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Person 1 |
Person 2 |
Person 3 (Vegetarian) |
| Breakfast |
1 c frosted wheat squares
½ c 2% milk
2 oz turkey bacon
1 small tangerine |
¾ c Fruity Pebbles
½ c skim milk
1 medium banana
1 oz turkey bacon |
1 pkg PB hard granola bar (~1.5oz)
1 c 1% milk
2 oz craisins
2 eggs, poached/hard boiled |
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| AM Snack |
1 medium apple
2 Tbsp peanut butter |
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| Lunch |
3 oz tuna salad
2 slices whole wheat bread
0.5 c romaine lettuce
2 slices tomato
0.5 oz baked tortilla chips
1 c 2% milk |
3 oz turkey breast
2 slices white bread
1 c romaine lettuce
1 tsp mayo
1 tsp mustard
3 oz baby carrots
20 grapes
1 oz plain tortilla chips
1 c skim milk |
2 Tbsp peanut butter
1 Tbsp jelly
2 slices wheat bread
3 oz baby carrots
20 grapes
1 oz flavored tortilla chips
1 c 1% milk |
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| PM Snack |
1 9” flour tortilla (2oz)
1 tsp mustard
1 oz sliced turkey breast |
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| Dinner |
8 oz cnd beef ravioli (~1c)
½ c steamed broccoli
1 medium apple
2 Fun Size Snickers bars |
11oz Bf Veg Soup (~1.25c)
2 oz wheat crackers
2 oz LF swiss cheese
1 c celery sticks
1 c canned pineapple
1 ice cream sandwich |
1.5 c vegetarian chili
2 6 ” flour tortilla
1 oz LF cheddar
½ c Italian Blend vegetables
½ c sweetened sliced strawberries
2 Tbsp LF whipped topping |
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Daily
Totals |
1970 kcals
51 Cholesterol (mg)
18 Protein (g)
32 Fat (g)
30 Fiber (g) |
2010 kcals
53 Cholesterol (mg)
19 Protein (g)
28 Fat (g)
18 Fiber (g) |
2010 kcals
58 Cholesterol (mg)
17 Protein (g)
25 Fat (g)
36 Fiber (g) |
| Breakfast |
1 pkg instant brkfst (regular)
1 c 2% milk
1 medium banana
0.5 Tbsp peanut butter
1 slice whole wheat toast |
4 oz oat bran bagel
2 Tbsp LF crm chs
1/3 c Craisins
1 c skim milk |
1 c low fat yogurt
1 medium banana
2 Tbsp peanut butter
2 slices wheat toast |
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| AM Snack |
Protein bar |
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| Lunch |
1 spicy chicken patty (3oz)
2 oz whole wheat hamburger bun
1 tsp mayonnaise
1 c salad mix/romaine
0.5 Tbsp ital. dressing (reg)
1 medium orange |
1 Hot Pocket (reg)
15 Tater tots
2 c salad mix/romaine
1 Tbsp light dressing
1 c drnd fruit cocktail
1 can diet soda |
Veggie burger patty
2 oz hamburger bun, wheat
1 tsp mayonnaise
1 oz LF cheese
1 c salad mix/romaine
0.5 Tbsp 1000 island (reg)
½ c green peas
1 medium apple
1 c 1% milk |
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| PM Snack |
1 oz LF cheddar cheese
1 oz saltines |
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| Dinner |
1.5 c beef chili with beans
1 small baked potato (1 c)
1 c canned green beans
1 c 2% milk |
Lean Cuisine meal
1 c steamed green beans
2 slices white bread
1 Tbsp margarine
1 c skim milk
1 medium apple |
11 oz vegetarian lasagna
1 c vegetable blend (any)
1.5” slice fresh pineapple
1 c low fat chocolate milk
1 c 1% milk |
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Daily
Totals |
2090 kcals
53 Cholesterol (mg)
22 Protein (g)
25 Fat (g)
39 Fiber (g) |
2050 kcals
60 Cholesterol (mg)
16 Protein (g)
24 Fat (g)
20 Fiber |
2020 kcals
57 Cholesterol (mg)
18 Protein (g)
24 Fat (g)
33 Fiber |
| Breakfast |
1 brkfst biscuit w/ sausage
2 oz mxd dried fruit
1 c 2% milk |
2 medium freezer biscuit (1.8 oz)
3 oz ExLn ham slices
1 medium pear
1 c skim milk |
2 oz frozen waffles
2 Tbsp maple syrup
1 Tbsp butter, melted
2 peach halves, drained
½ c LF cottage cheese
1 c 1% milk |
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| AM Snack |
1 oz string cheese
1 medium peach |
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| Lunch |
2 oz 80% ln grnd beef
2 c mxd greens (romaine)
½ small tomato, chopped
½ oz LF cheddar cheese
3 Tbsp taco/enchilada sauce
1 medium apple |
3 oz chicken breast
1 c Mac and Cheese
2 slices white bread
0.5 Tbsp margarine
3 oz baby carrots
10 grapes |
1 oz LF cheese
8 oz hummus
½ c raw cauliflower
½ c snap peas
1 medium apple |
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| PM Snack |
2 pkg instant oatmeal
1 c 2% milk |
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| Dinner |
Healthy Choice meal
½ c sliced carrots
2 slice whole wheat toast
1 Tbsp margarine
Sprinkle of garlic powder
1 c pineapple cnd, slcd, drnd
1 fruit-flavored popsicle |
1 Personal cheese pizza (frz)
1 c peas and carrots (frz)
1 c watermelon, cubed
1 c skim milk |
1 bean/chs burrito (frz)
1 small sweet potato (1 c)
½ c frz veggie blend
1/6th of a berry pie (3.9oz) (8-inch, commercially prep) |
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Daily
Totals |
1970 kcals
54 Cholesterol (mg)
18 Protein (g)
29 Fat (g)
32 Fiber (g) |
1960 kcals
54 Cholesterol (mg)
22 Protein (g)
25 Fat (g)
20 Fiber (g) |
2000 kcals
55 Cholesterol (mg)
15 Protein (g)
30 Fat (g)
41 Fiber (g) |
*Sedentary men and active women typically require about 2000 calories per day to maintain their weight. Some people need more than this (e.g. teenagers, active men) and some people need less (e.g. sedentary women).
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