B

BREAKFAST

1 plain waffle

1 T. maple syrup

1 tsp. butter or margarine

8 oz. water or caffeine free, non-caloric beverage

L

LUNCH

1 cup skim milk

1 salad with romaine lettuce

1/4 cup each carrots, green peppers, cabbage & celery

1 T. lite salad dressing

1 whole grain roll

 

D

DINNER

3 oz. sirloin steak, lean only, broiled or grilled without added fat

1 cup rice

1 tsp butter or margarine

1/2 cup cooked carrots

1 mixed green salad

2 T. fat free dressing

S

SNACKS

AFTERNOON

1/2 cup sliced strawberries

6 oz. fat free, flavored yogurt

EVENING

1 orange

B

BREAKFAST

1/2 cup oatmeal, cooked

2 tsp. brown sugar

1/2 cup skim milk

1 cup orange juice

L

LUNCH

1 oz. turkey breast

mustard or fat free mayonnaise

2 slices whole wheat bread

1 apple

D

DINNER

2 oz. chicken breast, no skin, baked, broiled, or grilled

1 small baked potato

2 tsp. butter or margarine

1 cup green beans

1 mixed green salad

2 tbsp fat free dressing

S

SNACKS

AFTERNOON

1/2 cup skim milk

1 cup strawberries

EVENING

Low fat milkshake made with:

1 cup skim milk

1 cup fat free ice cream

B

BREAKFAST

2 pancakes, 4" round

1 tbsp fruit spread or maple syrup

L

LUNCH

1 salad with mixed greens

1 tbsp fat free dressing

6 saltine crackers

3 oz. tuna fish, albacore, water packed

1 apple

D

DINNER

 

1 cup cooked pasta

1/2 cup spaghetti sauce, meatless

1 mixed green salad

1 tbsp fat free dressing

S

SNACKS

MORNING

1 cup skim milk

1 sliced peach

AFTERNOON

1/2 oz. chocolate

(about 4 chocolate kisses)

EVENING

1 cup skim milk

1 whole graham cracker

 

B

BREAKFAST

1/2 cup orange juice

1/2 cup cereal

1 cup skim milk

1 cup strawberries

L

LUNCH

1 cup vegetable soup

1 mixed green salad

1 tbsp fat free dressing

1 cup skim milk

6 saltine crackers

D

DINNER

1 piece (5 oz.) flounder or other white fish, baked, broiled or grilled

1 medium baked potato

1 mixed green salad

1 tbsp fat free dressing

S

SNACKS

MORNING

2 tsp reduced fat peanut butter

2 rice cakes

AFTERNOON

1 apple

EVENING

3 cups light popcorn

B

BREAKFAST

 

1/2 english muffin

1 egg poached

1/2 grapefruit

1 cup skim milk

L

LUNCH

 

2 oz. turkey breast or lean ham

1/2 large whole grain pita

2 sliced carrots

1 cup skim milk

D

DINNER

2 slices cheese pizza

1 large green mixed salad

1 tbsp fat free dressing

S

SNACKS

MORNING

1 pear

AFTERNOON

1 peach

 

B

BREAKFAST

 

1 bagel

1 tbsp light cream cheese

1 cup orange juice

L

LUNCH

2 oz. lean hamburger, grilled or broiled

1 tbsp ketchup

1/2 tomato, sliced

1/4 green pepper, sliced

1 cup skim milk

D

DINNER

1 cup angel hair pasta

2 oz. broiled shrimp

1 tsp olive oil with garlic on pasta

1 mixed green salad

1 tbsp fat free dressing

1/2 cup cooked green beans

S

SNACKS

MORNING

6 oz. fat free, flavored yogurt

B

BREAKFAST

1 slice french toast

1 cup fresh strawberries

1 cup skim milk

L

LUNCH

1 cup cottage cheese

1 mixed green salad

1 tbsp fat free dressing

1 whole wheat roll

1 cup skim milk

1/2 cup sliced carrots

D

DINNER

 

3 oz. baked or broiled cod

1 cup noodles

2 tsp butter or margarine

1/2 cup applesauce

1 cup mixed vegetables

S

SNACKS

MORNING

1 orange

EVENING

1/2 cup fat free pudding

TOP

FREE 

 

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