B

BREAKFAST

3 plain waffles

2 T. maple syrup

tbsp. butter or margarine

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

3/4 cup orange juice

L

LUNCH

Salad with romaine lettuce

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

1 tbsp lite salad dressing

3 oz. turkey breast

1 whole grain roll

D

DINNER

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 tbsp fat free dressing

S

SNACKS

MORNING

1 cup skim milk

1 cinnamon bagel

AFTERNOON

1 cup sliced strawberries

6 oz. fat free, flavored yogurt

1 tbsp crunchy whole grain cereal

EVENING

1 orange

B

BREAKFAST

1 cup oatmeal, cooked

1 tsp. brown sugar

3/4 cup skim milk

1 cup orange juice

1 slice toast, wheat or rye

1 tsp butter or margarine

L

LUNCH

2 1/2 oz. turkey breast

mustard or fat free mayonnaise

2 slices whole wheat bread

1 1/2 cups sliced cucumbers & carrots, or other raw vegetable

D

DINNER

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

1 medium baked potato

1 tbsp butter or margarine

1 cup green beans

1 mixed green salad

4 tbsp regular italian salad dressing

1 whole wheat dinner roll

S

SNACKS

MORNING

1 apple

AFTERNOON

1/2 cup skim milk

1 cup strawberries

6 vanilla wafer cookies

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

1 cup orange juice

L

LUNCH

1 salad with mixed greens

1 tbsp fat free dressing

1 whole grain dinner roll

3 oz. tuna fish, albacore, water packed

1 apple

D

DINNER

2 1/2  cups cooked pasta

1/2 cup spaghetti sauce, with 3 oz. cooked ground beef, lean

1 mixed green salad

1 tbsp fat free dressing

S

SNACKS

MORNING

1 cup skim milk

1 sliced peach

AFTERNOON

1 oz. chocolate

(about 8 chocolate kisses)

EVENING

1 cup skim milk

1 whole graham cracker

 

B

BREAKFAST

1 cup orange juice

1 1/2 cup cereal

1 cup skim milk

1 cup strawberries

2 slices rye or wheat bread, toasted

2 tsp jelly or jam

L

LUNCH

1 1/2  cups vegetable soup

1 mixed green salad

2 tbsp fat free dressing

1 cup skim milk

1 dinner roll

1 oz. low fat mozzarella cheese

6 saltine crackers

D

DINNER

6 oz. flounder or other white fish, baked, broiled or grilled

1 medium baked potato

1 mixed green salad

1 tbsp fat free dressing

1 cup cooked broccoli

1 whole grain dinner roll

S

SNACKS

MORNING

2 tsp reduced fat peanut butter

2 rice cakes

AFTERNOON

1 apple

EVENING

3 cups light popcorn

B

BREAKFAST

1 english muffin

2 tsp jelly or jam

1/2 cup cholesterol-free egg substitutes, scrambled or 2 egg whites, cooked

1/2 grapefruit

L

LUNCH

3 oz. turkey breast or lean ham

1 large whole grain pita

2 sliced carrots

1 cup skim milk

D

DINNER

slices cheese pizza

1 large green mixed salad

1 tbsp fat free dressing

1 cup mixed fruit

S

SNACKS

MORNING

1 peach or other fruit

1 cup skim milk

1 1/2 cup cereal

AFTERNOON

1 pear

EVENING

3 cups light popcorn

B

BREAKFAST

1 bagel

1 tbsp light cream cheese

1 cup orange juice

L

LUNCH

3 oz. lean hamburger, grilled or broiled

1 tbsp ketchup

1 hamburger bun

1/2 tomato, sliced

1/2 green pepper, sliced

D

DINNER

3 cups angel hair pasta

4 oz. broiled shrimp

2 tsp olive oil with garlic on pasta

1 mixed green salad

1 tbsp fat free dressing

1/2 cup cooked green beans

1 slice Italian bread

S

SNACKS

MORNING

6 oz. fat free, flavored yogurt

1/2 cup fresh strawberries

AFTERNOON

6 vanilla wafers

1/2 cup skim milk

EVENING

3 cups light popcorn

B

BREAKFAST

2 slices french toast

2 tsp butter or margarine

1 cup fresh blueberries

1 cup skim milk

L

LUNCH

1/2 cup cottage cheese

1 mixed green salad

1 tbsp fat free dressing

1 whole wheat roll

1 cup skim milk

1 cup sliced carrots

D

DINNER

6 oz. baked or broiled cod

1 1/2  cup noodles

1 tbsp butter or margarine

1 cup applesauce

1 cup mixed vegetables

2 tsp oil & vinegar dressing

S

SNACKS

MORNING

1 orange

AFTERNOON

1 1/4 oz. pretzels

EVENING

1/2 cup fat free pudding

TOP

FREE 

 

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