12/10/2008

BREAKFAST
slices of whole wheat toast with jam, yogurt Calories Carbs. Fat Protein
and a banana
Yogurt, Yoplait Light, Strawberry, 6 oz 42 11 0 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
TOTAL C244 C56 F2 P4

LUNCH
Bagel with peanut butter, carrots,
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C323 C47 F10 P11

SNACK
Crackers, and apple slices
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C112 C23 F2 P1

DINNER
Lemon chicken, Red potatoes, cauliflower, cajun
zucchini ,milk and a cookie
Garlic Roasted Red Potatoes, 1 serving 130 20 5 4
Lemon Chicken, 1 serving 150 6 2 28
Cauliflower, raw, 0.5 cup 13 3 0 1
Cajun Zucchini, 1 serving 103 17 1 4
Milk, nonfat, 1 cup 59 8 3 1
Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) 59 8 3 1
TOTAL C364 C56 F12 P11

SNACK
Rasberries topped with cool whip
Raspberries, 0.75 cup 45 11 1 1
Kraft Cool Whip light 2 Tbsp. 20 3 1 0
TOTAL C110 C25 F3 P2

DAILY TOTAL 1258 202 30 56

BREAKFAST
2 waffles w/syrup, yogurt and orange juice Calories Carbs. Fat Protein
Orange Juice, 4 fl oz 55 13 0 1
Yogurt, Yoplait source 35 5 0 4
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, 71 14 1 2
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, 71 14 1 2
Pancake Syrup, 1 tbsp 59 15 0 0
TOTAL C291 C61 F2 P9

LUNCH
Tuna with lettuce and mayonnaise whole wheat,
and cantaloupe
Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2
Lettuce, leaf salad, 2 cup, shredded 20 4 0 1
Tuna, Canned in Water, 0.5 can 96 0 1 21
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Kraft Mayo Light Mayonnaise, 1 tbsp 50 1 5 0
TOTAL C421 C56 F11 P30

SNACK
Crackers, and apple slices
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C112 C23 F2 P1

DINNER
Grilled Pork Tenderloin with pineapple over rice,
asparagus with butter, and pudding
Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) 62 16 1 0
Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) 37 7 0 4
Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) 37 7 0 4
Vanilla Pudding, ready to eat, 3 oz 111 19 3 2
Wild Rice, 0.75 cup 124 26 0 5
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Southwestern Grilled Pork Tenderloin 171 1 5 28

SNACK
Strawberries and a banana
Strawberries, fresh, 1 cup, halves 77 17 1 2
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1

DAILY TOTAL 1551 247 31 86

BREAKFAST
Oatmeal with brown sugar and milk, Calories Carbs Fat Protein
Milk, nonfat, 1 cup 86 12 0 8 86 12 0 8
Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked 104 18 2 4
Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked 104 18 2 4
Brown Sugar, 3 tsp packed 52 13 0 0 58 13 0 0
TOTAL C352 C61 F4 P16

LUNCH
Egg salad on toast and celery
Celery, raw, 2 stalk, large (11"-12" long) 20 5 0 1
Egg, fresh, 1 jumbo 97 1 7 8
Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 tbsp 22 4 1 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
TOTAL C323 C44 F12 P15

SNACK
7 baby carrots - raw 17.5 4 0 0.5
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
TOTAL C94.5 C21 F1 P2.5

DINNER
Flank Steak w/taryaki over rice, broccoli, mushrooms and
Flank Steak, 2 oz 87 0 4 12
Flank Steak, 2 oz 87 0 4 12
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serv 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
TOTAL C374 C37 F13 P30

SNACK
Chips and salsa; half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Tortilla Chips, 0.5 oz 71 9 4 1
Salsa, 5 tbsp 22 5 0 1
TOTAL C147 C28 F4 P3

DAILY TOTAL 1290.5 191 34 66.5

BREAKFAST
Cheerios with milk, CALORIES CARBS FAT PROTEIN
Milk, nonfat, 1 cup 86 12 0 8
Multi-Grain Cheerios Cereal, 1 cup 108 24 1 3
Multi-Grain Cheerios Cereal, 1 cup 108 24 1 3
TOTAL C302 C60 F2 P14

LUNCH
Grilled chicken salad with grapes, and crackers
Grapes, 18 grape, seedless 64 16 1 1
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Chicken Breast, sliced 0.5 breast, boneless,skinless 130 0 1 27
Whole-Wheat Crackers, 0.75 oz 94 15 4 2
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 2 4 0
Croutons, seasoned, 0.5 cup 93 13 4 2

SNACK
1 Whole foods fig bar 80 20 1 2

DINNER
Spaghetti with turkey and marinara,lentils, andcorn
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Whole Wheat Spaghetti, cooked (pasta), 0.6 cup 104 22 0 4
Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup 71 10 3 2
Lentils, 0.5 cup 115 20 0 3
Foster Farms lean ground turkey 4oz. 150 0 7 22

SNACK
18 Unsalted almonds 120 4.5 10 4.5
Navel Orange 69 17.6 0.2 1.3

DAILY TOTAL 1488 209.1 37.2 87.8

BREAKFAST
Cottage Cheese topped with Pinapple CALORIESCARBS FAT PROTEIN
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") 55 14 0 0
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") 55 14 0 0
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
TOTAL C272 C34 F2 P28

LUNCH
1 lunch wrap
1 Mission whole wheat tortilla 80 12 2 0
light cream cheese 2 Tbsp 60 2 4.5 3
deli turkey 2 oz 50 2 1 8
tillamook swiss cheese 1 slice 110 1 8 9
Quaker Rice Cake apple cinnamon 50 11 0 1
TOTAL C350 C28 F15.5 P21

SNACK
18 Unsalted almonds 120 4.5 10 4.5
Strawberries, fresh, 1 cup, halves 46 11 1 1

DINNER
Quesidilla with cheese, tomatoes, rice andyogurt
Tomatoe sliced (2 slices) 8 2 0 0.4
1 Mission whole wheat tortilla 80 12 2 0
Monterey Jack cheese 3 slices 75 0 7.5 3
**Yoplait Source..Aspartame Free 35 5 0 4
Brown Rice, long grain, 0.3 cup 65 13 1 2
TOTAL C263 C32 F10.5 P9.4

SNACK
Quaker Rice Cake apple cinnamon 50 11 0 1
Hard Boiled Egg, 1 large 78 1 5 6

DAILY TOTAL 1179 121.5 44 70.9