Female Caloric Levels* | Male Caloric Levels* | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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*Based on 795 + 7.18 (kg) women
Formula for Exact Caloric Level (665.10 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years) + 200 for weight loss |
*Based on 879 + 10.2 (kg) men
Formula for Exact Caloric Level (66.47 + (13.75 x weight in kg) + (5.0 x height in cm) – (6.76 x age in years) + 200 for weight loss |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 plain waffle 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage |
1 cup skim milk 1 salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, celery 1 T. light salad dressing 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free, flavored yogurt |
3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange | |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
½ cup oatmeal, cooked 2 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 apple |
½ cup skim milk 1 cup strawberries |
2 oz. chicken breast, no skin, backed, broiled or grilled 1 small sweet potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 1 T. fat free dressing |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
|
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup |
1 cup skim milk 1 sliced peach |
1 salad with mixed greens 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
1 cup cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
½ cup orange juice ½ cup cereal 1 cup skim milk 1 cup strawberries |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 1 cup skim milk 6 saltine crackers |
1 apple |
1 piece (5 oz.) flounder or other white fish, backed, broiled or grilled 1 medium backed potato 1 mixed green salad 1 T. fat free salad dressing |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
½ English muffin 1 egg poached ½ grapefruit 1 cup skim milk |
1 pear |
2 oz. turkey breast or lean ham ½ large whole grain pita 2 sliced carrots 1 cup skim milk |
1 peach |
2 slices cheese pizza 1 large mixed green salad 1 T. fat free salad dressing |
|
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. sugar free, flavored yogurt |
2 oz. lean hamburger, grilled or broiled 1 T. Ketchup 1 hamburger bun ½ tomato, sliced ¼ green pepper, sliced 1 cup skim milk |
1 cup angel hair pasta 2 z. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans |
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Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 slice French toast 1 cup fresh blueberries 1 cup skim milk |
1 orange |
¼ cup cottage cheese Mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk ½ cup sliced carrots |
3 oz. baked or broiled cod 1 cup noodles 2 tsp. butter or margarine ½ cup applesauce 1 cup mixed vegetables |
1.2 cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage |
1 cup skim milk Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt |
3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange | |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 2 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 apple |
1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 cup sliced cucumbers or other raw vegetable |
½ cup skim milk 1 cup strawberries |
2 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 2 T. fat free dressing |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
1 ½ cups cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice ¾ cup cereal 1 cup skim milk 1 cup strawberries |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk |
1 apple |
1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked broccoli |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
½ English muffin 1 egg poached ½ grapefruit 1 cup skim milk |
1 pear |
2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 peach |
2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing |
½ cup sliced fruit |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. sugar free, flavored yogurt |
2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk |
1 cup angel hair pasta 1 medium chicken breast, grilled or broiled 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
||
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 slice French toast 1 cup fresh blueberries 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
3 oz. baked or broiled cod 1 cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 plain waffle 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk ½ cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 apple |
1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries |
3 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 2 T. fat free dressing |
Low fat milkshake made with: 1 cup skim milk &frack34; cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese |
1 apple |
1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 1 egg poached ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 cup cereal |
2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing |
1 cup sliced fruit |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free flavored yogurt |
2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk |
1½ cup angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
||
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 slice French toast 1 cup fresh blueberries 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk ½ cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
|
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 apple |
1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries |
3 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing |
Low fat milkshake made with: 1 cup skim milk ¾ cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 ½ oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese |
1 apple |
1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 1 egg poached ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 cup cereal |
2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing |
1 cup sliced fruit |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free flavored yogurt |
2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk |
2 cups angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
||
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 slice French toast 1 cup fresh blueberries 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
1 oz. pretzels |
3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk ½ cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 apple |
1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries |
3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll |
Low fat milkshake made with: 1 cup skim milk ¾ cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 ½ oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese |
1 apple |
1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 1 egg poached ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 cup cereal |
2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing ½ cup mixed fruit |
3 ½ cups light popcorn |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free, flavored yogurt |
2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk |
2 cups angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
3 cups light popcorn | |
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 slices French toast 1 cup fresh fruit 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
½ oz. pretzels |
3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk ½ cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice |
1 apple |
2 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries |
3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese |
1 apple |
1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 1 egg poached ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 cup cereal |
3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing ½ cup mixed fruit |
3 ½ cups light popcorn |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free, flavored yogurt |
3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk |
2 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
3 cups light popcorn | |
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 slices French toast 1 cup fresh fruit 1 cup slim milk |
1 orange |
¾ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
½ oz. pretzels |
6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk 1 cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine |
1 apple |
2 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries |
3 ½ oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
½ oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam (low sugar) |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese |
1 apple |
1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 1 egg poached ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 cup cereal |
3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
2 ½ slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit |
3 ½ cups light popcorn |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free, flavored yogurt |
3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced |
2 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
3 cups light popcorn | |
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 slices French toast 1 cup fresh fruit 1 cup slim milk |
1 orange |
¾ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
1 oz. pretzels |
6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
3 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice |
1 cup skim milk 1 cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll |
½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine |
1 apple |
3 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries 4 vanilla wafer cookies |
3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium sweet potato 1 T. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple |
1 oz. chocolate (About 4 chocolate kisses) |
2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 2 tsp. jelly or jam (low sugar) |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese 1 dinner roll |
1 apple |
1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 2 egg whites cooked/scrambled ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 ½ cup cereal |
3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
3 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit |
3 ½ cups light popcorn |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free, flavored yogurt ½ cup fresh strawberries |
3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced |
6 vanilla wafers 1 cup skim milk |
2 ½ cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
3 cups light popcorn |
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 slices French toast 1 cup fresh fruit 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
1 oz. pretzels |
6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables 1 mixed green salad with: 2 tsp. oil and vinegar dressing |
½ cup fat free pudding |
Day 1 | |||||
---|---|---|---|---|---|
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
3 plain waffles 2 T. maple syrup 1 T. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ¾ cup orange juice |
1 cup skim milk 1 cinnamon bagel |
Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 3 oz. turkey breast 1 whole grain roll |
1 cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal |
4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing |
1 orange |
Day 2 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup oatmeal, cooked 1 tsp. brown sugar ¾ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine |
1 apple |
2 ½ oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable |
½ cup skim milk 1 cup strawberries 6 vanilla wafer cookies |
4 oz. chicken breast, no skin, backed, broiled or grilled 1 medium sweet potato 1 T. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll |
Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream |
Day 3 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice |
1 cup skim milk 1 sliced peach |
1 mixed green salad 1 T. fat free dressing 1 whole grain dinner roll 3 oz. tuna fish, albacore, water packed 1 apple |
2 oz. chocolate (About 8 chocolate kisses) |
2 ½ cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing |
1 cup skim milk 1 whole graham cracker |
Day 4 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 cup orange juice 1 ½ cup cereal 1 cup skim milk 1 cup strawberries 2 slices rye bread 2 tsp. jelly or jam (low sugar) |
2 tsp. reduced fat peanut butter 2 rice cakes |
1 ½ cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese 1 dinner roll |
1 apple |
1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll |
3 cups light popcorn |
Day 5 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 English muffin 2 tsp. jelly or jam 3 egg whites cooked/scrambled ½ grapefruit |
1 peach or other fruit 1 cup skim milk 1 ½ cups cereal |
3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk |
1 pear |
3 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit |
3 cups light popcorn |
Day 6 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
1 bagel 1 T. light cream cheese 1 cup orange juice |
6 oz. fat free, flavored yogurt ½ cup fresh strawberries |
3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced |
6 vanilla wafers 1 cup skim milk |
3 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread |
3 cups light popcorn |
Day 7 | |||||
Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening Snack |
2 slices French toast 2 tsp. butter or margarine 1 cup fresh blueberries 1 cup slim milk |
1 orange |
½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots |
1 ¼ oz. pretzels |
6 oz. baked or broiled cod 1 ½ cup noodles 1 T. butter or margarine 1 cup applesauce 1 cup mixed vegetables 1 mixed green salad with: 2 tsp. oil and vinegar dressing |
½ cup fat free pudding |