3000 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

1 cup skim milk                                          1.5 cup oatmeal                                          2 whole wheat english muffin              2 whole wheat pancake                            3 French Toast

3 slice whole wheat toast                            2 cup orange juice                            1  cup skim milk                                          1 cup skim milk                                          1 orange

2 tsp jelly                                          1 cup skim milk                                          1/2c applesauce                                          4 egg whites                                          ½ c green peppers

1.5 cup apple juice                            2 egg whites + 1 egg                            2tsp jelly                                          1.5 cup orange juice                            1 cup skim milk

2egg whites + 1 egg                            ½ cup green peppers                            2 egg                                                        ¼ c syrup                                          4 egg whites

1 pat butter                                                                                                                                                          1/2 cup green peppers                           

½ cup green peppers                                                                                                                                            1 pat butter

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

2 whole rice cakes                            6 whole cashews                                          30 cherries                                          6 whole cashews                                          1 hard boiled egg             

1 hard boiled egg                                          4oz chicken                                          4oz chicken                                          8oz plain yogurt                                          1 cup corn

1 peach                                                        2 Ryvita Crackers                            ½ cup black beans                            1 hard boiled egg                                          1.5 cup red beans

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1 cup red beans                                          1 cup kidney beans                            2/3 cup navy beans                            1.5 cup green beans                            1 cup kidney beans

2 cup asparagus                                          1cup yellow squash                            1/2cup salsa                                          5 med white potatoes                            1.5c green beans

5oz fish                                                        5oz fish                                                        1 c green pepper sticks                            6oz lean beef                                          5oz lean beef

1.5 cup rice                                          1 c rice                                                        4oz lean beef                                          1.5 cup red beans                                          1 sweet potato

                                                                                                                4 med white potatoes                                                                                                 

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        6 whole pecans                                          1c dried fruit                                          2 nectarines

8oz plain yogurt                                          8oz plain yogurt                                          8oz plain yogurt                                          2 Ryvita Crackers                            8oz plain yogurt             

                                                                                                                15 grapes                                                                                                  6 walnuts             

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

6oz chicken breast                            2c spaghetti/meat sauce                            1 hamburger                                          7oz fish                                                        6oz turkey

1.5 large baked potato                            3oz ground beef                                          6oz ground round                                          1.5 c rice                                          1c stuffing

1 cup broccoli                                          1 cup green beans                                          1 bun                                                        1/2 cup carrots                                          ½ cup broccoli

1 apple                                                        1.5 c red beans                                          2 cup cauliflower                                          ½ sweet potato                                          1 apple

              ...