bun                                                        1 cup carrots                                          1 cup broccoli

1 cups broccoli                                                                                                  1 cup cauliflower                                                                                   

                                                                                                                3 Brussels sprouts                                                                                                                                           

 

1100 calories

Breakfast                                          Breakfast

1 cup skim milk                                          1/2 bagel

1/2 bagel                                          1/2c orange juice

1/2c fruit cocktail                                          1 cup skim milk

1 egg                                                        2 egg whites

2 tsp preserves                                         

Snack                                                        Snack

6 whole pecans                                          6 whole pecans

                                                        2 Ryvita Crackers

Lunch                                                        Lunch

2 slices whole grain bread                            2/3 cup cooked whole wheat pasta

½ cup raw peppers                            1cup cooked cauliflower

*3 oz lean meat                                          ½ cup marinara sauce

*4 oz canned tuna

Snack                                                        Snack

1 apple                                                        1 whole grapefruit

2 whole rice cakes                                         

Dinner                            ...