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MEAL PLANS
BEFORE YOU GO DOWN AND LOOK THROUGH THE MEAL PLANS PLEASE TAKE NOTE:
These meal plans are all around 1000 calories. Please do not only eat 1000 calories a day. That is VERY dangerous. The reason I have created 1000 calorie meal plans is because I wanted them to be more flexible for you and your recommended calorie intake per day. You can go to an online calculator to determine your recommended needs. For example if your calculator told you to eat around 1700 calories a day, you could choose from any of the meal plans and add 3/4ths of another meal plan onto that. All the breakfast/lunch/dinner/snacks are around the same calorie amounts so you can pick and choose. I also leave out ketchup, sauce, coffee creamers, etc.
Breakfast: 1/2 Grapefruit (50cal) , 1 packet of original oatmeal (100 cal. 4g Protein) , 2 egg whites (34 cal 10g Protein), with sugar free Smuckers syrup (15 cal). Cup of Coffee or tea (0)
Total: 199 calories
Snack: 1 cup of strawberries (40 cal), 2 servings of Sugar free Jello (20 cal) 2 servings of Fat Free Reddi Whip (10 cal)
Total: 70 calories
Lunch: 2 slices of Sara Lee Honey Wheat bread (90 calories) 4 slices of turkey (45 calories 11g Protein) Mustard (0 cal) Lettuce (3 cal) Tomato Slice (4 cal) Medium Apple (80 cal) Chobani Yogurt Plain (100 Cal 18g Protein)
Total: 322 calories
Snack: Pretzels (100 cal) Mustard (0)
Total: 100 calories
Dinner: Ocean Lemon Peppered Tilapia (Single Serving Packet 100 calories 25g Protein) 1 cup of California Blend Vegetables steamed. (35 calories) 1 cup of whole grain rice (150 cal)
Total: 285 calories
Snack: 3 cups of Orville Redenbacher Original popcorn Air popped with splenda. (45 cal)
Total: 45 calories
Day total: 1021 (if you drink Chrystal light or other low calorie drinks don’t track those calories.)
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Breakfast: Chobani Non Fat Greek Yogurt (100 cal), 1 cup of blueberries (80 cal) 1 slice of Sara Lee bread with non fat butter (50 cal)
Total (230 calories and 21g Protein)
Snack: Grapefruit (50 cal) Kelloggs’ Special K bar (90 cal)
Total (140 calories)
Lunch: Cup of Campbell’s Select Harvest Tomato Soup (100 cal 3g Protein) Wheat Thin mini’s (100
calorie pack) 1 cup radishies (20 cal)
Total: ( 220 calories)
Snack: 4 egg whites (68 cal 20g Protein) Smuckers Sugar Free Syrup (20 cal) Rice Cake (50 cal)
Total: (138)
Dinner: California Blend 1 cup (30 cal) Atlantic Salmon 0.5 Fillet (280 calories 39g Protein) Non Calorie
Cottage Cheese (80 calories 12g protein)
Total (290 calories 52g Protein)
Daily Total (1018)
Total (230 calories and 21g Protein)
Snack: Grapefruit (50 cal) Kelloggs’ Special K bar (90 cal)
Total (140 calories)
Lunch: Cup of Campbell’s Select Harvest Tomato Soup (100 cal 3g Protein) Wheat Thin mini’s (100
calorie pack) 1 cup radishies (20 cal)
Total: ( 220 calories)
Snack: 4 egg whites (68 cal 20g Protein) Smuckers Sugar Free Syrup (20 cal) Rice Cake (50 cal)
Total: (138)
Dinner: California Blend 1 cup (30 cal) Atlantic Salmon 0.5 Fillet (280 calories 39g Protein) Non Calorie
Cottage Cheese (80 calories 12g protein)
Total (290 calories 52g Protein)
Daily Total (1018)
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Breakfast: Quaker Oatmeal 1 Packet (100 cal), 4 egg whites (68 cal 20g Protein) Smuckers Sugar Free Syrup (20 cal) Grapefruit (50 cal)
Total (238 cal)
Snack: Medium Apple (80 cal) 1 tablespoon of reduced fat peanut butter (80 cal)
Total (160 cal)
Lunch: 2 slices of Sara lee bread (90 cal) 2 servings of turkey (90 cal) 1 cup baby carrots (35 cal) 3 Iceberg Lettuce Leaves ( 1.5 cal) Mustard (0 cal) 1 cup of non fat cottage cheese (80 cal)
Total: (297calories )
Snack: Large Cucumber with potassium salt (22 cal) 2 servings of sugar free jello (20 cal)
Total: (42 cal)
Dinner: California Blend 1 cup (30 cal) Barbecued Tofu Burger -Exciting Entrees- (173 calories) 1/2 sweet potato baked (60 cal)
Total (263)
Daily Total (1000)
Total (238 cal)
Snack: Medium Apple (80 cal) 1 tablespoon of reduced fat peanut butter (80 cal)
Total (160 cal)
Lunch: 2 slices of Sara lee bread (90 cal) 2 servings of turkey (90 cal) 1 cup baby carrots (35 cal) 3 Iceberg Lettuce Leaves ( 1.5 cal) Mustard (0 cal) 1 cup of non fat cottage cheese (80 cal)
Total: (297calories )
Snack: Large Cucumber with potassium salt (22 cal) 2 servings of sugar free jello (20 cal)
Total: (42 cal)
Dinner: California Blend 1 cup (30 cal) Barbecued Tofu Burger -Exciting Entrees- (173 calories) 1/2 sweet potato baked (60 cal)
Total (263)
Daily Total (1000)
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Breakfast: Quaker Oatmeal 1 Packet (100 cal), Grapefruit (50 cal)
Total (130 cal)
Snack: Special K bar (90 cal)
Total (90 cal)
Lunch: 3 Cups of Shredded Lettuce topped with 1/2 medium apple slices (40 cal) 2 egg whites (34 cal) and Fat Free Raspberry Vin (30 cal) Chobani Yogurt (100 cal)
Total: (234 calories )
Snack: 4 servings of sugar free jello (40 cal)
Total: (40 cal)
Dinner: 2 Slices of Pizza Hut Medium Thin n Crispy Cheese Pizza (400 cal) 1 Pizza Hut Bread stick (150 cal) 0.5 cup of broccoli chopped. (12 cal)
Total (562 cal)
Daily Total (1063 calories and 65g of protein 25g of fat 146g carbs.)
Total (130 cal)
Snack: Special K bar (90 cal)
Total (90 cal)
Lunch: 3 Cups of Shredded Lettuce topped with 1/2 medium apple slices (40 cal) 2 egg whites (34 cal) and Fat Free Raspberry Vin (30 cal) Chobani Yogurt (100 cal)
Total: (234 calories )
Snack: 4 servings of sugar free jello (40 cal)
Total: (40 cal)
Dinner: 2 Slices of Pizza Hut Medium Thin n Crispy Cheese Pizza (400 cal) 1 Pizza Hut Bread stick (150 cal) 0.5 cup of broccoli chopped. (12 cal)
Total (562 cal)
Daily Total (1063 calories and 65g of protein 25g of fat 146g carbs.)
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Breakfast: 2 Slices of Sara Lee Bread (90 cal), Smuckers Sugar Free Jelly (10 cal) Grapefruit (50 cal) Plain Fat Free Chobani Greek Yogurt (100 cal)
Total (237 cal)
Snack: 0.5 Cup of Grapes (30 cal) Hot tea (0 cal)
Total (30 cal)
Lunch: Campbell’s Select Harvest Italian-Style Wedding Soup 1 cup (130 cal) 4 Cups of Tossed Lettuce (20 cal) 0.5 Cup Cucumber (7 calories)
Total: (277 cal )
Snack: Fat Free , No Sugar Added Ice Cream Sandwich (110 cal)
Total: (110 cal)
Dinner: Barilla Pasta- Whole Grain Penne (1/3 cup uncooked) (200 cal) Light Ragu Tomato & Basil Spaghetti Sauce (50 cal) Grilled Chicken Breast 1 Unit (78 cal) 1 cup Snapped Green Beans (34 cal)
Total (362)
Daily Total (1026 calories and 77g of protein 11g of fat 156g carbs.)
Total (237 cal)
Snack: 0.5 Cup of Grapes (30 cal) Hot tea (0 cal)
Total (30 cal)
Lunch: Campbell’s Select Harvest Italian-Style Wedding Soup 1 cup (130 cal) 4 Cups of Tossed Lettuce (20 cal) 0.5 Cup Cucumber (7 calories)
Total: (277 cal )
Snack: Fat Free , No Sugar Added Ice Cream Sandwich (110 cal)
Total: (110 cal)
Dinner: Barilla Pasta- Whole Grain Penne (1/3 cup uncooked) (200 cal) Light Ragu Tomato & Basil Spaghetti Sauce (50 cal) Grilled Chicken Breast 1 Unit (78 cal) 1 cup Snapped Green Beans (34 cal)
Total (362)
Daily Total (1026 calories and 77g of protein 11g of fat 156g carbs.)
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Breakfast: 0.5 Cup of Fiber One Cereal (60 cal) 1 Small Banana (93 cal) Almond Breeze Milk (40 cal)
Total (193 cal)
Snack: 1 cup Celery strips ( 20 cal) 1 tbsp of Kraft FF Ranch Dressing (12 cal)
Total (32 cal)
Lunch: Greek Pita (120 cal) 1 Unit Grilled Chicken Breast (78 cal) Romain Lettuce 1 cup(4 cal) Caesar Dressing Hellman’s (55 cal) Chobani Greek Yogurt (100 cal)
Total: (357 )
Snack: 4 Large Strawberries
Total: (22 cal)
Dinner: Low Fat Vegetarian Lasagna -Recipe Under Exciting Entrees-(278 cal) 1 cup of Steamed Broccoli (55 cup) Nonfat Cottage Cheese (80 cal) 4 Cherry Tomatoes (14 cal)
Total (427)
Daily Total (1031 calories and 83g of protein 16g of fat 156g carbs.)
Total (193 cal)
Snack: 1 cup Celery strips ( 20 cal) 1 tbsp of Kraft FF Ranch Dressing (12 cal)
Total (32 cal)
Lunch: Greek Pita (120 cal) 1 Unit Grilled Chicken Breast (78 cal) Romain Lettuce 1 cup(4 cal) Caesar Dressing Hellman’s (55 cal) Chobani Greek Yogurt (100 cal)
Total: (357 )
Snack: 4 Large Strawberries
Total: (22 cal)
Dinner: Low Fat Vegetarian Lasagna -Recipe Under Exciting Entrees-(278 cal) 1 cup of Steamed Broccoli (55 cup) Nonfat Cottage Cheese (80 cal) 4 Cherry Tomatoes (14 cal)
Total (427)
Daily Total (1031 calories and 83g of protein 16g of fat 156g carbs.)
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Breakfast: Chocolate Malt-O-Meal (3 tbsp dry mix) (114 cal) 0.5 Grapefruit (37 cal) 2 Egg Whites (34 cal)
Total (185 cal)
Snack: Unsweetened Applesauce (50 cal) Watermelon 0.5 cup (25 cal)
Total (75 cal)
Lunch: 2 slices of Sara Lee Wheat Bread (90 cal) 1.5 tbsp Jiff Reduced Fat Peanut Butter(143 cal) Smuckers Sugar Free Jelly (10 cal) Chobani Greek Yogurt (100 cal)
Total: (343)
Snack: Non Fat Cottage Cheese (80 cal)
Total: (80 cal)
Dinner: Extra Lean Hamburger Meat (150 cal) Sara Lee Wheat Hamburger Bun (120 cal) Lettuce Slices (2 cal) 2 Slices Tomato (12 cal) 5 Large Strawberries (21 cal) Broccoli Steamed With Garlic 0.5 cup (21 cal)
Total (327)
Daily Total (1008 calories and 83g of protein 9g of fat 133g carbs.)
Total (185 cal)
Snack: Unsweetened Applesauce (50 cal) Watermelon 0.5 cup (25 cal)
Total (75 cal)
Lunch: 2 slices of Sara Lee Wheat Bread (90 cal) 1.5 tbsp Jiff Reduced Fat Peanut Butter(143 cal) Smuckers Sugar Free Jelly (10 cal) Chobani Greek Yogurt (100 cal)
Total: (343)
Snack: Non Fat Cottage Cheese (80 cal)
Total: (80 cal)
Dinner: Extra Lean Hamburger Meat (150 cal) Sara Lee Wheat Hamburger Bun (120 cal) Lettuce Slices (2 cal) 2 Slices Tomato (12 cal) 5 Large Strawberries (21 cal) Broccoli Steamed With Garlic 0.5 cup (21 cal)
Total (327)
Daily Total (1008 calories and 83g of protein 9g of fat 133g carbs.)
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Breakfast: 2 Ego Nutri-Grain Low Fat Whole Grain Waffles (140 cal) 5 Medium Strawberries (18 cal) Smuckers Sugar Free Syrup (20 cal)
Total (178 cal)
Snack: Chobani Greek Yogurt (100 cal)
Total (100 cal)
Lunch: Campbell’s Select Harvest Tomato with Basil Soup (100 cal) Honey Wheat Pretzels, Rold Gold Brand (110 cal) 2 Cups Romain Lettuce (16 cal) 1 tbsp Kraft Fat Free Italian Salad Dressing (10 cal)
Total: (236)
Dinner: Greek Style Quinoa Burger (273 cal) “Recipe Under Exciting Entrees” 1 cup of Snap Green Beans (34 cal) Health Valley Fat Free Black Bean and Veggie Soup (120)
Total (427)
Dessert: 1/2 Cup of Arctic Zero Ice cream (32 cal) 2 Sugar Free Oreo Cookies (100 cal)
Total (132 cal)
Daily Total (1073 calories and 83g of protein 9g of fat 150g carbs.)
Total (178 cal)
Snack: Chobani Greek Yogurt (100 cal)
Total (100 cal)
Lunch: Campbell’s Select Harvest Tomato with Basil Soup (100 cal) Honey Wheat Pretzels, Rold Gold Brand (110 cal) 2 Cups Romain Lettuce (16 cal) 1 tbsp Kraft Fat Free Italian Salad Dressing (10 cal)
Total: (236)
Dinner: Greek Style Quinoa Burger (273 cal) “Recipe Under Exciting Entrees” 1 cup of Snap Green Beans (34 cal) Health Valley Fat Free Black Bean and Veggie Soup (120)
Total (427)
Dessert: 1/2 Cup of Arctic Zero Ice cream (32 cal) 2 Sugar Free Oreo Cookies (100 cal)
Total (132 cal)
Daily Total (1073 calories and 83g of protein 9g of fat 150g carbs.)
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Breakfast: 1 Cup Cream of Wheat (131 cal) 2 Egg Whites (34 cal) 1/2 Grapefruit (37 cal)
Total (202 cal)
Snack: Chobani Greek Yogurt (100 cal)
Total (100 cal)
Lunch: Subway 6 inch Turkey Breast Sub on Whole Grain with Lettuce, Tomato, Pickle, Cucumber, Onion, Yellow Mustard.(280) 5 Medium Strawberries (14 cal)
Total: (294 cal)
Snack: Kellogg’s Special K Bar (90 cal)
Total (90 cal)
Dinner: 1 Cod Fillet seasoned baked with Lemon Pepper (189 cal) 1 5inch Sweet Potato Baked (137cal) 1 cup Cooked Asparagus seasoned with garlic (31)
Total (356)
Daily Total (1043 calories, 97g of protein ,8g of fat ,149g carbs.)
Total (202 cal)
Snack: Chobani Greek Yogurt (100 cal)
Total (100 cal)
Lunch: Subway 6 inch Turkey Breast Sub on Whole Grain with Lettuce, Tomato, Pickle, Cucumber, Onion, Yellow Mustard.(280) 5 Medium Strawberries (14 cal)
Total: (294 cal)
Snack: Kellogg’s Special K Bar (90 cal)
Total (90 cal)
Dinner: 1 Cod Fillet seasoned baked with Lemon Pepper (189 cal) 1 5inch Sweet Potato Baked (137cal) 1 cup Cooked Asparagus seasoned with garlic (31)
Total (356)
Daily Total (1043 calories, 97g of protein ,8g of fat ,149g carbs.)
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Breakfast: Trader Joe’s Fat Free English Muffin (110 cal) 1 tbsp “I can’t believe it’s not butter”(5 cal) Smuckers Sugar Free Jelly (10 cal) 1 Medium Peach (42 cal) Egg White (17 cal)
Total: (184 calories)
Snack: 1 cup of Fresh Diced Pineapple (76 cal) Sugar Free Pudding Cup (60 cal)
Total: (136 calories)
Lunch: Chicken Breast , No Skin 1 unit (78 cal) 3 cups Romain Lettuce (24 cal) Kraft Fat Free Caesar Italian Dressing 1 tbsp (13 cal) Nonfat Cottage Cheese (80 cal) 1 medium tomato cut into slices (26 cal)
Total: (220 calories)
Snack:Honey Nut Cheerio Cereal Bar (160)
Total: (160 calories)
Dinner: Sloppy Joe Sliders (189 cal) (Recipe Exciting Entrees) Stuffed Mushrooms (18 cal) (Exciting Entrees) 1 (2-1/3” x 4-3/4”) Baked Potato (145 cal)
Total: (352 calories)
Daily Total : Calories 1052, Carbs 149g, Fat 9g, Protein 68g
Total: (184 calories)
Snack: 1 cup of Fresh Diced Pineapple (76 cal) Sugar Free Pudding Cup (60 cal)
Total: (136 calories)
Lunch: Chicken Breast , No Skin 1 unit (78 cal) 3 cups Romain Lettuce (24 cal) Kraft Fat Free Caesar Italian Dressing 1 tbsp (13 cal) Nonfat Cottage Cheese (80 cal) 1 medium tomato cut into slices (26 cal)
Total: (220 calories)
Snack:Honey Nut Cheerio Cereal Bar (160)
Total: (160 calories)
Dinner: Sloppy Joe Sliders (189 cal) (Recipe Exciting Entrees) Stuffed Mushrooms (18 cal) (Exciting Entrees) 1 (2-1/3” x 4-3/4”) Baked Potato (145 cal)
Total: (352 calories)
Daily Total : Calories 1052, Carbs 149g, Fat 9g, Protein 68g
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Breakfast: Kellogg’s Special K Red Berries Cereal, 1 cup (120 cal) 1/2 Grapefruit (37 cal) 1 cup Almond Breeze Unsweetened Milk (40 cal) 2 Large Egg Whites (34 cal)
Total: (231 calories)
Snack:1 cup diced Celery (19 cal) 2 tbsp Garlic Hummus (46 cal) 1 cup Strawberry halves (46 cal)
Total: (111 calories)
Lunch: 2 Slices Sara Lee Wheat Bread (90 cal) 2 Slices Turkey Breast Meat (44 cal) 1 slice Tomato (4 cal) Iceberg Lettuce Slices (2 cal) Small Kiwi Fruit W/out Skin (32 cal) 1/2 Cup Nonfat Cottage Cheese (80 cal)
Total: (253 calories)
Dinner: 5 Servings Chard Potstickers (Recipe Exciting Entrees) (200 cal), 1/2 Brown Rice, Long Grain (108 cal) San-J Organic Tamari Fat Free Soy Sauce (10 cal) 1 cup Green Beans Snapped (34 cal)
Total: (352 calories)
Dessert: 1/2 cup Eddy’s Fat Free/Sugar Free Chocolate Fudge Ice cream (100 cal)
Total: (100 calories)
Daily Total : Calories 1048, Carbs 143g, Fat 9g, Protein 77g
Total: (231 calories)
Snack:1 cup diced Celery (19 cal) 2 tbsp Garlic Hummus (46 cal) 1 cup Strawberry halves (46 cal)
Total: (111 calories)
Lunch: 2 Slices Sara Lee Wheat Bread (90 cal) 2 Slices Turkey Breast Meat (44 cal) 1 slice Tomato (4 cal) Iceberg Lettuce Slices (2 cal) Small Kiwi Fruit W/out Skin (32 cal) 1/2 Cup Nonfat Cottage Cheese (80 cal)
Total: (253 calories)
Dinner: 5 Servings Chard Potstickers (Recipe Exciting Entrees) (200 cal), 1/2 Brown Rice, Long Grain (108 cal) San-J Organic Tamari Fat Free Soy Sauce (10 cal) 1 cup Green Beans Snapped (34 cal)
Total: (352 calories)
Dessert: 1/2 cup Eddy’s Fat Free/Sugar Free Chocolate Fudge Ice cream (100 cal)
Total: (100 calories)
Daily Total : Calories 1048, Carbs 143g, Fat 9g, Protein 77g
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Breakfast: Chobani Yogurt (100 cal), Raspberries 1/2 cup (30 cal), Blueberries 1/2 cup (41 cal), 4 Medium Strawberries (14 cal), Kellogg’s Low Fat Granola W/Raisins Cereal 1/4 cup (105 cal)
Total (247 cal)
Snack: Grapefruit (37 cal)
Total (37 cal)
Lunch: Progresso Light Chicken Noodle Soup (70 cal), Reduced Fat Wheat Thins (130 cal) ,2 Egg Whites (34 cal) ,Cauliflower 1/2 cup (13 cal)
Total (247 cal)
Snack: Celery 1 cup (19 cal), Cucumber 1 cup slices (14 cal) ,Black Pepper 1 tbsp (5 cal), Sugar Free Popsicle (15 cal)
Total (54 cal)
Dinner: Chicken Fajita: Grilled Chicken Breast -1 unit no skin (78 cal) 1 slice Tomato (4 cal), Onions 1/2 cup (22 cal), Green Pepper 1 Medium (30 cal), Salsa 2 tbsp (9 cal), Fat Free Colby Jack Cheese 1/2 Serving (40 cal), 1 Large La Tortilla Factory Tortilla (90 cal), El Pollo Loco Spanish Rice 1 Serving (130 cal)
Total (413 cal)
Daily Total: Calories-1040, Carbohydrates-160, Fat-12, Protein-72
Total (247 cal)
Snack: Grapefruit (37 cal)
Total (37 cal)
Lunch: Progresso Light Chicken Noodle Soup (70 cal), Reduced Fat Wheat Thins (130 cal) ,2 Egg Whites (34 cal) ,Cauliflower 1/2 cup (13 cal)
Total (247 cal)
Snack: Celery 1 cup (19 cal), Cucumber 1 cup slices (14 cal) ,Black Pepper 1 tbsp (5 cal), Sugar Free Popsicle (15 cal)
Total (54 cal)
Dinner: Chicken Fajita: Grilled Chicken Breast -1 unit no skin (78 cal) 1 slice Tomato (4 cal), Onions 1/2 cup (22 cal), Green Pepper 1 Medium (30 cal), Salsa 2 tbsp (9 cal), Fat Free Colby Jack Cheese 1/2 Serving (40 cal), 1 Large La Tortilla Factory Tortilla (90 cal), El Pollo Loco Spanish Rice 1 Serving (130 cal)
Total (413 cal)
Daily Total: Calories-1040, Carbohydrates-160, Fat-12, Protein-72
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Breakfast: Chobani Yogurt (100 cal) Grapefruit 1/2 (37 cal), Low-Fat Blueberry Bran Muffins (123 cal) (Vegan and Vegetarian)
Total (260 cal)
Snack: Sugar Free Jell-o 4 Servings (40 cal)
Total (40 cal)
Lunch:Turkey Breast Meat 2 Slices (44 cal), Whole Grain Wheat Thins (140 cal), Non Fat Cottage Cheese (80 cal) Cucumber 1cup slices (14 cal), Motts Unsweetened Applesauce (50 cal)
Total (328 cal)
Snack: Orville Redenbacher’s Original Popcorn Air Popped 3 cups (45 cal)
Total (45 cal)
Dinner: Spaghetti Squash Cooked 3 cups (126 cal), Black Pepper 1tbsp (16 cal), Light Ragu Tomato & Basil Spaghetti Sauce (50 cal) Cooked Shrimp 4 medium (22 cal) Pepperidge Farm Whole Grain Garlic Bread (170 cal)
Total (384 cal)
Daily Total: Calories-1057, Carbohydrates-134, Fat-14, Protein-66
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Total (260 cal)
Snack: Sugar Free Jell-o 4 Servings (40 cal)
Total (40 cal)
Lunch:Turkey Breast Meat 2 Slices (44 cal), Whole Grain Wheat Thins (140 cal), Non Fat Cottage Cheese (80 cal) Cucumber 1cup slices (14 cal), Motts Unsweetened Applesauce (50 cal)
Total (328 cal)
Snack: Orville Redenbacher’s Original Popcorn Air Popped 3 cups (45 cal)
Total (45 cal)
Dinner: Spaghetti Squash Cooked 3 cups (126 cal), Black Pepper 1tbsp (16 cal), Light Ragu Tomato & Basil Spaghetti Sauce (50 cal) Cooked Shrimp 4 medium (22 cal) Pepperidge Farm Whole Grain Garlic Bread (170 cal)
Total (384 cal)
Daily Total: Calories-1057, Carbohydrates-134, Fat-14, Protein-66
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Breakfast: Cantaloupe 1 cup diced (55 cal), Strawberries 1 cup halves (46 cal), Egg white omelet (109 cal) Recipe on page
Total (209 cal)
Snack: Grapefruit 1/2 (37 cal)
Total (37 cal)
Lunch: Sara Lee Delightful Whole Wheat Bagel (130 cal) Oscar Mayer Bologna (Fat Free)(22 cal) Mustard (0 cal) Non Fat Cottage Cheese (80 cal), Medium Apple (81 cal), (Add Lettuce and Tomato to sandwich)
Total (314 cal)
Snack: Large Whole Wheat Tortilla baked in oven (130 cal) Salsa 3 tbsp (9 cal)
Total (139 cal)
Dinner: Halibut Fillet 1/2 Grilled in Lemon and Pepper (223 cal) Steamed Broccoli 1/2 cup (27 cal) Pillsbury Whole Wheat Dinner Roll (90 cal)
Total (340 cal)
Daily Total: Calories-1039, Carbohydrates-133, Fat-9, Protein-98
Total (209 cal)
Snack: Grapefruit 1/2 (37 cal)
Total (37 cal)
Lunch: Sara Lee Delightful Whole Wheat Bagel (130 cal) Oscar Mayer Bologna (Fat Free)(22 cal) Mustard (0 cal) Non Fat Cottage Cheese (80 cal), Medium Apple (81 cal), (Add Lettuce and Tomato to sandwich)
Total (314 cal)
Snack: Large Whole Wheat Tortilla baked in oven (130 cal) Salsa 3 tbsp (9 cal)
Total (139 cal)
Dinner: Halibut Fillet 1/2 Grilled in Lemon and Pepper (223 cal) Steamed Broccoli 1/2 cup (27 cal) Pillsbury Whole Wheat Dinner Roll (90 cal)
Total (340 cal)
Daily Total: Calories-1039, Carbohydrates-133, Fat-9, Protein-98
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Breakfast: Quaker Instant Oatmeal, prepared with water, 1 Packet (100 cal), egg white, fresh, 3 large (51 cal) Raisins, 10 raisins (16 cal) ,Grapefruit, 0.5 fruit (37 cal)
Total: (204 Calories)
Snack: Strawberries, fresh, 1 cup, halves (46 cal) graham cracker low fat 1 cracker, (15 cal) Candy, Hershey’s Sugar Free Mini Chocolate Bar, 1(42 cal) (Melt over Strawberries and Cracker)
Total: (103 calories)
Lunch: Tuna Salad Pita Pocket (209 cal) (Recipe on “Excxiting Entrees) Nonfat Cottage Cheese(80 cal)
Total (289 calories)
Snack: Animal Cracker Cookies (120 cal),Almond Breeze Almond Milk, Unsweetened Original, 8 oz(40 cal)
Total (160 calories)
Dinner: Progresso Healthy Classics Minestrone Soup, 1 cup (123 cal),Pizza Bread sticks(112 cal) (Recipe on Page) Romaine Lettuce (salad), 2 cup, shredded (16 cal) Bunny-Luv Organic Shredded Carrot, 0.5 cup (25 cal) Kraft Fat Free Italian Salad Dressing, 1 tbsp
Total (286 calories)
Daily Total Calories- 1041 Carbohydrates-152 Total Fat -16 Protein-72
Total: (204 Calories)
Snack: Strawberries, fresh, 1 cup, halves (46 cal) graham cracker low fat 1 cracker, (15 cal) Candy, Hershey’s Sugar Free Mini Chocolate Bar, 1(42 cal) (Melt over Strawberries and Cracker)
Total: (103 calories)
Lunch: Tuna Salad Pita Pocket (209 cal) (Recipe on “Excxiting Entrees) Nonfat Cottage Cheese(80 cal)
Total (289 calories)
Snack: Animal Cracker Cookies (120 cal),Almond Breeze Almond Milk, Unsweetened Original, 8 oz(40 cal)
Total (160 calories)
Dinner: Progresso Healthy Classics Minestrone Soup, 1 cup (123 cal),Pizza Bread sticks(112 cal) (Recipe on Page) Romaine Lettuce (salad), 2 cup, shredded (16 cal) Bunny-Luv Organic Shredded Carrot, 0.5 cup (25 cal) Kraft Fat Free Italian Salad Dressing, 1 tbsp
Total (286 calories)
Daily Total Calories- 1041 Carbohydrates-152 Total Fat -16 Protein-72
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Breakfast: Banana, fresh, 1 small (6” to 6-7/8” long) (93 cal),Jif Creamy Peanut Butter, reduced fat, 1 tbsp (95 cal)
Egg white, 2 serving (34 cal), Sara Lee Bread Honey Whole Wheat (45 cal)
Total: (267 Calories)
Snack: Plum (30 cal), Dannon, Light & Fit Carb & Sugar Control Vanilla Cream Yogurt, 4 oz (45 cal)
Total: (75 calories)
Lunch: Wheat Thin Reduced Fat Crackers (130 cal), Nonfat Cottage Cheese(80 cal) Cucumber 1 cup slices (16 cal) American Spoon Foods Jalapeno Pepper Jelly, 2 tbsp (30 cal)
Total (256 calories)
Snack: Air Popped Popcorn 3 cups (40 cal)
Total (40 calories)
Dinner: Hot Skillet Salad, (233 cal) (Recipe on page under Vegan and Vegetarian) Pillsbury whole wheat dinner roll (90 cal)
Total (323 calories)
Egg white, 2 serving (34 cal), Sara Lee Bread Honey Whole Wheat (45 cal)
Total: (267 Calories)
Snack: Plum (30 cal), Dannon, Light & Fit Carb & Sugar Control Vanilla Cream Yogurt, 4 oz (45 cal)
Total: (75 calories)
Lunch: Wheat Thin Reduced Fat Crackers (130 cal), Nonfat Cottage Cheese(80 cal) Cucumber 1 cup slices (16 cal) American Spoon Foods Jalapeno Pepper Jelly, 2 tbsp (30 cal)
Total (256 calories)
Snack: Air Popped Popcorn 3 cups (40 cal)
Total (40 calories)
Dinner: Hot Skillet Salad, (233 cal) (Recipe on page under Vegan and Vegetarian) Pillsbury whole wheat dinner roll (90 cal)
Total (323 calories)
Dessert- 6 Almonds (42 cal) Kirkland 70 Percent Dark Chocolate Square (26 cal)
Total (68 calories)
Daily Total Calories- 1029 Carbohydrates-152 Total Fat -15 Protein-69
Daily Total Calories- 1029 Carbohydrates-152 Total Fat -15 Protein-69
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Breakfast: 2 Egg whites (34 cal) Banana Nut Muffin Fiber One (140 cal) Grapefruit 1/2 (37 cal)
Total: (211 Calories)
Snack: Nonfat Cottage Cheese (80 cal) Cucumber slices 1 cup (16 cal), Medium Ripe Tomato 1/2 (8 cal)
Total: (104 calories)
Lunch: Campbell’s Select Harvest Soup Tomato with Basil, 1 cup (100 cal) Grilled Cheese Sandwich (125 cal) (Recipe on Page) Broccoli Fresh 1 cup (25 cal)
Total (250 calories)
Dinner: Bumble Bee Prime Fillet Salmon Steaks, Teriyaki Salmon, 1 pouch (160 cal), Baked Potato,(2-1/3” x 4-3/4”) (145 cal)Peas, Frozen 1/2 cup (55 cal)
Total (361 calories)
Dessert: Weight Watchers Vanilla Ice Cream Sandwich (120 cal)
Total (120 calories)
Daily Total : Calories- 1045 Carbohydrates-159 Total Fat -10 Protein-71
Total: (211 Calories)
Snack: Nonfat Cottage Cheese (80 cal) Cucumber slices 1 cup (16 cal), Medium Ripe Tomato 1/2 (8 cal)
Total: (104 calories)
Lunch: Campbell’s Select Harvest Soup Tomato with Basil, 1 cup (100 cal) Grilled Cheese Sandwich (125 cal) (Recipe on Page) Broccoli Fresh 1 cup (25 cal)
Total (250 calories)
Dinner: Bumble Bee Prime Fillet Salmon Steaks, Teriyaki Salmon, 1 pouch (160 cal), Baked Potato,(2-1/3” x 4-3/4”) (145 cal)Peas, Frozen 1/2 cup (55 cal)
Total (361 calories)
Dessert: Weight Watchers Vanilla Ice Cream Sandwich (120 cal)
Total (120 calories)
Daily Total : Calories- 1045 Carbohydrates-159 Total Fat -10 Protein-71
—————————————————————————————
Breakfast: Carrot Cake Pancakes (180 cal)(Recipe on Page) 2 Egg whites (34 cal) Non-fat butter (5 cal) Sugar Free Smucker’s Breakfast Syrup 1/4 cup (20 cal)
Total: (239 Calories)
Snack: Plum (30 cal) Air Popped Pop Corn 3 cups (45 cal)
Total: (75 calories)
Lunch: 1 unit Chicken Breast, no (78 cal), Chobani Yogurt (100 cal), Grapefruit 1/2 (37 cal) Iceberg Salad Mix- 3 cups (23 cal), Kraft Fat Free Italian Salad Dressing (20 cal)
Total (259 calories)
Snack: 100 Calorie Pack Nabisco Oreos (100 cal) 2 Large Jet-Puffed Marshmallows (50 cal)
Total(150 cal)
Dinner: Snow Crabs (Steamed over water) 1lb (160 cal) Brown Rice -Medium Grain 1/2 cup (109 cal) Campbell’s Select Harvest Light Soup- Light Vegetable and Pasta (60 cal), 5 Large Fresh Strawberries (27 cal)
Total (356 calories)
Daily Total Calories- 1079 Carbohydrates-145 Total Fat -12 Protein-61
Total: (239 Calories)
Snack: Plum (30 cal) Air Popped Pop Corn 3 cups (45 cal)
Total: (75 calories)
Lunch: 1 unit Chicken Breast, no (78 cal), Chobani Yogurt (100 cal), Grapefruit 1/2 (37 cal) Iceberg Salad Mix- 3 cups (23 cal), Kraft Fat Free Italian Salad Dressing (20 cal)
Total (259 calories)
Snack: 100 Calorie Pack Nabisco Oreos (100 cal) 2 Large Jet-Puffed Marshmallows (50 cal)
Total(150 cal)
Dinner: Snow Crabs (Steamed over water) 1lb (160 cal) Brown Rice -Medium Grain 1/2 cup (109 cal) Campbell’s Select Harvest Light Soup- Light Vegetable and Pasta (60 cal), 5 Large Fresh Strawberries (27 cal)
Total (356 calories)
Daily Total Calories- 1079 Carbohydrates-145 Total Fat -12 Protein-61
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Breakfast: Tropical Fruit Parfait (100 cal) Recipe on Page, 2 Sunny Side Up Eggs with Pepper (140 cal)
Total: (240 calories)
Snack: Red Pepper Triangles 10 Servings (Recipe on Page) (120 cal)
Total: (120 calories)
Lunch: Grapefruit 1/2 (37 cal), 2 slices of Sara Lee Bread (90 cal), Turkey Breast 2 Slices (44 cal), Iceberg Lettuce One Slice (2 cal) Tomato 1 Slice (4 cal) Pringles 100 calories pack (100 cal)
Total: (277 calories)
Snack: 4 Large Strawberries (16 cal), Air Popped Popcorn 1 cup (15 cal)
Total (31 calories)
Dinner: Lemon-Mint Chicken Cutlet on Watercress (225 cal) Recipe on Page. Non Fat Cottage Cheese (80 cal)
Total (305 calories)
Dessert: Weight Watchers Giant Chocolate Fudge Ice Cream Bar (110 cal)
Total (110 calories)
Daily Total: Calories-1084, Carbs 101, Fat 18, Protein 95
Total: (240 calories)
Snack: Red Pepper Triangles 10 Servings (Recipe on Page) (120 cal)
Total: (120 calories)
Lunch: Grapefruit 1/2 (37 cal), 2 slices of Sara Lee Bread (90 cal), Turkey Breast 2 Slices (44 cal), Iceberg Lettuce One Slice (2 cal) Tomato 1 Slice (4 cal) Pringles 100 calories pack (100 cal)
Total: (277 calories)
Snack: 4 Large Strawberries (16 cal), Air Popped Popcorn 1 cup (15 cal)
Total (31 calories)
Dinner: Lemon-Mint Chicken Cutlet on Watercress (225 cal) Recipe on Page. Non Fat Cottage Cheese (80 cal)
Total (305 calories)
Dessert: Weight Watchers Giant Chocolate Fudge Ice Cream Bar (110 cal)
Total (110 calories)
Daily Total: Calories-1084, Carbs 101, Fat 18, Protein 95
—————————————————————————————-
Breakfast: 2 Egg Whites (34 cal), Almond Breeze Unsweetened Milk 1 cup (40 cal), Multi grain Cheerios Cereal 1 cup (110 cal) ,Strawberries 1 cup halves (46 cal)
Total: (230 calories)
Snack: Chobani Greek Yogurt (100 cal), Blueberries 1/2 cup (41 cal),
Total: (141 calories)
Lunch: 1 Medium Whole-Wheat Pita Bread (74 cal), Turkey Breast (44 cal), Iceberg Lettuce 1 cup (8 cal) 2 Pickle Spears Kosher (0 cal) Non Fat Cottage Cheese 1/2 cup (80 cal), Watermelon 1 cup diced (49 cal)
Total: (255 calories)
Snack : Grapefruit 1/2 (37 cal), Kelloggs Special K bar (90 cal)
Total: (127 calories)
Dinner: Garlic Roasted Mashed Potatoes (93 cal) -Recipe on Page-Beef Fajita Salad (181 cal), Green Beans Snapped 1 cup (34 cal)
Total: (308 calories)
Daily Total: Calories-1060, Carbohydrates-149, Fat-15, Protein-83
Total: (230 calories)
Snack: Chobani Greek Yogurt (100 cal), Blueberries 1/2 cup (41 cal),
Total: (141 calories)
Lunch: 1 Medium Whole-Wheat Pita Bread (74 cal), Turkey Breast (44 cal), Iceberg Lettuce 1 cup (8 cal) 2 Pickle Spears Kosher (0 cal) Non Fat Cottage Cheese 1/2 cup (80 cal), Watermelon 1 cup diced (49 cal)
Total: (255 calories)
Snack : Grapefruit 1/2 (37 cal), Kelloggs Special K bar (90 cal)
Total: (127 calories)
Dinner: Garlic Roasted Mashed Potatoes (93 cal) -Recipe on Page-Beef Fajita Salad (181 cal), Green Beans Snapped 1 cup (34 cal)
Total: (308 calories)
Daily Total: Calories-1060, Carbohydrates-149, Fat-15, Protein-83
—————————————————————————————-
Breakfast: Sara Lee Cinnamon Raisin Bagel (170 cal), Chobani Yogurt (100 cal), 2 Egg Whites (34 cal)
Total: (304 Calories)
Snack: Grapefruit 1/2 (37 cal), Jell-O Sugar Free (10 cal)
Total: (47 Calories)
Lunch: Barbecue Pizza Bites 2 Servings -Recipe on Page (156 cal), 3 Cups Romaine Lettuce (24 cal) Pickle Spear (0 cal), Kraft Fat Free Italian Dressing 1 tbsp (10 cal), 1 Cup Strawberries halves (46 cal)
Total: (235 Calories)
Snack: Red/Black Licorice Vines Sugar Free (90 cal)
Total: (90 Calories)
Dinner: Smoked Chicken W/Roasted-Red Pepper Sauce -Recipe on Page (189 cal), Snapped Green Beans 1 cup (34 cal) Garlic Roasted Mashed Potatoes -Recipe on Page (93 cal)
Total: (316 Calories)
Dessert: Breyers Fat Free Chocolate Ice Cream (92 cal)
Total: (92 Calories)
Daily Total: Calories-1085, Carbohydrates-140, Fat-18, Protein-90
Total: (304 Calories)
Snack: Grapefruit 1/2 (37 cal), Jell-O Sugar Free (10 cal)
Total: (47 Calories)
Lunch: Barbecue Pizza Bites 2 Servings -Recipe on Page (156 cal), 3 Cups Romaine Lettuce (24 cal) Pickle Spear (0 cal), Kraft Fat Free Italian Dressing 1 tbsp (10 cal), 1 Cup Strawberries halves (46 cal)
Total: (235 Calories)
Snack: Red/Black Licorice Vines Sugar Free (90 cal)
Total: (90 Calories)
Dinner: Smoked Chicken W/Roasted-Red Pepper Sauce -Recipe on Page (189 cal), Snapped Green Beans 1 cup (34 cal) Garlic Roasted Mashed Potatoes -Recipe on Page (93 cal)
Total: (316 Calories)
Dessert: Breyers Fat Free Chocolate Ice Cream (92 cal)
Total: (92 Calories)
Daily Total: Calories-1085, Carbohydrates-140, Fat-18, Protein-90
—————————————————————————————
Breakfast: Quaker Instant Oatmeal (100 cal), 1/2 Grapefruit (37 cal), 2 Egg Whites (34 cal)
Total: (171 Calories)
Snack: Special K Bar (90 cal)
Total: (90 Calories)
Lunch: 6 Inch Turkey Sub on Honey Oat W/ Yellow Mustard, Lettuce, Tomato, Green Peppers, Pickles, Onion, Cucumber, Banana Pepper, (280 cal), Subway Apple Slices (35 cal)
Total: (315 Calories)
Snack: Chobani Yogurt (100 cal)
Total (100 Calories)
Dinner: Crab Cakes 2 Servings - Recipe on Page (234 cal), Baked Potato (145 cal), Green Beans Snapped 1 Cup (34 cal)
Total (413 Calories)
Daily Total: Calories-1089, Carbohydrates-160, Fat- 14g, Protein-87g
Total: (171 Calories)
Snack: Special K Bar (90 cal)
Total: (90 Calories)
Lunch: 6 Inch Turkey Sub on Honey Oat W/ Yellow Mustard, Lettuce, Tomato, Green Peppers, Pickles, Onion, Cucumber, Banana Pepper, (280 cal), Subway Apple Slices (35 cal)
Total: (315 Calories)
Snack: Chobani Yogurt (100 cal)
Total (100 Calories)
Dinner: Crab Cakes 2 Servings - Recipe on Page (234 cal), Baked Potato (145 cal), Green Beans Snapped 1 Cup (34 cal)
Total (413 Calories)
Daily Total: Calories-1089, Carbohydrates-160, Fat- 14g, Protein-87g
—————————————————————————————-
Breakfast: Chobani Yogurt (100 cal), 1/2 Small Banana (46 cal), Peanut Butter 1 tbsp (95 cal) Sara Lee Delightful Wheat Bun 1 Slice (40 cal)
Total: (281 Calories)
Snack: Grapefruit 1/2 (37 cal), Apple Sauce Unsweetened (52 cal)
Total ( 89 Calories)
Lunch: Falafel Sandwich - Recipe on Page (134 cal), Nonfat Cottage Cheese (80 cal), 1 Cup Broccoli (25 cal)
Total (239 Calories)
Snack: 1 Serving Baby Carrots (25 cal), 3 Large Strawberries Fresh (16 cal)
Total (41 Calories)
Dinner: Chicken Cordon Bleu -Recipe on Page-(288 cal), Garlic Roasted Mashed Potatoes -Recipe on Page (93 cal) Snapped Green Beans 1/2 cup (17 cal)
Total: (398 Calories)
Daily Total: Calories -1049 ,Carbs-104, Fat -20, Protein - 97
Total: (281 Calories)
Snack: Grapefruit 1/2 (37 cal), Apple Sauce Unsweetened (52 cal)
Total ( 89 Calories)
Lunch: Falafel Sandwich - Recipe on Page (134 cal), Nonfat Cottage Cheese (80 cal), 1 Cup Broccoli (25 cal)
Total (239 Calories)
Snack: 1 Serving Baby Carrots (25 cal), 3 Large Strawberries Fresh (16 cal)
Total (41 Calories)
Dinner: Chicken Cordon Bleu -Recipe on Page-(288 cal), Garlic Roasted Mashed Potatoes -Recipe on Page (93 cal) Snapped Green Beans 1/2 cup (17 cal)
Total: (398 Calories)
Daily Total: Calories -1049 ,Carbs-104, Fat -20, Protein - 97
—————————————————————————————-
Breakfast: Malt O Meal 1 Serving (130 cal), Chobani Yogurt (100 cal) Grapefruit 1/2 (37 cal)
Total: (267 Calories)
Snack: Special K Bar (90 cal)
Total: (90 Calories)
Lunch: Peanut Butter and Jelly Sandwich, 1 tbsp Peanut Butter (95 cal), Smuckers Sugar Free Jelly (10 cal), 2 Slices Sara Lee Bread (90 cal) Cottage Cheese Nonfat (80 cal) 1 Cup Strawberry halves (46 cal)
Total: (320 Calories)
Snack: Kiwi Fruit (46 cal)
Total: (46 Calories)
Dinner: Tilapia Filet (100 cal), Brown Rice 1/2 cup (109 cal), Green Beans Snapped (1 cup)
Total: (243 Calories)
Dessert: Weight Watchers Vanilla Ice Cream Sandwich (120 cal)
Daily Totals: Calories: 1087 ,Carbs 152 Fat 17, Protein 80
Total: (267 Calories)
Snack: Special K Bar (90 cal)
Total: (90 Calories)
Lunch: Peanut Butter and Jelly Sandwich, 1 tbsp Peanut Butter (95 cal), Smuckers Sugar Free Jelly (10 cal), 2 Slices Sara Lee Bread (90 cal) Cottage Cheese Nonfat (80 cal) 1 Cup Strawberry halves (46 cal)
Total: (320 Calories)
Snack: Kiwi Fruit (46 cal)
Total: (46 Calories)
Dinner: Tilapia Filet (100 cal), Brown Rice 1/2 cup (109 cal), Green Beans Snapped (1 cup)
Total: (243 Calories)
Dessert: Weight Watchers Vanilla Ice Cream Sandwich (120 cal)
Daily Totals: Calories: 1087 ,Carbs 152 Fat 17, Protein 80
—————————————————————————————-
Breakfast: Chobani Yogurt (100 cal), Strawberries Fresh 1 Cup Halves (46 cal), Blueberries 1/2 Cup (41 cal) Nature Valley Crunchy Granola Bar 1/2 (95 cal)
Total: (281 Calories)
Snack: Cottage Cheese Nonfat (80 cal) Cucumber1/2 slices (16 cal)
Total: (96 Calories)
Lunch:Select Harvest Tomato Soup (100 cal), Grilled Cheese Sandwich (125 cal) -Recipe on Page
Total: (225 Calories)
Snack: Grapefruit 1/2 (37 cal), Special K Bar (90 cal)
Total: (127 Calories)
Dinner: Spaghetti Carbonara -Recipe on Page-(301 Calories) Fresh Chopped Spinach 3 Cups(21 cal) Kraft Fat Free Italian Dressing 1 tbsp (10 cal)
Total: (332 Calories)
Daily Total: Calories 1061, Carbs 139, Fat 17, Protein 72
Total: (281 Calories)
Snack: Cottage Cheese Nonfat (80 cal) Cucumber1/2 slices (16 cal)
Total: (96 Calories)
Lunch:Select Harvest Tomato Soup (100 cal), Grilled Cheese Sandwich (125 cal) -Recipe on Page
Total: (225 Calories)
Snack: Grapefruit 1/2 (37 cal), Special K Bar (90 cal)
Total: (127 Calories)
Dinner: Spaghetti Carbonara -Recipe on Page-(301 Calories) Fresh Chopped Spinach 3 Cups(21 cal) Kraft Fat Free Italian Dressing 1 tbsp (10 cal)
Total: (332 Calories)
Daily Total: Calories 1061, Carbs 139, Fat 17, Protein 72
—————————————————————————————-
Breakfast: 1/2 Grapefruit (37 cal), Instant Oatmeal (100 cal), Egg White 3 Large (51 cal)
Total: (188 Calories)
Snack: Planters Peanut Butter Cookie Crisp Pack(100 cal)
Total: (100 Calories)
Lunch: Pizza Roll Ups -Easy Recipe on Page-(217 cal), Strawberries 1 cup halves (46 cal), Broccoli 1 cup (25 cal)
Total: (287 Calories)
Snack: Nonfat Cottage Cheese (80 cal)
Total: (80 Calories)
Dinner: South Western Onion Rings -Recipe on Page (171 cal), Chicken Breast, No Skin, 1 Unit (78 cal) Garlic Roasted Tomatoes -Recipe on Page (71 cal)
Total: (320 Calories)
Dessert: Breyers Carb Smart Fudgecicle (100 cal)
Total: (100 Calories)
Daily Total: Calories-1075, Carbs-106, Fat-20, Protein-78
Total: (188 Calories)
Snack: Planters Peanut Butter Cookie Crisp Pack(100 cal)
Total: (100 Calories)
Lunch: Pizza Roll Ups -Easy Recipe on Page-(217 cal), Strawberries 1 cup halves (46 cal), Broccoli 1 cup (25 cal)
Total: (287 Calories)
Snack: Nonfat Cottage Cheese (80 cal)
Total: (80 Calories)
Dinner: South Western Onion Rings -Recipe on Page (171 cal), Chicken Breast, No Skin, 1 Unit (78 cal) Garlic Roasted Tomatoes -Recipe on Page (71 cal)
Total: (320 Calories)
Dessert: Breyers Carb Smart Fudgecicle (100 cal)
Total: (100 Calories)
Daily Total: Calories-1075, Carbs-106, Fat-20, Protein-78
—————————————————————————————-
Breakfast: 2 Slices Sara Lee Bread (90 cal), 1tbsp Non Fat Butter (5 cal), Smuckers Sugar Free Jelly (10 cal), Egg White Omelete -Recipe on Page(109 cal), 1/2 Grapefruit (37 cal)
Total: (251 Calories)
Snack: Chobani Yogurt (100 cal), Strawberries 1 Cup Halves (46 cal)
Total: (146 Calories)
Lunch: Nonfat Cottage Cheese (80 cal), 1 Serving Reduced Fat Wheat Thins (130 cal), Reduced Fat Laughing Cow Spread (25 cal),1 Medium Red Ripe Tomatoe Slices (26 cal)
Total: (261 Calories)
Snack: Fruit Picks Peeled Snacks -Apple (110 cal)
Total (110 Calories)
Dinner: Stuffed Musherooms (5 servings)-Recipe on Page (90 cal), Whole Grain Chicken & Herb Classico (Low Fat Directions) (190 cal), Broccoli 1/2 Cup (12 cal)
Total: (292 Calories)
Dessert: Sugar Free Popsicle (15 cal)
Total: (15 Calories)
Daily Total: Calories 1075, Carbs 156, Fat 18, Protein 82
Total: (251 Calories)
Snack: Chobani Yogurt (100 cal), Strawberries 1 Cup Halves (46 cal)
Total: (146 Calories)
Lunch: Nonfat Cottage Cheese (80 cal), 1 Serving Reduced Fat Wheat Thins (130 cal), Reduced Fat Laughing Cow Spread (25 cal),1 Medium Red Ripe Tomatoe Slices (26 cal)
Total: (261 Calories)
Snack: Fruit Picks Peeled Snacks -Apple (110 cal)
Total (110 Calories)
Dinner: Stuffed Musherooms (5 servings)-Recipe on Page (90 cal), Whole Grain Chicken & Herb Classico (Low Fat Directions) (190 cal), Broccoli 1/2 Cup (12 cal)
Total: (292 Calories)
Dessert: Sugar Free Popsicle (15 cal)
Total: (15 Calories)
Daily Total: Calories 1075, Carbs 156, Fat 18, Protein 82
—————————————————————————————-
Breakfast: Grapefruit 1/2 (37 cal), 2 Large Egg Whites (34 cal), 1 Packet Quaker Instant Oatmeal (100 cal)
Total: (171 Calories)
Snack: Chobani Non Fat Yogurt (100 cal)
Total: (100 Calories)
Lunch: Turkey & Tomato Panini -Recipe on Page (272 cal), Nonfat Cottage Cheese (80 cal), Strawberries 1 Cup Halves (46 cal)
Total: (398 Calories)
Snack: (Kraft String Cheese Reduced Fat (80 cal) 4 Cups Orville Redenbachers Original Popcorn (60 cal)
Total: (140 Calories)
Dinner: Almond Crusted Chicken Fingers (174 cal), 1/2 Backed Potato (73 cal), 3/4 Cup Broccoli cooked (27 cal)
Total: ( 274 Calories)
Daily Total: Calories- 1082, Carbohydrates- 123, Fat-16, Protein -100
Total: (171 Calories)
Snack: Chobani Non Fat Yogurt (100 cal)
Total: (100 Calories)
Lunch: Turkey & Tomato Panini -Recipe on Page (272 cal), Nonfat Cottage Cheese (80 cal), Strawberries 1 Cup Halves (46 cal)
Total: (398 Calories)
Snack: (Kraft String Cheese Reduced Fat (80 cal) 4 Cups Orville Redenbachers Original Popcorn (60 cal)
Total: (140 Calories)
Dinner: Almond Crusted Chicken Fingers (174 cal), 1/2 Backed Potato (73 cal), 3/4 Cup Broccoli cooked (27 cal)
Total: ( 274 Calories)
Daily Total: Calories- 1082, Carbohydrates- 123, Fat-16, Protein -100
—————————————————————————————-
Breakfast: 1/2 Grapefruit (37 cal), 2 Egg Whites (34 cal), Apple Cinnamon Fiber One Muffin (190 cal)
Total: (261 Calories)
Snack: Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 2 Slices Sara Lee Wheat Bread (90 cal), Laughing Cow Light French Onion Wedge (35 cal), Pineapple Salsa (45 cal) - Recipe on Page-, Applesauce Unsweetened 1 cup (105 cal)
Total: (275 Calories)
Snack: Graham Cracker Plain (30 cal), Large Jet Puffed Marshmallow Melted (25 cal)
Total: (55 Calories)
Dinner: Bumble Bee Prime Fillet Teriyaki Salmon (160 cal), 1/2 Cup Cottage Cheese (80 cal), Broccoli Cooked 1/2 cup (27 cal)
Total: (267 Calories)
Dessert: Sorbee Sugar Free Cookie Baked Oatmeal (110 Cal)
Total: (110 Calories)
Daily Total: Calories-1068, Carbohydrates- 138, Fat-16, Protein-79
Total: (261 Calories)
Snack: Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 2 Slices Sara Lee Wheat Bread (90 cal), Laughing Cow Light French Onion Wedge (35 cal), Pineapple Salsa (45 cal) - Recipe on Page-, Applesauce Unsweetened 1 cup (105 cal)
Total: (275 Calories)
Snack: Graham Cracker Plain (30 cal), Large Jet Puffed Marshmallow Melted (25 cal)
Total: (55 Calories)
Dinner: Bumble Bee Prime Fillet Teriyaki Salmon (160 cal), 1/2 Cup Cottage Cheese (80 cal), Broccoli Cooked 1/2 cup (27 cal)
Total: (267 Calories)
Dessert: Sorbee Sugar Free Cookie Baked Oatmeal (110 Cal)
Total: (110 Calories)
Daily Total: Calories-1068, Carbohydrates- 138, Fat-16, Protein-79
—————————————————————————————-
Breakfast: Chobani (100 cal), 1/2 Grapefruit (37 cal), Banana Peanut Butter Cereal Bar (110 Cal) -Recipe on Page.
Total: (247 Calories)
Snack: Banana Peanut Butter Cereal Bar (110 cal)
Total: (110 Calories)
Lunch: Quaker Oatmeal (100 cal), Strawberries Fresh 1 Cup Halves (46 cal), 3 Large Egg Whites (51 cal), 1/2 Box of Raisins (21 cal)
Total: (218 Calories)
Snack: Nestle Fat Free Hot Chocolate (20 cal), Fat Free Reddi Whip 4 tbsps (10 cal), 1 Caramel Rice Cake (50 cal)
Total: (80 Calories)
Dinner: Taco Bell Fresco Bean Burrito (320 cal), Taco Bell Fresco Mexican Rice (120 cal)
Total: (440 Calories)
Daily Total: Calories- 1095, Carbohydrates- 158, Fat- 19, Protein -70
Total: (247 Calories)
Snack: Banana Peanut Butter Cereal Bar (110 cal)
Total: (110 Calories)
Lunch: Quaker Oatmeal (100 cal), Strawberries Fresh 1 Cup Halves (46 cal), 3 Large Egg Whites (51 cal), 1/2 Box of Raisins (21 cal)
Total: (218 Calories)
Snack: Nestle Fat Free Hot Chocolate (20 cal), Fat Free Reddi Whip 4 tbsps (10 cal), 1 Caramel Rice Cake (50 cal)
Total: (80 Calories)
Dinner: Taco Bell Fresco Bean Burrito (320 cal), Taco Bell Fresco Mexican Rice (120 cal)
Total: (440 Calories)
Daily Total: Calories- 1095, Carbohydrates- 158, Fat- 19, Protein -70
—————————————————————————————-
Breakfast: Nature Valley Oats N Honey 2 Bars (190 cal), Small Fresh Banana (74 cal)
Total: (264 Calories)
Snack: Baked Grapefruit (69 cal), Sugar Free, Fat Free Kraft Pudding (60 cal)
Total: (129 Calories)
Lunch: Town House Bistro Multi Grain Crackers (80 cal), 1/2 Cup Cottage Cheese Non Fat (80 cal), 1 Medium Ripe Tomato cut into slices (26 cal), 1 Cup Fresh Strawberry Halves (46 cal)
Total: (231 Calories)
Snack: 3 oz Cooked Shrimp (84 cal), 2 Large Egg whites (34 cal)
Total: (119 Calories)
Dinner: Morning Star Veggie Burger (130 cal), Sara Lee Hamburger Bun (80 cal), 1 Cup Broccoli Fresh (25 cal)
Total: (235 Calories)
Dessert: Weight Watchers Carrot Cake (90 Cal)
Total: (90 Calories)
Daily Total: Calories-1068, Carbohydrates-145, Fat-19, Protein-79
Total: (264 Calories)
Snack: Baked Grapefruit (69 cal), Sugar Free, Fat Free Kraft Pudding (60 cal)
Total: (129 Calories)
Lunch: Town House Bistro Multi Grain Crackers (80 cal), 1/2 Cup Cottage Cheese Non Fat (80 cal), 1 Medium Ripe Tomato cut into slices (26 cal), 1 Cup Fresh Strawberry Halves (46 cal)
Total: (231 Calories)
Snack: 3 oz Cooked Shrimp (84 cal), 2 Large Egg whites (34 cal)
Total: (119 Calories)
Dinner: Morning Star Veggie Burger (130 cal), Sara Lee Hamburger Bun (80 cal), 1 Cup Broccoli Fresh (25 cal)
Total: (235 Calories)
Dessert: Weight Watchers Carrot Cake (90 Cal)
Total: (90 Calories)
Daily Total: Calories-1068, Carbohydrates-145, Fat-19, Protein-79
—————————————————————————————-
Breakfast: French Toast: 2 Large Egg Whites (34 cal), Sugar Free Smuckers Syrup (20 cal), 2 Slices Sara Lee Bread (90 cal), 1 Serving Cherry Pie Filling Sugar Free (35 Cal)
Total: (179 Calories)
Snack: Grapefruit (37 cal), Dannon Light & Fit Non-Fat Yogurt (60 cal)
Total: (97 Calories)
Lunch: Turkey & Tomato Panini - Recipe on Page (272 cal), 1/2 Non Fat Cottage Cheese (80 cal) Pickle Spear (0 cal)
Total: (352 Calories)
Snack: Cup of Sliced Cucumber (14 cal)
Total: (14 Calories)
Dinner: Large Summer Salad: 8 Cups Italian Blend Lettuce (60 cal), 1 Large Egg White (17 cal), 30 Raisins (47 cal), 1 Small Red Onion (47 Cal), 1/2 Apple Slices (31 cal), Fat Free Italian Dressing 2 Tbsps (20 cal), 3 Oz Cooked Shrimp (84 cal)
Total: (286 Calories)
Dessert: Chocolate Chip Cookie Dough Sundae -Weight Watchers- (170 cal)
Total: (170 Calories)
Daily Total: Calories-1098, Carbohydrates-156, Fat-17, Protein- 80
Total: (179 Calories)
Snack: Grapefruit (37 cal), Dannon Light & Fit Non-Fat Yogurt (60 cal)
Total: (97 Calories)
Lunch: Turkey & Tomato Panini - Recipe on Page (272 cal), 1/2 Non Fat Cottage Cheese (80 cal) Pickle Spear (0 cal)
Total: (352 Calories)
Snack: Cup of Sliced Cucumber (14 cal)
Total: (14 Calories)
Dinner: Large Summer Salad: 8 Cups Italian Blend Lettuce (60 cal), 1 Large Egg White (17 cal), 30 Raisins (47 cal), 1 Small Red Onion (47 Cal), 1/2 Apple Slices (31 cal), Fat Free Italian Dressing 2 Tbsps (20 cal), 3 Oz Cooked Shrimp (84 cal)
Total: (286 Calories)
Dessert: Chocolate Chip Cookie Dough Sundae -Weight Watchers- (170 cal)
Total: (170 Calories)
Daily Total: Calories-1098, Carbohydrates-156, Fat-17, Protein- 80
—————————————————————————————-
Breakfast: 1 Medium Orange (62 cal), Fiber One Strawberry Toaster Pastry (190 cal)
Total: (252 Calories)
Snack: Non Fat Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 1/2 Cup Cottage Cheese W/ 1 tbsp of Honey and 1 tbsp of Dry roasted Cashews (193 cal), Turkey Breast 1 Serving (44 cal), 1 Cup Campbells Italian-Style Soup (130 cal)
Total: (367 Calories)
Dinner: Tuna Salad Pita Pocket-Recipe on Page-(209 cal), 1 Cup Strawberry halves (46 cal), 1 cup Broccoli (25 cal)
Total: (279 Calories)
Dessert: 2 Sugar Free Oreo Cookies (100 cal)
Total: (100 Calories)
Daily Total: Calories-1098, Carbohydrates-152, Fat-19, Protein-81
Total: (252 Calories)
Snack: Non Fat Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 1/2 Cup Cottage Cheese W/ 1 tbsp of Honey and 1 tbsp of Dry roasted Cashews (193 cal), Turkey Breast 1 Serving (44 cal), 1 Cup Campbells Italian-Style Soup (130 cal)
Total: (367 Calories)
Dinner: Tuna Salad Pita Pocket-Recipe on Page-(209 cal), 1 Cup Strawberry halves (46 cal), 1 cup Broccoli (25 cal)
Total: (279 Calories)
Dessert: 2 Sugar Free Oreo Cookies (100 cal)
Total: (100 Calories)
Daily Total: Calories-1098, Carbohydrates-152, Fat-19, Protein-81
—————————————————————————————-
Breakfast: 1 Medium Apple (63 cal), Jimmy Dean Breakfast Sandwich -Turkey Sausage, Egg White & Cheese W/ Whole Grain Muffing (260 cal)
Total: (323 Calories)
Snack: Chobani Non Fat (100 cal)
Total: (100 Calories)
Lunch: Chicken Fajita Lean Pocket (240 cal), 1/2 Cup Non Fat Cottage Cheese (80 Cal)
Total: (320 Calories)
Snack: 1 Plum (28 cal) 2 Pickle Spears (0 cal), Hot Chai Tea (2 Cal)
Total: (30 Calories)
Dinner: Grilled Cheese Sandwich -Recipe Under “Fantastic Foods” on Page- (125 cal), 1 Cup Tomato W/ Basil Soup Select Harvest (100 cal), 1 Cup Fresh Broccoli (25 cal)
Total: (250 Calories)
Night Time Snack: 5 Cups Original Orville Redenbacher Air Popped Popcorn (75 cal)
Total: (75 Calories)
Daily Total: Calories-1098, Carbohydrates-157, Fat-15, Protein-72
Total: (323 Calories)
Snack: Chobani Non Fat (100 cal)
Total: (100 Calories)
Lunch: Chicken Fajita Lean Pocket (240 cal), 1/2 Cup Non Fat Cottage Cheese (80 Cal)
Total: (320 Calories)
Snack: 1 Plum (28 cal) 2 Pickle Spears (0 cal), Hot Chai Tea (2 Cal)
Total: (30 Calories)
Dinner: Grilled Cheese Sandwich -Recipe Under “Fantastic Foods” on Page- (125 cal), 1 Cup Tomato W/ Basil Soup Select Harvest (100 cal), 1 Cup Fresh Broccoli (25 cal)
Total: (250 Calories)
Night Time Snack: 5 Cups Original Orville Redenbacher Air Popped Popcorn (75 cal)
Total: (75 Calories)
Daily Total: Calories-1098, Carbohydrates-157, Fat-15, Protein-72
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Breakfast: 1 Medium Pear (98 cal), 2 Egg Whites (34 cal), 1 tsp packed Brown Sugar (34 cal), 1 Packet Quaker Oatmeal (100 cal)
Total: (249 Calories)
Snack: Chobani Non Fat (100 cal) 3 Large Strawberries (16 cal)
Total: (116 Calories)
Lunch: Chicken Breast, No Skin, 1 Unit (78 cal), 1/2 Cup Non Fat Cottage Cheese (80 Cal) 1 Medium Ripe Tomato (26 cal), Town House Bistro Multi Grain Crackers (80 cal)
Total: (264 Calories)
Snack: 1/2 Grapefruit (37 cal) Sugar Free/Gluten Popsicle (15 cal), 2 Pickle Spears (0 cal), Hot Chai Tea (2 Cal)
Total: (54 Calories)
Dinner: Almond Crusted Chicken Fingers -Recipe Under Fantastic Foods-(174 cal), 1 Cup Snapped Green Beans (34 cal), Garlic Roasted Mashed Potatoes -Recipe on Page- (93 cal)
Total: (301 Calories)
Dessert: Weight Watchers Carrot Cake (90 cal)
Total: (90 Calories)
Daily Total: Calories-1074, Carbohydrates-122, Fat-16, Protein-98
Total: (249 Calories)
Snack: Chobani Non Fat (100 cal) 3 Large Strawberries (16 cal)
Total: (116 Calories)
Lunch: Chicken Breast, No Skin, 1 Unit (78 cal), 1/2 Cup Non Fat Cottage Cheese (80 Cal) 1 Medium Ripe Tomato (26 cal), Town House Bistro Multi Grain Crackers (80 cal)
Total: (264 Calories)
Snack: 1/2 Grapefruit (37 cal) Sugar Free/Gluten Popsicle (15 cal), 2 Pickle Spears (0 cal), Hot Chai Tea (2 Cal)
Total: (54 Calories)
Dinner: Almond Crusted Chicken Fingers -Recipe Under Fantastic Foods-(174 cal), 1 Cup Snapped Green Beans (34 cal), Garlic Roasted Mashed Potatoes -Recipe on Page- (93 cal)
Total: (301 Calories)
Dessert: Weight Watchers Carrot Cake (90 cal)
Total: (90 Calories)
Daily Total: Calories-1074, Carbohydrates-122, Fat-16, Protein-98
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Breakfast: Grapefruit 1/2 (37 cal), Fiber One Blueberry Pop-tart (190 cal)
Total: (227 Calories)
Snack: 1/2 Cup Nonfat Cottage Cheese (80 cal), 2 Pickle Spears (0 cal)
Total: (80 Calories)
Lunch: Subway 6 Inch Veggie Delite Sub O/Wheat (230 cal), Subway Apple Slices 1 Package (35 cal), Subway Unsweetened Tea Fuze Brewed (0 cal)
Total: (265 Calories)
Snack: 7 Medium Strawberries Fresh (22 cal), 4 Cups Orville Redenbacher’s Original Popcorn -Air Popped (60 cal), Kernel Season’s Caramel Popcorn Flavoring (5 cal)
Total: (87 Calories)
Dinner: 4 OZ Ocean Tilapia (70 cal), 1 Cup Mixed Vegetables Birdseye (30 cal), Garlic Roasted Tomatoes -Recipe Under “Vegan and Vegetarian” (71 cal), Baked Sweet Potato Fries-Recipe Under “Fantastic Foods”(167 cal)
Total: (338 Calories)
Dessert: Little Debbie Triple Fudge Brownie (100 Cal)
Total: 100 Calories)
Daily Total: Calories-1097, Carbohydrates-142, Fat-17, Protein-61
Total: (227 Calories)
Snack: 1/2 Cup Nonfat Cottage Cheese (80 cal), 2 Pickle Spears (0 cal)
Total: (80 Calories)
Lunch: Subway 6 Inch Veggie Delite Sub O/Wheat (230 cal), Subway Apple Slices 1 Package (35 cal), Subway Unsweetened Tea Fuze Brewed (0 cal)
Total: (265 Calories)
Snack: 7 Medium Strawberries Fresh (22 cal), 4 Cups Orville Redenbacher’s Original Popcorn -Air Popped (60 cal), Kernel Season’s Caramel Popcorn Flavoring (5 cal)
Total: (87 Calories)
Dinner: 4 OZ Ocean Tilapia (70 cal), 1 Cup Mixed Vegetables Birdseye (30 cal), Garlic Roasted Tomatoes -Recipe Under “Vegan and Vegetarian” (71 cal), Baked Sweet Potato Fries-Recipe Under “Fantastic Foods”(167 cal)
Total: (338 Calories)
Dessert: Little Debbie Triple Fudge Brownie (100 Cal)
Total: 100 Calories)
Daily Total: Calories-1097, Carbohydrates-142, Fat-17, Protein-61
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Breakfast: Medium Orange (57 cal), Healthy Banana Chocolate Chip Muffing-Recipe on Page Under “Fantastic Foods” (128 cal)
Total: (185 Calories)
Snack: Chobani Plain (100 cal)
Total: (100 Calories)
Lunch: 1/2 Cup Nonfat Cottage Cheese (80 cal), 2 Pickle Spears (0 cal) 1 Pepperoni Pizza Lean Pocket Sub (260 cal), 1 Cup Strawberry Halves (46 cal)
Total: (386 Calories)
Snack: 2 Cups Orville Redenbacher’s Original Popcorn -Air Popped (30 cal), Kernel Season’s Caramel Popcorn Flavoring (5 cal)
Total: (35 Calories)
Dinner: 1 OZ Ground Beef Lean (75 cal), 1/4 Cup Low Fat Cheddar Cheese (30 cal), 1 Medium Old El Paso Crunch Taco Shell (60 cal), 1 Whole Medium Tomato Cut into Slices (26 cal), 1/2 Cup Low Fat Rice a Roni Whole Grain Blends-Spanish Rice (100 cal)
Total: (291 Calories)
Dessert: Weight Watchers Carrot Cake (90 Cal)
Total: (90 Calories)
Daily Total: Calories-1086, Carbohydrates-152, Fat-19, Protein-69
—————————————————————————————-
Total: (185 Calories)
Snack: Chobani Plain (100 cal)
Total: (100 Calories)
Lunch: 1/2 Cup Nonfat Cottage Cheese (80 cal), 2 Pickle Spears (0 cal) 1 Pepperoni Pizza Lean Pocket Sub (260 cal), 1 Cup Strawberry Halves (46 cal)
Total: (386 Calories)
Snack: 2 Cups Orville Redenbacher’s Original Popcorn -Air Popped (30 cal), Kernel Season’s Caramel Popcorn Flavoring (5 cal)
Total: (35 Calories)
Dinner: 1 OZ Ground Beef Lean (75 cal), 1/4 Cup Low Fat Cheddar Cheese (30 cal), 1 Medium Old El Paso Crunch Taco Shell (60 cal), 1 Whole Medium Tomato Cut into Slices (26 cal), 1/2 Cup Low Fat Rice a Roni Whole Grain Blends-Spanish Rice (100 cal)
Total: (291 Calories)
Dessert: Weight Watchers Carrot Cake (90 Cal)
Total: (90 Calories)
Daily Total: Calories-1086, Carbohydrates-152, Fat-19, Protein-69
—————————————————————————————-
Breakfast: Carrot Cake Pancakes-Recipe on Page (180 cal), 2 Large Egg Whites (34 cal) Smuckers Sugar Free Breakfast Syrup (20 cal)
Total: (234 Calories)
Snack: 1 Cup Cucumber (14 cal), 2 Pickle Spears (0 cal), Parmesan Rice Cake (50 cal),
Total: (64 Calories)
Lunch: Kellogg’s Special K Red Berries Cereal (120 cal), Chobani Yogurt-Non Fat (100 cal), 1 Cup Fresh Strawberry Halves (46 cal) 2 Slices Turkey Breast (44 cal), 1 Medium Stalk Celery (6 cal)
Total: (316 Calories)
Snack: Banana Chocolate Chip Muffin-Recipe on Page (128 cal)
Total: (128 Calories)
Dinner: Grilled Cheese Sandwich-Recipe on Page (125 cal), 1 Cup Fresh Broccoli (25 cal), 1/2 Cup Non Fat Cottage Cheese (80 cal), Red Potato -50 grams- (36 cal), Cambell’s Select Harvest Light Italian-Style Vegetable Soup (50 cal)
Total: (316 Calories)
Night Time Snack: 2 Cups Orville Redenbacher’s Original Popcorn,Air Popped (30 Cal) Kernel Season’s Popcorn Seasoning Parmesan & Garlic (8 cal)
Total: (38 Calories)
Daily Total: Calories-1096, Carbohydrates-162, Fat-11, Protein-79
Total: (234 Calories)
Snack: 1 Cup Cucumber (14 cal), 2 Pickle Spears (0 cal), Parmesan Rice Cake (50 cal),
Total: (64 Calories)
Lunch: Kellogg’s Special K Red Berries Cereal (120 cal), Chobani Yogurt-Non Fat (100 cal), 1 Cup Fresh Strawberry Halves (46 cal) 2 Slices Turkey Breast (44 cal), 1 Medium Stalk Celery (6 cal)
Total: (316 Calories)
Snack: Banana Chocolate Chip Muffin-Recipe on Page (128 cal)
Total: (128 Calories)
Dinner: Grilled Cheese Sandwich-Recipe on Page (125 cal), 1 Cup Fresh Broccoli (25 cal), 1/2 Cup Non Fat Cottage Cheese (80 cal), Red Potato -50 grams- (36 cal), Cambell’s Select Harvest Light Italian-Style Vegetable Soup (50 cal)
Total: (316 Calories)
Night Time Snack: 2 Cups Orville Redenbacher’s Original Popcorn,Air Popped (30 Cal) Kernel Season’s Popcorn Seasoning Parmesan & Garlic (8 cal)
Total: (38 Calories)
Daily Total: Calories-1096, Carbohydrates-162, Fat-11, Protein-79
—————————————————————————————-
Breakfast: Grapefruit 1/2 (37 cal), Dunkin Donut Egg White Turkey Sausage Flat bread Sandwich (280 cal)
Total: (317 Calories)
Snack: 2 Large Egg Whites (34 cal), 2 Pickle Spears (0 cal)
Total: (34 Calories)
Lunch: Subway Chicken Noodle Soup (90 cal), Subway Apple Slices 1 Package (35 cal), 1/2 Cup Cottage Cheese Non Fat(80 cal)
Total: (205 Calories)
Snack: 3 Medium Strawberries Fresh (11 cal), Kellogg’s Special K Bar (90 cal)
Total: (101 Calories)
Dinner: Pizza Bread sticks - Recipe on Page (112 cal), Spaghetti Carbonara - Recipe on Page (301 cal) 1 Cup Broccoli Fresh (25 cal)
Total: (438 Calories)
Daily Total: Calories-1094, Carbohydrates-136, Fat-17, Protein-78
Total: (317 Calories)
Snack: 2 Large Egg Whites (34 cal), 2 Pickle Spears (0 cal)
Total: (34 Calories)
Lunch: Subway Chicken Noodle Soup (90 cal), Subway Apple Slices 1 Package (35 cal), 1/2 Cup Cottage Cheese Non Fat(80 cal)
Total: (205 Calories)
Snack: 3 Medium Strawberries Fresh (11 cal), Kellogg’s Special K Bar (90 cal)
Total: (101 Calories)
Dinner: Pizza Bread sticks - Recipe on Page (112 cal), Spaghetti Carbonara - Recipe on Page (301 cal) 1 Cup Broccoli Fresh (25 cal)
Total: (438 Calories)
Daily Total: Calories-1094, Carbohydrates-136, Fat-17, Protein-78
—————————————————————————
Breakfast: Fiber One Cereal (60 cal) 1/4 Cup Blueberries (20 cal) 1 Cup Strawberry Halves (46 cal) Chobani Yogurt (100)
Total: (226 Calories)
Snack: Banana Chocolate Chip Muffin-Recipe on Page (128 cal)
Total: (128 calories)
Lunch: Nonfat Cottage Cheese (80 cal) Medium Peach (42 cal), 1 Cup Watermelon Balls (49 cal) 2 Slices Turkey Breast (44 cal), 2 Slices Sara Lee Delight Bread (90 cal)
Total (306calories)
Dinner: Roasted Garlic Mashed Potatoes-Recipe on Page Under “Fantastic Foods”-(93 cal), Shirataki Noodles W/Tomato Pesto(150 cal) -Recipe Under “Vegan and Vegetarian” 6 Cooked Brussels Sprouts (38 cal)
Total (281 calories)
Dessert: Vanilla or Strawberry Banana Arctic Zero 1 Pint. (136cal)
Total (120 calories)
Daily Total : Calories- 1076 Carbohydrates-165 Total Fat -15 Protein-88
Total: (226 Calories)
Snack: Banana Chocolate Chip Muffin-Recipe on Page (128 cal)
Total: (128 calories)
Lunch: Nonfat Cottage Cheese (80 cal) Medium Peach (42 cal), 1 Cup Watermelon Balls (49 cal) 2 Slices Turkey Breast (44 cal), 2 Slices Sara Lee Delight Bread (90 cal)
Total (306calories)
Dinner: Roasted Garlic Mashed Potatoes-Recipe on Page Under “Fantastic Foods”-(93 cal), Shirataki Noodles W/Tomato Pesto(150 cal) -Recipe Under “Vegan and Vegetarian” 6 Cooked Brussels Sprouts (38 cal)
Total (281 calories)
Dessert: Vanilla or Strawberry Banana Arctic Zero 1 Pint. (136cal)
Total (120 calories)
Daily Total : Calories- 1076 Carbohydrates-165 Total Fat -15 Protein-88
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Breakfast: Tropical Fruit Parfait -Recipe on Page (100 cal), 5 Egg Whites (85 cal)
Total: (185 Calories)
Snack: 1 Cup Strawberry Halves (46 cal), 2 Servings Sugar Free Jello (20 cal), 2 Pickle Spears (0 cal)
Total: (66 Calories)
Lunch: Turkey and Tomato Panini (272 cal),1/2 Cup Non Fat Cottage Cheese (80 cal), Unsweetened Tea Fuze Brewed (0 cal)
Total: (352 Calories)
Snack: 5 Fruity Frozen Yogurt Cupcakes-Recipe on Page (65 cal)
Total: (65 Calories)
Dinner: 3 Oz Grilled Calamari (78 cal), 3 Oz Cooked Shrimp (84cal), 1 Tablespoon of Non Fat Butter (5 cal), 1 Tablespoon Parmesan Cheese (23 cal), 1/2 Cup Cooked Broccoli (27 cal), 1 Cup Spaghetti Squash (42 cal)
Total: (259 Calories)
Dessert: Gingerbread White Chocolate Brownies - Recipe on Page- (136 Cal), 1 Serving Fat Free Nestle Hot Chocolate (20 cal)
Total: (156 Calories)
Daily Total: Calories-1083, Carbohydrates-100, Fat-17, Protein-100
Total: (185 Calories)
Snack: 1 Cup Strawberry Halves (46 cal), 2 Servings Sugar Free Jello (20 cal), 2 Pickle Spears (0 cal)
Total: (66 Calories)
Lunch: Turkey and Tomato Panini (272 cal),1/2 Cup Non Fat Cottage Cheese (80 cal), Unsweetened Tea Fuze Brewed (0 cal)
Total: (352 Calories)
Snack: 5 Fruity Frozen Yogurt Cupcakes-Recipe on Page (65 cal)
Total: (65 Calories)
Dinner: 3 Oz Grilled Calamari (78 cal), 3 Oz Cooked Shrimp (84cal), 1 Tablespoon of Non Fat Butter (5 cal), 1 Tablespoon Parmesan Cheese (23 cal), 1/2 Cup Cooked Broccoli (27 cal), 1 Cup Spaghetti Squash (42 cal)
Total: (259 Calories)
Dessert: Gingerbread White Chocolate Brownies - Recipe on Page- (136 Cal), 1 Serving Fat Free Nestle Hot Chocolate (20 cal)
Total: (156 Calories)
Daily Total: Calories-1083, Carbohydrates-100, Fat-17, Protein-100
————————————————————————-
Breakfast: Lean Pocket Bacon, Egg, and Cheese (280 cal), Medium Orange (45 cal)
Total: (325 Calories)
Snack: 1 Serving Sugar Free Jello (10 cal), 1 Cup Strawberry Halves (46 cal)
Total: (56 Calories)
Lunch: Cottage Cheese Nonfat (80 cal) Grilled Cheese Sandwich - Recipe on Page (125 cal)
Total: (205 Calories)
Snack: 1 Medium Peeled Cucumber (19 cal), 1 Serving Sugar Free Jello (10 cal)
Total: (29 Calories)
Dinner: 2 Barbeque Pizza Bites - Recipe on Page- (156 cal), Large Corn on the Cob (179 cal), Green Beans Snapped (1 cup) (34 cal)
Total: ( 369 Calories)
Dessert: Low Calorie Frosted Carrot Cupcake (105 cal) -Recipe on Page-
Total: (325 Calories)
Snack: 1 Serving Sugar Free Jello (10 cal), 1 Cup Strawberry Halves (46 cal)
Total: (56 Calories)
Lunch: Cottage Cheese Nonfat (80 cal) Grilled Cheese Sandwich - Recipe on Page (125 cal)
Total: (205 Calories)
Snack: 1 Medium Peeled Cucumber (19 cal), 1 Serving Sugar Free Jello (10 cal)
Total: (29 Calories)
Dinner: 2 Barbeque Pizza Bites - Recipe on Page- (156 cal), Large Corn on the Cob (179 cal), Green Beans Snapped (1 cup) (34 cal)
Total: ( 369 Calories)
Dessert: Low Calorie Frosted Carrot Cupcake (105 cal) -Recipe on Page-
Total: (105 Calories)
Daily Totals: Calories: 1089 ,Carbs 152 Fat 17, Protein 80
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Breakfast: Apple Cinnamon Granola -Recipe on Page (77 cal), Chobani Yogurt (100 cal) 1 Cup Fresh Blueberries (81 cal)
Total: (259 Calories)
Snack: 1 Serving Sugar Free Jello (10 cal), 1/2 Grapefruit (37 cal)
Total: (47 Calories)
Lunch: 1 Cup Honeydew Melon (64 cal) Trader Joes Turkey Meatballs 1 serving (100 cal), Campbell’s Select Harvest Soup-Tomato W/Basil (100 cal) Sugar Free Jello (10 cal)
Total: (274 Calories)
Snack: 1/2 Cup Non Fat Cottage Cheese (80 cal)
Total: (80 Calories)
Dinner: Eazy Cheezy Squasharoni - Recipe on Page- (145 cal), 1 Cup Cooked Broccoli (55 cal), 3 Ounce Cooked Shrimp (34 cal)
Total: ( 290 Calories)
Dessert: 1 Cup Arctic Zero (68 cal) , Apple Cinnamon Granola(77 cal)-Recipe on Page-
Total: (259 Calories)
Snack: 1 Serving Sugar Free Jello (10 cal), 1/2 Grapefruit (37 cal)
Total: (47 Calories)
Lunch: 1 Cup Honeydew Melon (64 cal) Trader Joes Turkey Meatballs 1 serving (100 cal), Campbell’s Select Harvest Soup-Tomato W/Basil (100 cal) Sugar Free Jello (10 cal)
Total: (274 Calories)
Snack: 1/2 Cup Non Fat Cottage Cheese (80 cal)
Total: (80 Calories)
Dinner: Eazy Cheezy Squasharoni - Recipe on Page- (145 cal), 1 Cup Cooked Broccoli (55 cal), 3 Ounce Cooked Shrimp (34 cal)
Total: ( 290 Calories)
Dessert: 1 Cup Arctic Zero (68 cal) , Apple Cinnamon Granola(77 cal)-Recipe on Page-
Total: (145 Calories)
Daily Totals: Calories: 1094 ,Carbs 150 Fat 11, Protein 104
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Breakfast: Carrot Cake Pancakes -Recipe on Better Breakfast (180 cal), 2 Large Egg Whites (34 cal) Smuckers Sugar Free Syrup (20 cal)
Total: (234 Calories)
Snack: 1/2 Grapefruit (37 cal)
Total: (37 Calories)
Lunch: Tuna Salad Pita Pocket -Recipe under Exciting Entrees (209 cal) 1/2 Cup Non Fat Cottage Cheese (80 cal), 2 Dill Pickle Slices (0 cal)
Total: (289 Calories)
Snack: Chobani Pop-Recipe under Snack Snackity (40 cal)
Total: (40 Calories)
Dinner: Easy Cheese and Bea Burrito (149 cal), Baked Sweet Potato Fries (167 cal), Mustard (0 cal)-Recipes on Exciting Entrees
Total: (316 Calories)
Dessert: Chocolate Chunk Cookie W/Almond-Recipe under Doing Desserts. (104 cal)
Total: (234 Calories)
Snack: 1/2 Grapefruit (37 cal)
Total: (37 Calories)
Lunch: Tuna Salad Pita Pocket -Recipe under Exciting Entrees (209 cal) 1/2 Cup Non Fat Cottage Cheese (80 cal), 2 Dill Pickle Slices (0 cal)
Total: (289 Calories)
Snack: Chobani Pop-Recipe under Snack Snackity (40 cal)
Total: (40 Calories)
Dinner: Easy Cheese and Bea Burrito (149 cal), Baked Sweet Potato Fries (167 cal), Mustard (0 cal)-Recipes on Exciting Entrees
Total: (316 Calories)
Dessert: Chocolate Chunk Cookie W/Almond-Recipe under Doing Desserts. (104 cal)
Total: (104 Calories)
Daily Totals: Calories: 1085 ,Carbs 126 Fat 14, Protein 79
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Breakfast: Quaker Instant Oatmeal (100 cal), 3 Large Egg Whites (51 cal) Smuckers Sugar Free Syrup (20 cal) 1/2 Cup Blueberries (41 cal)
Total: (212 Calories)
Snack: Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 1 Slice Sara Lee 45 Calorie Bread (45 cal) Sugar Free Jelly (10 cal) 1 Tbsp Smooth Peanut Butter (95 cal), 1/2 Cup Non Fat Cottage Cheese (80 cal), 2 Dill Pickle Slices (0 cal) 1 Cup Celery Strips (20 cal)
Total: (250 Calories)
Snack: 1/2 Cup Frozen Green Grapes (30 cal), 1 Fruity Pop - Recipe under “Snack Snackity” (15 cal)
Total: (45 Calories)
Dinner: 3 Shrimp Kabobs -Recipe under “Exciting Entrees” (162 cal), Mustard (0 cal)-Baked Onion Rings -Recipe under “Exciting Entrees” (74 cal), 6 Large Fresh Strawberries (22 cal), 3 Tbsps Marzetti’s Yogurt Fruit Dip (45 cal)
Total: (303 Calories)
Dessert: Vanilla Pudding Cupcake-Recipe under Doing Desserts. (78) Mocha Madness-Recipe Under “Brilliant Beverages” (90 cal)
Total: (212 Calories)
Snack: Chobani Yogurt (100 cal)
Total: (100 Calories)
Lunch: 1 Slice Sara Lee 45 Calorie Bread (45 cal) Sugar Free Jelly (10 cal) 1 Tbsp Smooth Peanut Butter (95 cal), 1/2 Cup Non Fat Cottage Cheese (80 cal), 2 Dill Pickle Slices (0 cal) 1 Cup Celery Strips (20 cal)
Total: (250 Calories)
Snack: 1/2 Cup Frozen Green Grapes (30 cal), 1 Fruity Pop - Recipe under “Snack Snackity” (15 cal)
Total: (45 Calories)
Dinner: 3 Shrimp Kabobs -Recipe under “Exciting Entrees” (162 cal), Mustard (0 cal)-Baked Onion Rings -Recipe under “Exciting Entrees” (74 cal), 6 Large Fresh Strawberries (22 cal), 3 Tbsps Marzetti’s Yogurt Fruit Dip (45 cal)
Total: (303 Calories)
Dessert: Vanilla Pudding Cupcake-Recipe under Doing Desserts. (78) Mocha Madness-Recipe Under “Brilliant Beverages” (90 cal)
Total: (168 Calories)
Daily Totals: Calories: 1077 ,Carbs 149 Fat 14, Protein 97
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Breakfast: Egg White Omelet-Recipe under “Better Breakfast” (109 cal),Fiber One Cereal (60 cal) Almond Breeze Vanilla Milk Unsweetened (40 cal) 1/2 Cup Strawberry Halves (23 cal)
Total: (232 Calories)
Snack: Baked Grapefruit (69 cal)
Total: (69 Calories)
Lunch: 1 Cup Cambell’s Select Harvest Light Soup (50 cal) Chicken Pizza Tortilla-Recipe under “Exciting Entrees” (220 cal)
Total: (270 Calories)
Snack: Popcorn Krispies Treat -Recipe under ” Snack Snackity” (68 cal)
Total: (68 Calories)
Dinner: Subway 6 Inch Veggie Delite Sub (230 cal), 1 Package Subway Apple Slices (35 cal), Cottage Cheese Non Fat 1/2 Cup (80 cal)
Total: (345 Calories)
Dessert: Low Calorie Kitty Chow -Recipe Under “Snack Snackity”
Total: (232 Calories)
Snack: Baked Grapefruit (69 cal)
Total: (69 Calories)
Lunch: 1 Cup Cambell’s Select Harvest Light Soup (50 cal) Chicken Pizza Tortilla-Recipe under “Exciting Entrees” (220 cal)
Total: (270 Calories)
Snack: Popcorn Krispies Treat -Recipe under ” Snack Snackity” (68 cal)
Total: (68 Calories)
Dinner: Subway 6 Inch Veggie Delite Sub (230 cal), 1 Package Subway Apple Slices (35 cal), Cottage Cheese Non Fat 1/2 Cup (80 cal)
Total: (345 Calories)
Dessert: Low Calorie Kitty Chow -Recipe Under “Snack Snackity”
Total: (100 Calories)
Daily Totals: Calories: 1090 ,Carbs 152 Fat 16, Protein 91
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Breakfast: 3 Nutrilicious Sugar Free Donut Holes (120 cal), 1/2 Grapefruit (37 cal), 3 Large Egg Whites (51 cal)
Total: (208 Calories)
Snack: 10 Baby Carrots (33 cal) 4 Servings Sugar Free Jello (40 cal) -Recipe for Carrots and Jello is under “Snack Snackity”
Total: (73 Calories)
Lunch: Corny Cobby Salad (110 cal) -Recipe under “Striking Salads”, 1 Unit Chicken Breast no Skin (78 cal), Baked Onion Rings -Recipe under “Exciting Entrees”(74 cal)
Total: (262 Calories)
Snack: Mocha Madness -Recipe under “Brilliant Beverages” (90 cal), 1 Cup Strawberry Halves (46 cal)
Total: (136 Calories)
Dinner: Sloppy Joe Sliders -Recipe under “Exciting Entrees” (189), 1/2 Cup Non Fat Cottage Cheese W/ Black Pepper (80 cal), 1 Cup California Blend Vegetables (29 cal)
Total: (298 Calories)
Dessert: 2 Cranberry Orange Cookies -Recipe Under “Doing Dessert” (100 cal)
Total: (208 Calories)
Snack: 10 Baby Carrots (33 cal) 4 Servings Sugar Free Jello (40 cal) -Recipe for Carrots and Jello is under “Snack Snackity”
Total: (73 Calories)
Lunch: Corny Cobby Salad (110 cal) -Recipe under “Striking Salads”, 1 Unit Chicken Breast no Skin (78 cal), Baked Onion Rings -Recipe under “Exciting Entrees”(74 cal)
Total: (262 Calories)
Snack: Mocha Madness -Recipe under “Brilliant Beverages” (90 cal), 1 Cup Strawberry Halves (46 cal)
Total: (136 Calories)
Dinner: Sloppy Joe Sliders -Recipe under “Exciting Entrees” (189), 1/2 Cup Non Fat Cottage Cheese W/ Black Pepper (80 cal), 1 Cup California Blend Vegetables (29 cal)
Total: (298 Calories)
Dessert: 2 Cranberry Orange Cookies -Recipe Under “Doing Dessert” (100 cal)
Total: (100 Calories)
Daily Totals: Calories: 1077 , Carbs 136, Fat 12, Protein 87
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Breakfast: Peanut Butter Banana Cereal Bar -Recipe under “Better Breakfast” (110 cal), 1/2 Grapefruit (37 cal), Louis Rich Turkey Bacon 2 Slices (70 cal)
Total: (217 Calories)
Snack: 6 Medium Strawberries (22 cal), 2 Servings Sugar Free Jello (20 cal)
Total: (42 Calories)
Lunch: 6 Mini Pizza Muffins W/ Pizza Dipping Sauce-Recipe under “Snack Snackity” (189), 1 Cup Campbells Select Harvest Light Southwestern Style Vegetable Soup (50 cal), 3 Cups Romaine Lettuce (16 cal) T. Marzetti’s Fat Free Large Cut Garlic and Onion Croutons (30 cal), Kraft Free Caesar Italian Dressing (25 cal), 1 Tbsp Fat Free Parmesan Cheese Grated (23 cal)
Total: (332 Calories)
Snack: 1 Caramel Rice Cake with 1 Large Marshmallow melted over top (70 cal)
Total: (70 Calories)
Dinner: Chick- Fil- A Char-grilled Chicken Sandwich (300 cal), Chick-Fil-A Fruit Cup (50 cal)
Total: (217 Calories)
Snack: 6 Medium Strawberries (22 cal), 2 Servings Sugar Free Jello (20 cal)
Total: (42 Calories)
Lunch: 6 Mini Pizza Muffins W/ Pizza Dipping Sauce-Recipe under “Snack Snackity” (189), 1 Cup Campbells Select Harvest Light Southwestern Style Vegetable Soup (50 cal), 3 Cups Romaine Lettuce (16 cal) T. Marzetti’s Fat Free Large Cut Garlic and Onion Croutons (30 cal), Kraft Free Caesar Italian Dressing (25 cal), 1 Tbsp Fat Free Parmesan Cheese Grated (23 cal)
Total: (332 Calories)
Snack: 1 Caramel Rice Cake with 1 Large Marshmallow melted over top (70 cal)
Total: (70 Calories)
Dinner: Chick- Fil- A Char-grilled Chicken Sandwich (300 cal), Chick-Fil-A Fruit Cup (50 cal)
Total: (350 Calories)
Dessert: 1 Sugar Free Coconut Truffles -Recipe Under”Doing Dessert” (65 cal)
Total: (65 Calories)
Daily Totals: Calories: 1076 , Carbs 175, Fat 17, Protein 82
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Breakfast: Banana Chocolate Chip Muffing -Recipe Under “Better Breakfast” (128 cal) 1 Small Fresh Banana (74 cal), 1 Large Hard Boiled Egg (70 cal)
Total: (272 Calories)
Snack: 4 Servings Sugar Free Jello (40 cal), 1 Cup Shredded Carrots (25 cal) -Recipe under “Snack Snackity”
Total: (65 Calories)
Lunch: Summer Salmon Salad -Recipe under “Striking Salads” 100 cal), Chicken Fajita Lean Pocket (240 cal), 3 Large Strawberries (16 cal)
Total: (356 Calories)
Snack: Pizza Snacker Crackers -Recipe under “Snack Snackity” (84 cal)
Total: (84 Calories)
Dinner: Eazy Cheezy Squasharoni -Recipe under “Exciting Entrees” (145 cal), Chicken Breast 1 Unit No Skin (yield from 1lb ready-to-cook chicken) (78 cal)
Total: (272 Calories)
Snack: 4 Servings Sugar Free Jello (40 cal), 1 Cup Shredded Carrots (25 cal) -Recipe under “Snack Snackity”
Total: (65 Calories)
Lunch: Summer Salmon Salad -Recipe under “Striking Salads” 100 cal), Chicken Fajita Lean Pocket (240 cal), 3 Large Strawberries (16 cal)
Total: (356 Calories)
Snack: Pizza Snacker Crackers -Recipe under “Snack Snackity” (84 cal)
Total: (84 Calories)
Dinner: Eazy Cheezy Squasharoni -Recipe under “Exciting Entrees” (145 cal), Chicken Breast 1 Unit No Skin (yield from 1lb ready-to-cook chicken) (78 cal)
Total: (223 Calories)
Dessert: Weight Watchers Carrot Cake (90 cal)
Total: (90 Calories)
Daily Totals: Calories: 1091 , Carbs 145, Fat 18, Protein 70
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Breakfast: 1 Cup Special K Red Berry Cereal (120 cal), 1 Cup Amond Breeze Milk (40 cal), 1/2 Grapefruit (37 cal)
Total: (197 Calories)
Snack: Sweet and Tangy Carrots (55 cal)- Recipe Under “Snack Snackity”
Total: (55 Calories)
Lunch: California Sushi Rolls 12 Pieces (290 cal), 1 Cup Green Beans Snapped (34 cal)
Total: (324 Calories)
Snack: Jello Chobani Pop (50 cal) -Recipe Under ” Snack Snackity”
Total: (50 Calories)
Dinner: Better Breakfast Burrito (210 cal)-Recipe Under “Better Breakfast”, 1/2 Cup Cottage Cheese (80 cal), 1/2 Cup Hash browns cooked over skillet with I can’t believe it’s not butter (86 cal)
Total: (376 Calories)
Dessert: Cheerio Cheese Cake (97 cal) “Recipe Under Doing Dessert”
Total: (97 Calories)
Daily Total: Calories- 1099, Carbs-154, Fat-11, Protein- 69
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Breakfast: Chobani Yogurt (100 cal), 1/2 Grapefruit (37 cal), 3 Large Strawberries (16 cal)
Total: (153 Calories)
Snack: Jell-0 Fat Free Pudding Snack (70 cal)
Total: (70 Calories)
Lunch: Rold Gold Pretzel Sticks (100 cal), Yellow Mustard (0 cal), 1 Whole Wheat Pita Bread Small (74 cal), Peanut Butter (95 cal), Sugar Free Jelly (10 cal)
Total: (283 Calories)
Snack: 1 Cup Celery Sticks (20 cal), Peanut Butter Syrup (75 cal) -Recipe Under ” Delicious Dips”
Total: (95 Calories)
Dinner: Simplest Catch Salad (110 Calories)-Recipe Under “Simplest Salads”,6 Totino’s Pepperoni Pizza Rolls (210 cal)
Total: (320 Calories)
Dessert: Five Layers Popcorn-Recipe Under “Snack Snackity” (166 cal)
Total: (166 Calories)
Daily Total: Calories- 1086, Carbs-148, Fat-22, Protein- 78
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Breakfast: Egg White Omelet - Recipe under “Better Breakfast”(109 cal), 1 Cup Strawberry Halves (46 cal), Jelly Toast, 2 Slice Sara Lee Delightful Wheat Bread (90 cal), 1 Tbsp I can’t Believe it’s Not Butter Spread (5 cal) , 1 Tbsp Smuckers Sugar Free Jelly (10 cal)
Total: (260 Calories)
Snack: Sweet and Tangy Carrots (55 cal), 1/2 Grapefruit (37 cal)
Total: (92 Calories)
Lunch: Wendy’s Spring Mix Salad W/ Fat Free Vinaigrette (180 cal), Wendy’s Grilled Chicken Fillet (110 cal)
Total: (290 Calories)
Snack: Orville Redenbacher’s Air Popped Popcorn 2 Cups Popped (30 cal)
Total: (30 Calories)
Dinner: Evil Apple Salad-Recipe under “Striking Salads” (99 cal), Grilled Chicken Wrap -Recipe under “Exciting Entrees”, 1/4 Cup Non fat Cottage Cheese (40 cal)
Total: (274 Calories)
Dessert: PB&J Crunchers -Recipe Under “Snack Snackity” (145 cal)
Total: (145 Calories)
Daily Total: Calories- 1091, Carbs-90, Fat-27, Protein- 86
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Breakfast: Starbucks Egg White Spinach Feta Wrap(280 cal), Brewed Coffee or Tea (0 cal)
Total: (280 Calories)
Snack: 1/2 Grapefruit (37 cal)
Total: (37 Calories)
Lunch: 3 Oz Cooked Shrimp (84 cal), 1/2 Cup Non Fat Cottage Cheese (80 cal), 1 Serving Reduced Fat Wheat Thins (100 cal)
Total: (264 Calories)
Snack: Cucumber Slices 1 Large (39 cal) Sugar Free Smuckers Breakfast Syrup (20)
Total: (59 Calories)
Dinner: Oh My Cod Sandwich -Recipe Under “Exciting Entrees”(245 cal) 1 Cup Campbell’s Select Harvest Soup Tomato W/ Basil (100 cal)
Total: (345 Calories)
Dessert: Cheerio Cheese Cake - Recipe Under “Doing Desserts” (97 cal)
Total: (97 Calories)
Daily Total: Calories- 1082, Carbs-144, Fat-17, Protein- 99
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Breakfast: 1/2 Cup Blackberries (37 cal), Brewed Coffee or Tea (0 cal) Non Fat Trader Joes English Muffin (110 cal), 1 Tbsp Non Fat I can’t believe it’s Not Butter (5 cal), Smuckers Sugar free Blackberry Jelly (10 cal), 1 Slice Louis Rich Turkey Bacon (35 cal), 1 Large Egg White (17 cal)
Total: (214 Calories)
Snack: 1/2 Grapefruit (37 cal) Sugar Free Jello (10 cal)
Total: (47 Calories)
Lunch: Chef Boyardee Spaghetti & Meatballs (250 cal) 3 Cups Fresh Spinach (14 cal), 1 Cup Snapped Green Beans (34 cal) Kraft Fat Free Italian Dressing (10 cal)
Total: (308 Calories)
Snack: 5 Mini Marshmallow Munchies (60 cal)
Total: (60 Calories)
Dinner: Chicken Pizza Tortilla - Recipe on Page under “Exciting Entrees” (220 cal), 1 Cup Fresh Broccoli (25 cal) Ragu Pizza Sauce for dipping (18 cal)
Total: (263 Calories)
Dessert: Brewers No Sugar Added Fat Free Chocolate Raspberry Swirl Ice Cream” (110 cal)
Total: (110 Calories)
Daily Total: Calories- 1079, Carbs-164, Fat-13, Protein- 67
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Breakfast: Jelly Butter Cups-“Better Breakfast” (61 cal),1/2 Cup Fiber One Cereal (60 cal), Unsweetened Vanilla Almond Breeze Milk (40 cal), 20 Fresh Blueberries (15 cal), 6 Medium Strawberries (22 cal)
Total: (198 Calories)
Snack: 1 Cup Frozen Green Grapes (60 cal)
Total: (60 Calories)
Lunch: “Shrimp Bagel Sandwich” Healthy Life Onion Bagel (140 cal), Philadelphia Fat Free Cream Cheese (30 cal), 2 Large Iceberg Lettuce Leaves (4 cal), 4 Large Cooked Shrimp (22 cal), Honey Wheat Pretzels Rold Gold Brand (110 cal) 2 Tbsp Mustard (0 cal)
Total: (306 Calories)
Snack: Evil Apple Salad “Striking Salads” (99 cal)
Total: (99 Calories)
Dinner: Almond Crusted Chicken Fingers “Exciting Entrees” (174 cal), 1/2 Cup Oven Baked French Fries “Exciting Entrees” (106 cal), 3/4 Cup Cooked Broccoli (12 cal)
Total: (292 Calories)
Dessert: White Chocolate Gingerbread Brownie(136 cal), “Doing Dessert”
Total: (136 Calories)
Daily Total: Calories- 1091, Carbs-174, Fat-18, Protein- 72
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Breakfast: Quaker Instant Oatmeal (100 cal), 1 Cup Mixed Wild Berries (80 cal)
Total: (180 Calories)
Snack: Snyder’s of Hanover Pretzels (110 cal)
Total: (110 Calories)
Lunch: Simplest Catch Salad (110 cal) -Recipe under “Striking Salads” , 1/2 Grapefruit (37 cal)
Total: (147 Calories)
Snack: Pb&J Crunchers “Snack Snackity” (145 cal)
Total: (145 Calories)
Dinner: Sloppy Joe Sliders “Exciting Entrees” (189 cal), Powerful Potato Wedges 1 Cup “Exciting Entrees” (149 cal), 1 Small Sweet Corn ear (63 cal)
Total: (401 Calories)
Dessert: Weight Watchers Carrot Cake (90 cal)
Total: (90 Calories)
Daily Total: Calories- 1073, Carbs-141, Fat-14, Protein- 68
