1100 calories
Breakfast Breakfast Breakfast Breakfast Breakfast
1 cup skim milk 1 cup oatmeal 1 whole wheat English muffin 2 whole wheat pancakes 2 French Toast
1 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 2 pats of butter
½ cup apple juice 1 pat butter 2 pats of butter ½ cup orange juice 1 cup skim milk
1 pat of butter ¼ c syrup
2 ryvita crackers 6 whole cashews 15 cherries 6 whole cashews 1 hard boiled egg
1 whole large grapefruit 2 slices whole grain bread 4 small tangerines ½ cup unsweetened applesauce 2 slices whole grain bread
1 cup asparagus 1cup yellow squash ½ cup salsa ½ c steamed broccoli ½c green beans
*1 oz lean meat Celery sticks *1 oz canned salmon with ½ cup non fat cottage cheese ½ tbsp almond butter *1 oz lean meat balsamic vinegar to taste
1 orange 1 banana 6 whole pecans ½c dried fruit 2 nectarines
2oz chicken breast 1c spaghetti/meat sauce 1 hamburger 2oz fish 2oz turkey
1 large baked potato 2oz ground beef 3oz ground round ½ c rice 1c stuffing
2 tablespoons sour cream 1/2tbsp almond butter 1 bun 1 roll 1 cup broccoli
2 cups broccoli 1 cup green beans 1 cup cauliflower 1 cup carrots
3 Brussels sprouts 1 pat of butter
Breakfast Breakfast
1 cup skim milk 1 bagel
1 bagel 1/2c orange juice
1/2c fruit cocktail 1 cups skim milk
2 tsp preserves
6 whole pecans 6 whole pecans
2 slices whole grain bread 1 6” whole wheat pita
½ cup raw peppers 1cup cooked cauliflower
½ TBS natural peanut butter *1 oz canned salmon mixed with 1 TBS mustard
2oz chicken breast 1c lasagna
1 cup rice 2oz ground beef
...
Jam.Jest.SWIRR