| 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 |