1400 calories

Breakfast                                          Breakfast                                          Breakfast                                          Breakfast                                          Breakfast             

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

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

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

½ cup apple juice                                          1 pat butter                                          1 pat of butter                                          ½ cup orange juice                            1 cup skim milk

1 pat of butter                                                                                                                                                          ¼ c syrup                                         

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

2 ryvita crackers                                          3cups popped popcorn                            15 grapes                                          1/2cup raw peppers                            2 ryvita crackers             

6 Cucumber sticks                            6 whole cashews                                                                                                  1cup nonfat cottage cheese              ½ Tbsp Almond butter

Lunch                                                        Lunch                                                        Lunch                                                        Lunch                                                        Lunch

1 kiwi                                                        1 cup nonfat yogurt                            1 cup nonfat cottage cheese              2 apples                                                        2 slices whole grain bread

1 cup steamed asparagus                            1cup zucchini (sticks)                            6 whole pecans                                          1/3 cup corn                                          1cup zucchini

8oz plain yogurt                                          1 cup nonfat cottage cheese              8oz plain yogurt                                          2 Ryvita Crackers                            ½ cup red beans

1 cup red beans                                          2 Ryvita Crackers                            ½ cup raw peppers                            ½ cup nonfat cottage cheese              *1 oz canned salmon             

                                                                                                                ½ cup grapes             

Snack                                                        Snack                                                        Snack                                                        Snack                                                        Snack

1 orange                                                        1 banana                                                        celery sticks                                          ½c dried fruit                                          1 large peach

3 cups popcorn                                          celery sticks                                          ½ cup salsa                                                                                                  8oz plain yogurt

                                                        ½ cup salsa

Dinner                                                        Dinner                                                        Dinner                                                        Dinner                                                        Dinner

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

½ large baked potato                            2oz ground beef                                          2oz ground round                                          1/3 cup cooked brown rice              ½ c stuffing

1 tablespoon sour cream                            ½ cup green beans                            1 bun                                                        1 roll                                                        1 cup broccoli

1 cup broccoli                                          ½ cup black beans                            1 cup cauliflower                                          1 cup asparagus                                          1 dinner roll

                                                                                                                ½ cup brown rice                                          1 pat of butter                                          1 pat butter

                                                                                                                ½ cup kidney beans                                                       

1400 calories

Breakfast                                          Breakfast

1 cup skim milk                                          1/2 bagel

1 bagel                                                        1/2c orange juice

1/2c fruit cocktail                                          1 cups skim milk

1 Tbsp cream cheese                            1Tbsp cream cheese             

Snack                                                        Snack

1/2 whole grain bagel                            ½ whole wheat pita

6 whole cashews                                          ½ cup black beans

Lunch                                                        Lunch

1 slice whole grain bread                            1 cup non fat yogurt

1 cup red beans                                          1 cup nonfat cottage cheese

Celery sticks                                          6 whole walnuts

½ cup salsa                                          ½ cup fruit cocktail

*1 oz canned tuna

Snack                                                        Snack

1 apple                                                        1 grapefruit

...