1300 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

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

1 slice whole wheat toast                            ½ cup orange juice                            2  cup skim milk                                          2 cups skim milk                                          1 orange

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

½ cup apple juice                                          2 egg whites                                          2tsp jelly                                          ½ cup orange juice                            1 cup skim milk

2egg whites                                                                                                  1 egg                                                        ¼ c syrup                                          2 egg whites

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

2 whole rice cakes                            6 whole cashews                                          15 cherries                                          6 whole cashews                                          1 hard boiled egg             

1 hard boiled egg                                          2 ryvita crackers                                          8oz plain yogurt                                          8oz plain yogurt                                          2 Ryvita Crackers

8oz plain yogurt                                                                                                                                                                                                                  1c nonfat cottage cheese

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1 plum                                                        1 cup cooked broccoli                            1 whole wheat bun                            1 apple                                                        1 peach

1 cup asparagus                                          1cup yellow squash                            ½ cup salsa                                          ½ c steamed broccoli                            ½ c green beans

*3 oz fish                                          *4 oz fish                                          Celery sticks                                          *3 oz lean meat                                          *3 oz lean meat

2/3 cup rice                                          2/3 c rice                                          *3 oz lean meat                                          1med. White potato                            1 small sweet potato

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        6 whole pecans                                          ½c dried fruit                                          1 nectarine

1c nonfat cottage cheese                            8oz plain yogurt                                          3 cups popcorn                                                                                                  3oz chicken

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

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

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

2 tablespoons sour cream                            ½ cup green beans                            1 bun                                                        1 roll                                                        1/2 cup broccoli

1/2 cup broccoli                                          1c nonfat cottage cheese                            1 cup cauliflower                                          1 cup carrots                                         

                                                                                                                ½ baked potato                                          1 pat of butter                                         

1300 calories

Breakfast                                          Breakfast

1 cup skim milk                                          1/2 bagel

1/2 bagel                                          1/2c orange juice

1/2c fruit cocktail                                          1 cup skim milk

1 egg                                                        2 egg whites

2 tsp preserves                                         

Snack                                                        Snack

6 whole pecans                                          6 whole pecans

1c nonfat cottage cheese                            2 Ryvita Crackers