|
Breakfast 350-400
Calories
|
Raisin Oatmeal (~3 g fiber)
1/2 c dry rolled oats
1/4 c raisins
1/8 c walnuts, almonds, or pecans
1 - 2 tsp cinnamon
1 - 2 c boiling water |
Raisin Bran Cereal (~14 g
fiber)
1 c raisin bran
1 c milk
1 banana |
Bagel (fiber varies)
1 bagel
2 tbl jam |
Eggs and Toast (~ 4 g fiber)
2 scrambled egg
2 slices whole grain toast
2 tbl jam |
Whole Wheat Blueberry Pancakes (~1
g fiber)
2 whole wheat blueberry pancakes
2 tbl maple syrup
1 scrambled egg |
|
Snack
300-410 Calories
|
Muscle Milk Powder & Milk-410
Cal
|
Muscle Milk Powder + Water &
Apple-401 Cal
|
Muscle Milk Powder & Milk-410
Cal
|
Muscle Milk Powder + water &
Banana-472 Cal
|
Muscle Milk Powder & Milk-410
Cal
|
| Lunch 300
Calories |
1 Tablespoon peanut butter and 1 Tablespoon
grape jelly on whole wheat bread (2 slices-300
Cal
|
Tuna fish sandwich (450 calories):
2 slices whole wheat bread
3 oz tuna canned in water
1 Tbsp chopped onion
2 Tbsp Miracle Whip Light
1 oz mozzarella cheese
1 fresh peach
1 cup green tea with 1 tsp honey (optional)
and a lemon wedge
|
1 Tablespoon peanut butter and 1
Tablespoon grape jelly on whole wheat bread (2
slices-300 Cal |
Tuna fish sandwich (450 calories):
2 slices whole wheat bread
3 oz tuna canned in water
1 Tbsp chopped onion
2 Tbsp Miracle Whip Light
1 oz mozzarella cheese
1 fresh peach
1 cup green tea with 1 tsp honey (optional)
and a lemon wedge
|
1 Tablespoon peanut butter and
1Tablespoon grape jelly on whole wheat bread (2
slices-300 Cal |
| Snack 100
Calories |
1 cup grapes (100 calories) |
1 cup carrots (45 calories) |
a medium-size banana (105
calories) |
a medium-size apple (72
calories) |
a medium-size banana (105
calories) |
|
Dinner 350 -400
Calories
|
Chicken and Rice - 395
Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar
dressing
12 oz water
|
Chicken Salad - 350
Calories
1 large tossed salad
2 tablespoons reduced fat oil and vinegar
dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water
|
Chicken - 345 Calories
6
oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar
dressing
12 oz water
|
Fish - 365 Calories
6 oz
broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
12 oz water
|
Caesar salad with Grilled
Chicken Breast (450
calories):
3 cups of mixed greens
2 Tbsp grated fresh parmesan cheese
3 oz grilled chicken breast
2 Tbsp reduced-fat Caesar salad dressing
(use the dipping-technique*)
½ cup mandarin oranges
1 cup skim, 1% or soy milk
1 cup green tea with 1 tsp honey (optional)
and a lemon wedge
|
