1800 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1 cup oatmeal                                          1 whole wheat English muffin              2 pancakes                                          2 French Toast

2 slices whole wheat toast                            ½ cup orange juice                                          1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                                        1 cup skim milk                                          ½ cup applesauce                                          1 pat of butter                                          1pat of butter

½ cup apple juice                                          1 pat butter                                          1 pat of butter                                          ½ cup orange juice                                          1 cup skim milk

1 pat of butter                                          1 hard boiled egg                                          2 egg whites                                          ¼ c syrup                                                        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 cup oatmeal                                          1 slice whole grain toast                            1 small mango                                          2-6” whole wheat tortilla                            *2 oz canned tuna

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

8oz plain yogurt                                          1 ½ cup nonfat cottage cheese              8oz plain yogurt                                          *2 oz skinless chicken breast                            1 cup red beans with

2 hardboiled eggs                                          ¾ cup blueberries                                          2 Ryvita Crackers                                          ½ banana                                                                      balsamic vinegar

2 TBS raisins                                                                                                  ½ cup nonfat cottage cheese                                                                                                  to taste

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                                                                                                               

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

2oz chicken breast                                          1.5c spaghetti/meat sauce                            1 hamburger                                          2oz fish                                                        2oz turkey

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

1 tablespoon sour cream                            ½ cup green beans                                          1 bun                                                        1 roll                                                        1 cup broccoli

1/2 cup broccoli                                          ½ cup black beans                                          1 cup cauliflower                                          1 cup asparagus                                          1 dinner roll

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

                                                                                                                ½ cup kidney beans                                          1 pear                           

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

Celery sticks                                          Cucumber sticks                                          ½ cup raw peppers                                          1 medium tomato                            ...