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
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
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 C399 C89 F2 P11

SNACK
Half of a bagel with peanut butter
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
7 baby carrots - raw 17.5 4 0 0.5
TOTAL C185.5 C22 F8 P7.5

LUNCH
Tuna sandwich with mayo and a Salad topped
with tomatoes, and Italian dressing
Lettuce, leaf salad, 2 cup, shredded 20 4 0 1
Tuna, Canned in Water, 0.5 can 96 0 1 21
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp 50 1 5 0
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Kraft Light Done Right Italian Salad Dressing, 1 tbsp 26 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
TOTAL C409 C47 F12 P31

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
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C175 C33 F4 P2

DINNER
Turkey burger withBroccoli and mushrooms over rice
and juice
foster farms Lean ground turkey 130 0 7 22
Sara Lee Whole wheat hamburger buns 110 21 1 4
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp 50 1 5 0
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 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Orange Juice, 4 fl oz 55 13 0 1
TOTAL C552 C71 F18 P35

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
Tortilla Chips, 0.5 oz 71 9 4 1
Salsa, 5 tbsp 22 5 0 1
TOTAL C218 C37 F8 P4
DAILY TOTAL 3877 598 104 181
BREAKFAST
Cheerios with milk, half bagel with jam, apple juice CALORIES CARBS FAT PROTEIN
Apple juice, unsweetened, 3 fl oz 44 11 0 0
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
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
TOTAL C475 C100 F2 P17

SNACK
Nutri grain cereal bar 140 26 3 1
Grapes, 15 grapes, seedless 53 13 0 0

LUNCH
Turkey sandwich, apple, orange and almonds
Oven roasted Turkey breast sandwich on wheat, lettuce, 168 23 6.5 10
tomato and light maynnaise
medium apple 90 23 0.3 0.4
Navel Orange 69 17.6 0.2 1.3
18 Unsalted almonds 120 4.5 10 4.5
TOTAL C447 C68.1 F17 P16.2

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
Lemon Chicken over rice, broccoli and cauliflower with cheese
Broccoli, fresh, 4 spear (about 5" long) 35 6 0 4
Cauliflower, raw, 1 cup 25 5 0 2
Lemon Chicken, 1 serving 150 6 2 28
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Swiss Cheese, 1 oz 107 1 8 8
Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) 59 8 3 1
Milk, nonfat, 1 cup 86 12 0 8
TOTAL C592 C64 F15 P55

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 1866.5 306.1 40 92.7

MERRY CHRISTMAS
RESUME ON FRIDAY
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

SNACK
Pretzels, and strawberries 46 11 1 1
Strawberries, fresh, 1 cup, halves 77 17 1 2
Whole Wheat Hard Pretzels, 0.75 oz
TOTAL C123 C28 F2 P3

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
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
TOTAL C600 C34 F31 P40

SNACK
Rice cake and half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Quaker Rice Cake apple cinnamon 50 11 0 1
TOTAL C104 C25 F0 P2

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
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

DAILY TOTAL 1697 228 51 89

BREAKFAST
Oatmeal with brown sugar and milk, apple juice Calories Carbs Fat Protein
Apple juice, unsweetened, 3 fl oz 44 11 0 0
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 C396 C72 F4 P16

SNACK
Cottage Cheese topped with Pinapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
TOTAL C136 C17 F1 P14

LUNCH
Bagel with peanut butter, carrots, crackers and grapes
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
Grapes, 15 grapes, seedless 53 13 0 0
TOTAL C376 C60 F10 P11

SNACK
Whole wheat pretzels and half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
TOTAL C131 C31 F1 P3

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
1 Whole foods fig bar 80 20 1 2
1 Whole foods fig bar 80 20 1 2

DAILY TOTAL 1795 296 33 91