*

When you see this symbol, look for a recipe!

Day 1
Breakfast Rice Krispies 1% Milk Banana Morning Snack Dried mixed fruit Cashews Brown Bag Lunch Turkey & cheese sandwich Turkey slices Whole wheat bread Mayonnaise Tomato slices Lettuce Cheddar cheese slice Orange Diet Coke Afternoon Snack Carrot sticks Green bell pepper slices Graham cracker squares (1/2 sheet) Dinner Chicken Burrito Salsa Chicken * Tortilla, flour, 10" Refried beans Reduced fat cheddar cheese Chopped tomatoes Corn with red & green peppers, canned 1% Milk Evening Snack Low fat chocolate pudding

Quantity 1 Cup 3/4 Cup 1 Each

Calories 277

Protein(g) Carb(g) 9 59

Fat(g) 2

Fiber(g) 3

Calc(mg) Iron(mg) 227 2

150 1 oz 1/2 oz 513 2 2 1 2 1 1 1 12 oz Piece Tbl Piece Piece Each Each oz 160 1/2 Cup 1/2 Cup 4 Each 791 4 1 1/2 1 1/4 1/2 1 oz Each Cup oz Cup Cup Cup 80 1/2 Cup

23

17

22

54

25

331

31

35

59

96

19

13

657

14

150

Day 1 Total

1971

101

277

56

33 1417

18

Day 2
Breakfast Cinnamon raisin bagel, 3 1/2" Reduced fat creamy peanut butter 1% Milk School Lunch Chef Salad Low fat ranch dressing Apple Sugar free pink lemonaide Afternoon Snack Grapes Dinner Spaghetti with meat sauce & mushrooms Spaghetti sauce Spaghetti noodles Ground beef Mushrooms Parmesan cheese French bread (2oz slice) Butter 1% Milk Italian style zucchini w/tomatoes Evening Snack Strawberries Fat free cool whip

Quantity 1 Each 1 Tbl 1 Cup

Calories 392

Protein(g) Carb(g) 19 59

Fat(g) 10

Fiber(g) 3

Calc(mg) Iron(mg) 304 3

457 1 1/2 2 1 12 Cup Tbl Each oz 110 1 Cup 972 1 1 2 1/8 1/2 1 2 1 1/2 Cup Cup oz Cup oz Piece tsp Cup Cup 64 1 Cup 2 tsp

26

25

27

243

1 51

29 140

0 27

1 13

16 578

1 10

15

24

Day 2 Total

1995

98

268

64

23 1165

17

Day 3
Breakfast Oatmeal, maple & brown sugar Raisins 1% Milk Morning Snack Cherry Nutri Grain bar Brown Bag Lunch Tuna sandwich on whole wheat Raspberry Ice Crystal Light Bartlett pear Afternoon Snack Unsweetened applesauce BBQ Soy Crisp crackers Dinner Cheeseburger Whole wheat hamburger bun 1/4 lb. Hamburger patty Cheddar cheese slice Mustard Ketchup Lettuce Tomato slices Roasted Red Potatoes * Steamed broccoli Cheese sauce 1% Milk

Quantity 1 Pkg 2 Tbl 1 Cup

Calories 322

Protein(g) Carb(g) 13 61

Fat(g) 5

Fiber(g) 4

Calc(mg) Iron(mg) 411 5

136 1 Each 451 1 Each 12 oz 1 Each 162 1/2 Cup 25 Pieces 1000 1 1/4 1 1 1 1 1/2 1 1/2 1/8 1 Bun lb Each tsp Tbl Piece oz Cup Cup Cup Cup

2 17

27 62

3 17

1 10

15 74

2 3

31

84

61

97

43

13

742

Day 3 Total

2071

101

278

70

31 1326

20

Day 4
Breakfast Eggo frozen waffles Maple syrup 1% Milk School Lunch Bean burrito Fresh fruit cup 1% Milk Afternoon Snack Nonfat strawberry yogurt Dinner Subway 6" Subway Club on white Lays baked potato chips Diet Sprite Chocolate chip cookie

Quantity 2 Each 3 Tbl 1 Cup

Calories 449

Protein(g) Carb(g) 13 81

Fat(g) 9

Fiber(g) 2

Calc(mg) Iron(mg) 431 4

571 1 Each 1 Cup 1 Cup 130 1 Cup 765 1 2 16 1 Each oz oz Each

23

92

13

11

506

8 30

24 122

0 19

0 9

250 140

0 7

Day 4 Total

1915

74

319

41

22 1327

14

Day 5
Breakfast Breakfast-To-Go * Lowfat vanilla yogurt Grape Nuts cereal Frozen blueberries School Lunch Pepperoni pizza slice Garden Salad Lowfat Italian salad dressing 1% Milk Dinner Ham & Broccoli Pasta Alfredo * Ceasar Salad Romaine lettuce Lowfat Ceasar salad dressing Croutons Shredded parmesan cheese 1% Milk Evening Snack Sugar free cherry jell-o Banana, sliced Fat free cool whip Orange juice

Quantity

Calories 352

Protein(g) Carb(g) 16 67

Fat(g) 4

Fiber(g) 5

Calc(mg) Iron(mg) 435 8

1 Cup 1/4 Cup 1/2 Cup 675 1 1 2 1 Each Cup Tbl Cup 742 48 82 25 6 602 5 29 71 33 9 591 5

1 1/2 3 2 1/2 1 1 1/2 3 3/4

Cup Tbl Tbl oz Cup 178 Cup Each Tbl Cup 4 37 1 2 24 1

Day 5 Total

1947

97

257

63

22 1652

19

Day 6 - Weekend
Breakfast Fruit Smoothie * Oat Bran Banana Nut Muffins * Cream Cheese, light, soft Morning Snack Graham Cracker squares (1/2 sheet) Lunch Ham & Swiss Wrap Lean deli ham Swiss cheese, slice Herb wrap Romaine lettuce Diced tomatoes Low fat Ranch dressing 1% Milk Grapes Afternoon Snack Carrot sticks Dinner BBQ Chicken thighs w/sauce BBQ Baked beans Corn on the cob Butter Macaroni salad 1% Milk Whole wheat dinner roll

Quantity 1 1/2 Cup 1 Muffin 1 Tbl

Calories 318

Protein(g) Carb(g) 8 53

Fat(g) 10

Fiber(g) 4

Calc(mg) Iron(mg) 247 1

89 3 Each 654 2 1 1 1 3 2 1 1 oz Each Each Cup Piece Tbl Cup Cup 53 1 Cup 1067 2 3/4 1 1/2 1/2 1 1 Each Cup Each Tbl Cup Cup Each

1 35

16 69

2 27

1 3

5 600

1 4

1 60

12 122

0 39

3 16

27 458

0 7

Day 6 Total

2181

105

272

75

27 1334

13

Day 7 - Weekend
Breakfast Scrambled Eggs Eggs 1% Milk Reduced fat cheddar cheese Whole wheat toast Grape jelly Cantaloupe, cubed 1% Milk Lunch Chicken teriyaki bowl Steamed rice Teriyaki chicken breast Stir fry mixed vegetables Iced tea w/lemon Afternoon Snack Apple Dinner Stove-Top Macaroni & Cheese * Peas 1% Milk Evening Snack Chocolate cake w/icing, (1/8 cake)

Quantity

Calories 602

Protein(g) Carb(g) 38 63

Fat(g) 23

Fiber(g) 5

Calc(mg) Iron(mg) 643 4

2 2 1 2 2 1 1

Each Tbl oz Piece tsp Cup Cup 581 28 107 4 7 133 7

1 3 1 12

Cup oz Cup oz 72 0 37 19 79 0 14 3 7 8 807 0 3

1 Each 591 1 1/2 Cup 1/2 Cup 1 Cup 234 1 Piece 3 35 11 2 28 1

Day 7 Total

2080

106

303

52

24 1619

15