2300 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1.5 cup oatmeal                                          1 ww english muffin                            3 pancakes                                          3 French Toast

3 slices whole wheat toast                            1 cup orange juice                            1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                          1 cup skim milk                                          1 cup applesauce                                          2 pats of butter                                          2pats of butter

1 cup apple juice                                          1 pat butter                                          2 pats of butter                                          1 cup orange juice                            1 cup skim milk

2 pat of butter                                          1 hard boiled egg                                                                                                  ¼ c syrup                                          2 egg whites

2 egg whites                                                                                                                                                                                                                  ¼ c syrup

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

3 ryvita crackers                                          3cups popped popcorn                            15 grapes                                          1 hard boiled egg                                          ½ whole grain bagel             

1 hard boiled egg                                          6 whole cashews                                          3 cups popcorn                                          1cup nonfat cottage cheese              ½ Tbsp Almond butter

15 grapes                                          1 apple                                                                                                                                                                        1 peach

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1 oz turkey                                          1 cup brown rice                                          1 cup peas                                          1 cup rice                                          2 med white potatoes

1 cup steamed asparagus                            1cup zucchini (sticks)                            6 whole pecans                                          2/3 cup corn                                          3 cups popcorn

8oz plain yogurt                                          1 cup nonfat cottage cheese              8oz plain yogurt                                          3oz skinless chicken breast              ½ cup red beans

½ cup red beans                                          3 oz chicken breast                            3oz chicken breast                            1 whole wheat pita                            2oz chicken breast             

1 cup rice                                                                                                  1 ww pita

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        celery sticks                                          ½c dried fruit                                          1 large peach

3 cups popcorn                                          celery sticks                                          ½ cup salsa                                          8oz plain yogurt                                          8oz plain yogurt

                                                        4 Ryvita Crackers                            1 orange                                                                                                               

                                                        ½ Tbsp almond butter

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

3oz chicken breast                            2c spaghetti/meat sauce                            1 hamburger                                          3oz fish                                                        3oz turkey

1 large baked potato                            2oz ground beef                                          3oz ground round                                          1.5c brown rice                                          1c stuffing

1 tablespoon sour cream                            1 cup green beans                                          1 bun                                                        2 roll                                                        1.5 cup broccoli

1 cup broccoli                                          ½ cup black beans                            1.5 cup cauliflower                            1.5 cup asparagus                                          1 dinner roll

2 dinner roll                                                                                                  1 cup brown rice                                          1 pat of butter                                          1 pat butter

                                                                                                                ½ cup kidney beans                            1 pear                                                        ½ c applejuice

Snack                                                        Snack                                          ...