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Breakfast 7:00 |
Mid-morning snack |
Lunch - 12:00 |
Mid-day snack 3:00 |
Dinner 5:30 |
Bedtime treat 8:00 |
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Monday |
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10:00 |
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3/4c cooked pasta |
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1 slice wheat bread |
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1 pita bread, 1c |
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1/2c meat sauce |
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estm. |
1/2 inch cube cheese |
1 Tbsp peanut butter |
chicken salad (alfalfa |
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small sping mix salad |
|
|
total cal |
1/4c cooked oatmeal |
1 small celery stick |
sprouts, celery, red |
1 medium apple |
(1/4 tomato, red |
1 medium pear |
|
1450 |
or 1/4c oat bran in |
8oz pure water |
onion, mayo, olive |
8oz pure water |
cabbage, carrot, |
8oz pure water |
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2% milk, 1/4c grapes |
optional |
oil, herbs& spices) |
optional |
cucumbers) |
optional |
|
|
8oz pure water |
|
8oz pure water |
|
8oz pure water |
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Tuesday |
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1/2 baked chicken |
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3 to 4 oz grilled steak |
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1c high fiber, very low |
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breast (2c spinach, |
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1c cooked brown rice |
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sugar, low sodium, |
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1/2c beans, 1 slice |
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Sauteed veggies: |
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estm. |
w/ dried fruit. |
1 peach |
avocado, 1/4 tomato, |
2Tbsp raisins |
(1/2c broccoli, |
|
|
total cal. |
1/2c 2% milk |
8oz pure water |
1/8c shredded carrot |
8oz pure water |
1/4c carrots, |
6 whole cashews |
|
1500 |
1/2 Tbsp sunflower |
optional |
& red cabbage, 1 Tbsp |
optional |
5 sm. mushrooms, |
8oz pure water |
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seeds |
|
low fat & low sugar |
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4 asparagus, herbs |
optional |
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|
8oz pure water |
|
dressing, 1 wh.Tortilla |
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& 1 tsp olive oil) |
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8z pure water |
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8oz pure water |
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Wednesday |
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1 boiled egg |
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2 to 3 oz slices |
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1 grilled chicken breast |
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1 medium orange |
1 banana |
turkey, 2 slice rye |
1/4c granola |
1 med. baked potato |
1/2Tbs sunflower |
|
estm. |
1 slice wheat bread |
8oz pure water |
bread, 2 lettuce leaves |
8oz pure water |
1c mixed veggies |
seeds |
|
total cal. |
slightly buttered w/ |
optional |
2 slice tomatoe, |
optional |
I tsp unsalted butter |
8oz pure water |
|
1440 |
unsalted butter |
|
1 tsp light mayo |
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herbs & spices |
optional |
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|
8oz pure water |
|
8oz pure water |
|
8oz pure water |
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Thursday |
1c cantaloupe |
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1/2c grapes |
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11/2c Organic low: fat, |
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1 steamed/baked |
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|
estm. |
1/2 of an orange |
6 almond |
sodium, sugar; beans |
1 sm strawberry |
fish, 1/2c steamed |
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|
total cal. |
1 /4c cottage cheese |
8oz pure water |
soup served w/ small |
yogurt |
squash,cauliflower, |
1/2 cup blueberries |
|
1460 |
1/2c 2% milk |
optional |
romaine lettuce salad |
8oz pure water |
red cabbage, served |
8oz pure water |
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|
8oz pure water |
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and 4 wheat crackers |
optional |
w/ 3/4c wild rice |
optional |
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8oz pure water |
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1 tsp olive oil & herbs |
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Friday |
2 scrambled eggs, |
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one yolk, |
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1/2cn. L. sodium tuna |
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Meatless chili: saute 1/4c onion, 1 green |
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estm. |
1 tsp olive oil, serve |
1 medium apple |
salad: 2 Tbsp mayo, |
1 kiwi |
pepper, 1 chopped garlic cloves, add: 1/2c |
|
total cal. |
w/ 1c strawberries, |
8oz pure water |
1/4c celery, 1/8c raisin |
8oz pure water |
black beans, 1/2c kidney beans, |
|
1500 |
2Tbsp almonds |
optional |
1tsp sunflower seeds |
optional |
1/4c cheese, 1 1/2c water, add fresh cilantro |
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|
8oz pure water |
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1 pita bread |
|
8oz pure water |
1 scoop ice cream |
