MEAL PLAN FOR ALMA VELASQUEZ

12/6/2008

BREAKFAST
Oatmeal with brown sugar and milk, Calories Carbs Fat Protein
Milk, nonfat, 1 cup 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 53 13 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
TOTAL C406 C75 F4 P17

LUNCH
Egg salad on toast
Egg, fresh, 1 jumbo 97 1 7 8
Egg, fresh, 1 jumbo 97 1 7 8
Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 tbsp 22 4 1 0
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
TOTAL C400 C40 F19 P22

SNACK
Apples, fresh, 0.75 cup slices 49 13 0 0
Apples, fresh, 0.75 cup slices 49 13 0 0
TOTAL C98 C26 F0 F0

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
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 C527 C51 F14 P53

SNACK
Quaker Rice Cake apple cinnamon 50 11 0 1
Strawberries, fresh, 1 cup, halves 77 17 1 2
TOTAL C127 C28 F1 P3

DAILY TOTAL 1553 220 38 95

DRINK LOTS OF WATER!!!!

 12/7/2008

BREAKFAST
Cheerios with milk, a banana and orange juice 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
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Orange Juice, 4 fl oz 55 13 0 1
TOTAL C356 C74 F2 P15

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
very berry chicken salad topped with lemon, and pretzels
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Raspberries, 0.75 cup 45 11 1 1
Strawberries, fresh, 1 cup, halves 77 17 1 2
Chicken Breast, sliced 0.5 breast, boneless,skinless 130 0 1 27
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
TOTAL C361 C51 F4 P36

SNACK
Hard Boiled Egg, 1 large 78 1 5 6
14 baby carrots - raw 35 8 0 1
TOTAL C113 C9 F5 P7

DINNER
Quesidilla with cheese, tomatoes, rice and a yogart
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
Rasberries topped with cool whip
Raspberries, 0.75 cup 45 11 1 1
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 1394 221 25.5 84.4

DRINK LOTS OF WATER!!!!
 12/8/2008

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, round (4" dia) 71 14 1 2
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) 71 14 1 2
Pancake Syrup, 1 tbsp 59 15 0 0
TOTAL C291 C61 F2 P9

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
Half oat bran bagel with .5 Tbsp. jam, and 1 medium banana 114 33 0 4

DINNER
Shrimp, broccoli, and green beans sautéed in olive
oil over rice, vanilla pudding, and strawberries
Olive Oil, 0.5 tbsp 60 0 7 0
Green Beans (snap), 24 beans (4" long) 41 9 0 2
Broccoli, fresh, 4 spear (about 5" long) 35 6 0 4
Shrimp, cooked, 5 oz 140 0 2 30
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Vanilla Pudding, ready to eat, 3 oz 111 19 3 2
Strawberries, fresh, 12 large (1-3/8" dia) 65 15 1 1
TOTAL C582 C75 F15 P43

SNACK
1 Whole foods fig bar 80 20 1 2

DAILY TOTAL 1417 217 33.5 79

DRINK LOTS OF WATER

 12/9/2008

BREAKFAST
Shredded wheat with, milk and raisins Calories Carbs Fat Protein
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Total C349 C77 F0 P15

LUNCH
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 56 14 0 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 56 14 0 0
TOTAL C254 C42 F8 P4

SNACK
Pineapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
TOTAL C110 C210 F16 P46

DINNER
Flank Steak Red potatoes, cauliflower, cajun zucchini
Flank Steak, 2 oz 87 0 4 12
Garlic Roasted Red Potatoes, 1 serving 130 20 5 4
Cauliflower, raw, 0.5 cup 13 3 0 1
Cajun Zucchini, 1 serving 103 17 1 4
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
TOTAL C462 C48 F16 P33

SNACK
smoothie, 1 serving 195 42 0 8
1 Whole foods fig bar 80 20 1 2

DAILY TOTAL 1342 253 20 50

DRINK LOTS OF WATER

 12/10/2008

BEAKFAST
Cream of wheat with milk, apple slices and orange juice CALORIES CARBS FAT PROTEIN
Orange Juice, 4 fl oz 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Apples, fresh, 0.75 cup slices 49 13 0 0
TOTAL C422 C86 F0 P15

LUNCH
Tuna with lettuce and mayonnaise on 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 (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
TOTAL C421 C56 F11 P30

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
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
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
TOTAL C266 C33 F8 P18

SNACK
Navel Orange 69 17.6 0.2 1.3
Grapes, 15 grapes, seedless 53 13 0 0
Grapes, 15 grapes, seedless 53 13 0 0

DAILY TOTAL 1378.5 239.6 20.2 66.8

DRINK LOTS OF WATER!!!