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-Week Guide to

ealthy Eatingomplete with daily meal plans, 48 delicious recipes and convenient weekly grocery lists

8-Week Guide to

Healthy Eatingcomplete with daily meal plans, 48 deliciousrecipes and convenient weekly grocery lists

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Weme Gie Heah Eaig

We understand that life can get pretty hectic. Sometimes you barely havetime to eat, let alone to eat balanced, healthy meals. We want to help, andin the Guide to Healthy Eating weve planned and presented every detail ofa simple meal plan that you can start now and see results fast.

The Guide to Healthy Eating is quick and easy because weve done allthe work for you. We started with eight weeks of meal plans, designedby a team of registered dietitians and gourmet chefsso you know thatyour meals will be healthy and delicious. Every meal of the day, includingsnacks, has been carefully laid out; weve even counted the calories soyou dont have to.

The recipes that you need are all included in the Guide, with directions thatare clear and easy to follow. To top it off, weve gone through each week

of the plan and created a grocery list that makes shopping easyjust followthe list and youll always have exactly what you need at meal time.

Youll notice that each week leaves one day openthis is your dayto choose your own meals, but dont use it as an excuse to binge.Remember your health, weight and fitness goals, and try to eat foodssimilar to those in the meal plan.

Follow the Guide to Healthy Eating and youll find balanced, healthy, deli-

cious results in no time!

IntroductIon

1

Consult your physician before starting this or any other meal plan. If you are pregnant,

diabetic, have a heart condition or have any other medical condition, do not undertake this

or any dietary change without your physicians permission.

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usInG tHE GrocEry lIst

2

m = These items are for your breakfast, lunch

& snack menus and will allow for 1 serving

q = These items are for your DInner menus and

will allow for 4 servings

dAIryq Fat-free sour cream 1/2 cupq Shredded, low-fat 1 cup

cheddar cheesem Ranch dip 1 (7.5-oz.)

containerm Light yogurt 3 (6-oz.)

containersm Eggs 1/2 dozenm Orange juice 1/2 gallon

(calcium-fortified)m Low-fat cottage cheese 1 (8-oz.) containerm Part-skim mozzarella 1 each

string cheesem Cheese slices (low-fat) 1 (16 slice)

package

GrAInm Kashi cereal or Cheerios 1 (14-oz.) boxm Plain oatmeal 1 (2-lb.) containerq Whole-wheat tor ti ll as 8 eachq Whole-grain pas ta 1 (8-oz.) packagem Whole-wheat pita bread 1 package

(6 1/2 inch)q Garlic bread 1/2 loaf

(whole-wheat, if possible)q Whole-wheat dinner rolls 4 eachq Instant brown rice 3 cups cookedq UNCLE BENS Long Grain 1 (6.2-oz.) box

and Wild Rice (Fast Cook)

PAcKAGEd Goodsm Mixed nuts 1 (4.5-oz.)

containerm Whole-wheat pretzels 1 (15-oz.) bagm 94% fat-free microwave 1 (9-oz.) box

popcorn or plain popcornm Baked chips 1 (10-oz.) bagq Tomato paste 1 (6-oz.) canq Tomato sauce 1 (15-oz.) canq Enchilada sauce 1 (10-oz.) canq Fat-free refried beans 1 (14-oz.) canq Italian-flavored, diced, 1 (15-oz.) can

stewed tomatoesm Healthy Choice 1 can

broth-based soupq Marinades of choice 2 each

FruItq Lemons 1 eachm Apples 2 eachm Bananas 1 eachm Berries 1/2 cupm Grapes 1 1/2 pounds

m Grapefruit 1 eachm Melons 1 cup eachm Nectarines 1 eachm Peaches 1 eachm Plums 1 eachm Oranges 1 eachq Fresh fr uit of choice 10 cups

VEGEtABlEsm Baby carrots 1 (1-lb.) bagm Cucumbers 1 eachm Sugar snap peas 1 small bag

(or 1 cup)m Celery 1 stalkm Dark, leafy green salad mix 1 (5-oz.) bagq Dark, leafy green salad mix 13 oz.m Tomatoes 1 eachq Tomatoes 3 eachq Onions (yellow or white) 1 1/2 eachq Red onions 1/4 eachq Jalapeo peppers 1 1/2 eachq Fresh cilantro 1/4 bunchm Broccoli florets 1 bunchq Broccoli florets 2 bunchesq Crookneck OR 1 of choice

zucchini squashq Red potatoes 6 eachq Whole mushrooms 8 oz.

FroZEn Foodsq Frozen green peas 2 cupsq Birds Eye Frozen 1 (28-oz.) bag

Vegetable Stir Frym Lean Cuisine or Heal thy 1 each

Choice frozen entre 450 calories

m Frozen yogurt 1 (1.75-quart)container

MEAtm Sliced turkey 8 thin slicesm Tuna in spring water 1 canq Lean ground beef 1/2 lb.m Boneless, skinless 1 each

chicken breasts

q Boneless, skinless 3 lbs.chicken breastsq Boneless, skinless chicken 1 lb.

breasts OR precooked shrimpq Turkey tenderloin 1 1/2 lbs.q Fish fillets of choice 4 (8-oz.) fillets

(i.e. halibut, haddock, orangeroughy, red snapper, etc.)

__ Whole-wheat bread__ Low-fat milk__ Parmesan cheese__ Low-fat salad dressing__ Brown sugar

__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip

__ Jam or preserves__ MustardP

ANTRY

m= These items are for your breakfast, lunch& snack menus and will allow for 1 serving

q= These items are for your DInner menus and


WEEK 1 GrocEry lIst

PiCheck this column to see at a glance howmuch of each item youll need to prepareyour meals throughout the day. Itemsmarked with a m are for breakfasts,lunches, and snacks. The amounts shownare enough to SERVE ONE. Items markedwith a q are for dinner. The dinneramounts will SERVE FOUR TO SIXcomfortably. If youre cooking for one, its

easy to halve or quarter the recipe. If youend up with leftovers, youre welcome toeat them in place of one of yourrecommended meals, but remember tokeep your portion sizes modest. If more

than four are expected for dinner, theGrocery List makes it easy to decidewhich ingredients youll need more of

to alter your dinner recipes.

Pa Iem chekBefore shopping each week, check tomake sure you have enough of theseessentials. Theyre common ingredientsin many of the meals youll be preparing,so if youre running short, youll want

to restock.

Iem cmThis column lets you know convenientlyand easily which foods youll need during

the upcoming week. You may substituteanother food of choice at any time. Just

take note of the calories allotted for aspecific food or meal, and try to substitutewithin that calorie budget. Substitutionalso applies to fruits or vegetables, some

of which may be out of season orsimply unavailable.

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dAIryqFat-free sour cream 1/2 cupqShredded, low-fat 1 cup

cheddar cheesemRanch dip 1 (7.5-oz.)

containermLight yogurt 3 (6-oz.)

containersmEggs 1/2 dozenmOrange juice 1/2 gallon

(calcium-fortified)mLow-fat cottage cheese 1 (8-oz.) containermPart-skim mozzarella 1 each

string cheesemCheese slices (low-fat) 1 (16 slice)

package

GrAInmKashi cereal or Cheerios 1 (14-oz.) boxmPlain oatmeal 1 (2-lb.) containerqWhole-wheat tortillas 8 each

qWhole-grain pasta 1 (8-oz.) packagemWhole-wheat pita bread 1 package

(6 1/2 inch)qGarlic bread 1/2 loaf

(whole-wheat, if possible)qWhole-wheat dinner rolls 4 eachqInstant brown rice 3 cups cookedqUNCLE BENS Long Grain 1 (6.2-oz.) box

and Wild Rice (Fast Cook)

PAcKAGEd Goods

mMixed nuts 1 (4.5-oz.)container

mWhole-wheat pretzels 1 (15-oz.) bagm94% fat-free microwave 1 (9-oz.) box

popcorn or plain popcornmBaked chips 1 (10-oz.) bagqTomato paste 1 (6-oz.) canqTomato sauce 1 (15-oz.) canqEnchilada sauce 1 (10-oz.) canqFat-free refried beans 1 (14-oz.) canq

Italian-flavored, diced, 1 (15-oz.) canstewed tomatoesmHealthy Choice 1 can

broth-based soupqMarinades of choice 2 each

FruIt

qLemons 1 eachmApples 2 eachmBananas 1 each

mBerries 1/2 cup

mGrapes 1 1/2 poundsmGrapefruit 1 eachmMelons 1 cup eachmNectarines 1 eachmPeaches 1 eachmPlums 1 eachmOranges 1 eachqFresh fruit of choice 10 cups

VEGEtABlEs

mBaby carrots 1 (1-lb.) bagmCucumbers 1 eachmSugar snap peas 1 small bag

(or 1 cup)mCelery 1 stalkmDark, leafy green salad mix 1 (5-oz.) bagqDark, leafy green salad mix 13 oz.mTomatoes 1 eachqTomatoes 3 eachqOnions (yellow or white) 1 1/2 each

qRed onions 1/4 eachqJalapeo peppers 1 1/2 eachqFresh cilantro 1/4 bunchmBroccoli florets 1 bunchqBroccoli florets 2 bunchesqCrookneck OR 1 of choice

zucchini squashqRed potatoes 6 eachqWhole mushrooms 8 oz.

FroZEn Foods

qFrozen green peas 2 cupsqBirds Eye Frozen 1 (28-oz.) bag

Vegetable Stir FrymLean Cuisine or Healthy 1 each

Choice frozen entre450 calories

mFrozen yogurt 1 (1.75-quart)container

MEAtm

Sliced turkey 8 thin slicesmTuna in spring water 1 canqLean ground beef 1/2 lb.mBoneless, skinless 1 each

chicken breastsqBoneless, skinless 3 lbs.

chicken breastsqBoneless, skinless chicken 1 lb.

breasts OR precooked shrimpqTurkey tenderloin 1 1/2 lbs.qFish fillets of choice 4 (8-oz.) fillets

(i.e. halibut, haddock, orangeroughy, red snapper, etc.)

__ Whole-wheat bread__ Low-fat milk__ Parmesan cheese__ Low-fat salad dressing__ Brown sugar


__ Jam or preserves__ MustardP

ANTRY





WEEK 1 GrocEry lIst

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BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

snAcK1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH2 slices whole-wheat bread . . . . . . . . . . . .200

4 slices lean turkey or other lean deli meat . .401 Tbsp. Light Miracle Whip or

light mayo; mustard . . . . . . . . . . . . . . . . .35

tomato, lettuce, other veggies . . . . . . . . . . .25

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

1 oz. baked chips (912 chips) . . . . . . . . .120

water or diet beverage . . . . . . . . . . . . . . . . . .0

snAcK1 oz. (handful) mixed nuts . . . . . . . . . . . . .164

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr1 cup Spaghetti with Sauce . . . . . . . . . . . .300

2 cups tossed greens with veggies . . . . . . .50

2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50

1 slice garlic bread (whole-wheat

bread if possible) . . . . . . . . . . . . . . . . . .1601 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK1015 baby carrots . . . . . . . . . . . . . . . . . . .45


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1789

BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200

1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .1704 slices lean turkey or other lean deli meat . .40

1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106

1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35

1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5

tomato, cucumber, lettuce, sprouts,

other veggies . . . . . . . . . . . . . . . . . . . . . .25

4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4

1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25



snAcK1 oz. whole-wheat pretzels

(1015 small knots) . . . . . . . . . . . . . . . .108

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr2 cups Stir-fry with Chicken or Shrimp. . . .305

3/4 cup brown rice . . . . . . . . . . . . . . . . . .162

1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1813

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BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140

2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30

2 scrambled eggs (use 2 egg whites

and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92

1 cup orange juice (calcium-fortified). . . . .110

snAcK1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncHLean Cuisine or Healthy Choice frozen

entre 450 calories OR 2 cups leftover

chicken or shrimp stir-fry with 1/2

cup brown rice . . . . . . . . . . . . . . . . . . . .450

1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171


snAcK1/2 cup low-fat cottage cheese . . . . . . . . . .80

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr1 Chicken Enchilada with Salsa and

1 Tbsp. light sour cream. . . . . . . . . . . . .290


2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1789


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 slice whole-wheat toast . . . . . . . . . . . . .100

1 Tbsp. natural peanut butter . . . . . . . . . . .100

snAcK1 cup (about 20) sugar snap peas . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 grilled or baked chicken breast . . . . . . . .1404 cups tossed greens with veggies . . . . . .100

1/4 cup low-fat dressing . . . . . . . . . . . . . .100

1 slice whole-wheat bread . . . . . . . . . . . . .100

2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40


snAcK1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr6 oz. Marinated Fish (i.e., halibut, haddock,

orange roughy, red snapper, etc.) . . . . . .260

4 cups steamed baby red potatoes

(no butter, use herbs to season). . . . . . . .70

1 cup steamed broccoli . . . . . . . . . . . . . . . .44

1 whole-wheat dinner roll . . . . . . . . . . . . . . .901 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK3 cups 94% fat-free microwave popcorn

or plain popcorn . . . . . . . . . . . . . . . . . . . .60

1 cup melon (i.e., cantaloupe,

watermelon, honeydew) . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1798

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BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200

2 tsp. butter or soft tub margarine . . . . . . . .66

2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40


snAcK

1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67

1 string cheese (part-skim mozzarella). . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 1/2 cups broth-based soup. . . . . . . . . . .150

1 slice whole-wheat toast . . . . . . . . . . . . .100

1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60




snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45

2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Broiled or Grilled Lemon Chicken (1 breast)

with Roasted Veggies (1 1/2 cups). . . . .330

1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90

1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1799


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

2 slices whole-wheat bread . . . . . . . . . . . .200

1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110


1015 baby carrots . . . . . . . . . . . . . . . . . . .45

1 oz. whole-wheat pretzels

(1015 small knots) . . . . . . . . . . . . . . . .108

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

4 oz. Marinated Turkey Tenderloin . . . . . . .170

1/2 cup Uncle Bens Long Grain and

Wild Rice Fast Cook Recipe . . . . . . . . . .100

1/2 cup green peas . . . . . . . . . . . . . . . . . . .60

1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

3 cups 94% fat-free microwave popcorn

or plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1794

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dAIryqShredded, low-fat 1 cup

cheddar cheesemLight yogurt 4 (6-oz.)

containersmEggs 1/2 dozenqLight sour cream 1/2 cup

GrAInqWhole-wheat tortillas 8 eachmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 8 eachqWhole-wheat buns 4 eachqWhole-wheat pasta 16 oz.

of choice

PAcKAGEd GoodsqDijon mustard 2 tbsp.qFermented black beans 1/3 cupqTomato paste 1 (6 oz.) canqSloppy joe seasoning 1 packetqTaco seasoning 1 packetqBlack beans 1 (15-oz.) canqReduced-Fat Cream 1 (10 3/4-oz.)

of Mushroom Soup canqSalsa 1 cupqSliced black olives 1 (2.25-oz.) can

FruIt

mApples 2 eachmBananas 2 eachmBerries 1/2 cupmGrapes 3/4 lb.m

Grapefruit 1 eachmPears 1 eachmMelons 1 cupmNectarines 1 eachmOranges 2 eachmPeaches 1 eachmKiwis 1 eachmPlums 2 eachmTangerines 1 eachqMixed fruit of choice 2 cups

VEGEtABlEs


(or 1 cup)qGreen onions/scallions 8 eachmDark, leafy green 1 (5-oz.) bag

salad mixqDark, leafy green 1 (7-oz.) bag

salad mixqBaby spinach 1 (16-oz.) bagmTomato 2 eachqTomato 2 each

qRoma tomatoes OR 12 each ORcherry or grape tomatoes 1 carton

mBroccoli florets 1/4 lb.mRaw vegetables of choice 4 cups

FroZEn Foods

mLean Cuisine or 1 eachHealthy Choice frozenentre 350 calories

qFrozen broccoli spears 1 (10-oz.) bagqFrozen, mixed vegetables 2 cups

of choice

MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqSalmon fillets 2 lbs.mBoneless, skinless 1 each

chicken breastsqBoneless, skinless 3 lbs.chicken breasts

qBoneless, skinless 1 lb.chicken breasts orextra-lean ground beef

qExtra-lean ground beef 1 lb.or turkey

__ Whole-wheat bread__ Low-fat milk__ Orange-juice

(calcium-fortified)__ Kashi cereal or Cheerios

__ Low-fat salad dressing

__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip

__ Jam or preserves

__ Mustard__ Parmesan cheese__ Oatmeal__ Light sour cream__ Frozen yogurt__ Baked chips

__ Whole-wheat pita bread__ Fat-free popcorn__ Whole-wheat pretzels__ Mixed nuts

PA

NTRY





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1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

snAcK

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36

1/2 oz. whole-wheat pretzels

(57 small knots) . . . . . . . . . . . . . . . . . . .54

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

Lean Cuisine or Healthy Choice

frozen entre 350 calories . . . . . . . . . .350




snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

6 oz. Steamed Salmon with BlackBean Sauce . . . . . . . . . . . . . . . . . . . . . .358

1/2 cup steamed mixed vegetables . . . . . . .25

1 whole-wheat dinner roll . . . . . . . . . . . . . . .90

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK



1 oz. (handful) mixed nuts . . . . . . . . . . . . .164

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1782


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


4 slices lean turkey or other lean deli meat . .40

1 Tbsp. Light Miracle Whip or

light mayo; mustard. . . . . . . . . . . . . . . . .35


1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37

1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13



snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80


(57 small knots) . . . . . . . . . . . . . . . . . . .54water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Sloppy Joe (1/2 cup) on a whole-wheat bun . .300

1 cup raw veggies (i.e., carrots, celery,

broccoli, cucumber, cherry tomatoes) . . .40


1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135

1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1785

dAy 1 dAy 2

WEEK 2 MEAl PlAns

8

8/3/2019 2400 Nueces EG

10/64


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110



1015 baby carrots . . . . . . . . . . . . . . . . . . .45


1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Sliced Seasoned Chicken over Spinach Salad

(1 chicken breast, 3 cups spinach salad) . .357


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1801


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98



snAcK

1 cup (about 20) sugar snap peas . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .170



1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5


other veggies . . . . . . . . . . . . . . . . . . . . . .25


(1015 small knots) . . . . . . . . . . . . . . . .108

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36


snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 cups Chicken Divan . . . . . . . . . . . . . . . .335



1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


or plain popcorn . . . . . . . . . . . . . . . . . . . .60

1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1786

dAy 3 dAy 4

WEEK 2 MEAl PlAns

9

8/3/2019 2400 Nueces EG

11/64


2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 grilled or baked chicken breast . . . . . . . .140

4 cups tossed greens with veggies . . . . . .100



2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40


snAcK

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 1/2 cups Roasted Tomato Pasta . . . . . . .502


2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1782


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

peanut butter (1 Tbsp.) and jelly or

jam (1 Tbsp.) sandwich on whole-wheat

bread (2 slices) . . . . . . . . . . . . . . . . . . .350

1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57

1015 baby carrots . . . . . . . . . . . . . . . . . . .45


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 Soft Tacos:

2 whole-wheat tortillas . . . . . . . . . . . . . .150

4 oz. taco meat (extra-lean ground

beef or chicken) . . . . . . . . . . . . . . . . .190

1/4 cup low-fat cheddar cheese . . . . . . . .50

lettuce, tomato, olives, etc.. . . . . . . . . . . .30

1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12

1 Tbsp. light sour cream. . . . . . . . . . . . . .18

1/3 cup black beans . . . . . . . . . . . . . . . . . .74

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1798

dAy 5 dAy 6

WEEK 2 MEAl PlAns

10

8/3/2019 2400 Nueces EG

12/64

dAIryqLow-fat cheddar cheese 1 cupmLight yogurt 4 (6-oz.)

containersmEggs 1/2 dozenqLight sour cream 1/2 cupmLow-fat cottage cheese 1 small containermPart-skim mozzarella 1 each

string cheese

GrAInqInstant brown rice 3 cups cookedmWhole-wheat dinner rolls 1 each

qWhole-wheat dinner rolls 8 eachqWild rice 4 cups cookedqWhole-wheat tortillas 8 each

PAcKAGEd GoodsqFat-free refried beans 3 (16-oz.) cansqSalsa 1 cupqSlivered almonds 1/3 cupqFat-free chicken broth 1/4 cupmHealthy Choice 1 can

broth-based soupqMarinades of choice 2 bottles

(mesquite, teriyaki)qApricot preserves 2 Tbsp.

FruIt

qLemons 4 eachmApples 2 eachmBananas 2 eachm

Berries 1 1/2 cupmGrapes 1 lb.mGrapefruit 1 eachmTangerines 1 eachmMelons 1 cup eachmNectarines 1 eachmOranges 1 eachqOranges 2 eachmPeaches 2 eachmPears 1 eachqFresh fruit of choice 2 cups

VEGEtABlEs


(or 1 1/2 cups)mCelery 1 stalkmTomatoes 3 eachqTomatoes 1 eachmBroccoli florets 1/4 lb.qFresh cilantro 3 Tbsp.qRed potatoes 1 lb.qCrookneck squash 1 each

qZucchini squash 1 eachqPortabella mushrooms 2 eachqRed onions 1 eachmDark, leafy green 5 oz.

salad mixqDark, leafy green 14 oz.

salad mixqSweet potatoes 4 each

FroZEn Foods

qFrozen, mixed 2 cupsvegetables of choice

qFrozen, stir-fry vegetables 1 (16-oz.) bagmLean Cuisine or 1 each

Healthy Choice frozenentre 425 calories

MEAtmTuna in spring water 1 (6-oz.) canm

Lean turkey deli meat 8 slicesqHalibut fillets 4 (8-oz.) filletsmBoneless, skinless 1 each


chicken breastsqLean London Broil 2 lbs.

(flank steak may besubstituted)

__ Whole-wheat bread__ Low-fat milk__ Low-fat salad dressing__ Brown sugar__ Orange juice

(calcium-fortified)

__ Kashi

cereal or Cheerios


__ Jam or preserves__ 94% fat-free popcorn

__ Oatmeal__ Light sour cream__ Instant brown rice__ Mustard__ Mixed nuts__ Cheese slices (low-fat)

__ Frozen yogurt__ Whole-wheat pretzels__ Whole-wheat pita bread__ Baked chips__ Ranch dip

PAN

TRY





WEEK 3 GrocEry lIst

11

8/3/2019 2400 Nueces EG

13/64


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .601 slice whole-wheat toast . . . . . . . . . . . . .100


snAcK

1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH




light mayo; mustard . . . . . . . . . . . . . . . . .35


1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

1 oz. baked chips (912 chips) . . . . . . . . .120water or diet beverage . . . . . . . . . . . . . . . . . .0

snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 cup Orange Chicken . . . . . . . . . . . . . . . .264

1/2 cup Lemon Dill Rice . . . . . . . . . . . . . .128

1/2 cup steamed vegetables . . . . . . . . . . . .25

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45

2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1794


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .170


1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106


1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5


other veggies . . . . . . . . . . . . . . . . . . . . . .25

4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4

1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .252 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50


snAcK

1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 Soft Bean Burritos:

2 soft whole-wheat tortillas. . . . . . . . . . .150

1 cup beans . . . . . . . . . . . . . . . . . . . . . .220

1 oz. (1/4 cup) shredded cheese

(part-skim mozzarella) . . . . . . . . . . . . . .70

lettuce, tomatoes . . . . . . . . . . . . . . . . . . .20


1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1799

dAy 1 dAy 2

WEEK 3 MEAl PlAns

12

8/3/2019 2400 Nueces EG

14/64


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

Lean Cuisine or Healthy Choice frozen

entre 425 calories. . . . . . . . . . . . . . . .425

1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114


snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45

2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

6 oz. Steamed or Broiled Halibut . . . . . . . .243

1/2 cup Seasoned, Boiled Red Potatoes. . . .692 cups tossed greens with veggies . . . . . . .50



1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1813


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45



snAcK

1 string cheese (part-skim mozzarella). . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH





2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100


snAcK

1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67

1/2 cup (about 10) sugar snap peas . . . . . .40

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 Mesquite-Marinated Chicken Breast . . . .170

1 medium sweet potato, baked . . . . . . . . .115


1/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50



water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

snAcK


or plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1803

dAy 3 dAy 4

WEEK 3 MEAl PlAns

13

8/3/2019 2400 Nueces EG

15/64


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56


snAcK


(1015 small knots) . . . . . . . . . . . . . . . .108


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH



1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60




snAcK

1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

4 oz. Grilled, Marinated London Broil . . . . .262

1/2 cup Grilled Vegetables . . . . . . . . . . . . . .90


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1815


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110


1015 baby carrots . . . . . . . . . . . . . . . . . . .45


(57 small knots) . . . . . . . . . . . . . . . . . . .54

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Teriyaki Chicken, 1 breast . . . . . . . . . . . . .177

1 cup stir-fried vegetables with teriyaki sauce . .80

3/4 cup brown rice . . . . . . . . . . . . . . . . . .162

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

snAcK



1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1794

dAy 5 dAy 6

WEEK 3 MEAl PlAns

14

8/3/2019 2400 Nueces EG

16/64

dAIryqHalf-and-half 1/4 cupqButter 1 Tbsp.qShredded, low-fat 1/2 cup

cheddar cheese

qLight sour cream 1/2 cupmLight yogurt 2 (6-oz.)

containersmEggs 1/2 dozenmLow-fat cottage cheese 1 (8-oz.)

container

GrAInmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 12 each

qWhole-wheat buns 4 eachqLinguine (whole-wheat) 16 oz.

PAcKAGEd GoodsqBaked tortilla chips 4 oz.qFat-free chicken broth 1/4 cupqTaco seasoning 1 packetqPowdered ranch 1 packet

dressing mixqBaked beans 1 (28-oz.) canq

Sliced black olives 1 (2.5-oz.) canqSlivered almonds 1/2 cupqFat-free refried beans 2 (16-oz.) cansqSalsa 1 cupqMandarin oranges 1 (15-oz.) can

FruIt

qGranny Smith apples 1 eachmApples 1 eachmBananas 2 eachmBerries 1 cupmGrapes 1/2 lb.mGrapefruit 1 eachmKiwis 1 eachmMelons 1 cupmNectarines 1 eachmPeaches 2 eachmPears 2 eachmPlums 2 eachmTangerines 2 each

qFresh fruit of choice 2 cups VEGEtABlEs

mBaby carrots 1 (1-lb.) bagmCucumbers 2 each

mSugar snap peas 1 small bag(or 1/2 cup)

mTomatoes 2 eachqTomatoes 3 eachqAsparagus spears 28 eachmBroccoli florets 1/4 lb.qBroccoli florets 3/4 lb.qCilantro 1 1/2 Tbsp.qJicama 1/2 eachqSliced mushrooms 8 oz.

qGreen onions 4 eachqRed onions 1/4 eachqRed bell peppers 1 eachqSnow peas 2 cupsmDark, leafy green 5 oz.


salad mixqBaby spinach 1 (10-oz.) bagqSmall potatoes 4 each

(for baking)

FroZEn Foods

mLean Cuisine or Healthy 1 eachChoice frozen entre450 calories

MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqExtra-lean ground beef 1 lb.qLean pork tenderloin 2 lbs.qBoneless, skinless 1 lb.

chicken breasts orprecooked shrimp

qBoneless, skinless 3 lbs.chicken breasts

qFish fillets of choice 4 (8-oz.) fillets

__ Whole-wheat bread__ Whole-wheat pretzels__ Baked chips__ Whole-wheat pita bread__ Oatmeal__ Kashi cereal or Cheerios

__ Low-fat milk__ Low-fat salad dressing__ Orange juice

(calcium-fortified)

__ Frozen yogurt__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip__ Jam or preserves

__ 94% fat-free popcorn__ Mixed nuts__ Mustard

P

ANTRY





WEEK 4 GrocEry lIst

15

8/3/2019 2400 Nueces EG

17/64

BrEAKFAst CALORIES1 1/2 cups Kashi cereal or Cheerios . . . . 1 8 0

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

Lean Cuisine or Healthy Choice frozenentre 450 calories. . . . . . . . . . . . . . . .450




snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

4 oz. Creole Pork Tenderloin . . . . . . . . . . .231

1/2 cup Apple Jicama Salsa. . . . . . . . . . . . .67

6 steamed asparagus spears . . . . . . . . . . . .22


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


(1015 small knots) . . . . . . . . . . . . . . . .108

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1822


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56

2 scrambled eggs (use 2 egg whitesand 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK

1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH




mayo; mustard . . . . . . . . . . . . . . . . . . . . .35


1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98

1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25



snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Taco Salad:10 baked tortilla chips . . . . . . . . . . . . . . .84

3/4 cup extra-lean ground beef

with taco seasoning . . . . . . . . . . . . . .135

1/2 cup refried beans . . . . . . . . . . . . . . .120

2 Tbsp. light cheddar cheese . . . . . . . . . .35

2 Tbsp. sliced olives. . . . . . . . . . . . . . . . .19

2 cups salad greens with tomato . . . . . . .30


1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .121/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

snAcK

1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40

1/2 cup low-fat cottage cheese . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1793

dAy 1 dAy 2

WEEK 4 MEAl PlAns

16

8/3/2019 2400 Nueces EG

18/64


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .451 slice whole-wheat toast . . . . . . . . . . . . .100


snAcK

1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110



1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36


snAcK

1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 cups Pasta Primavera with shrimp

or chicken . . . . . . . . . . . . . . . . . . . . . . .448





snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1806


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30



snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .170



1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5


other veggies . . . . . . . . . . . . . . . . . . . . . .25


(1015 small knots) . . . . . . . . . . . . . . . .1081 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45


snAcK

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Chicken Breast Sandwich on

whole-wheat bun . . . . . . . . . . . . . . . . . .255

1 Tbsp. sauce (i.e., light mayo, Light

Miracle Whip, light honey mustard). . . . .50

veggies for sandwich (lettuce, tomato, etc.) . .10


2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501/2 cup baked beans . . . . . . . . . . . . . . . . .190

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


or plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1815

dAy 3 dAy 4

WEEK 4 MEAl PlAns

17

8/3/2019 2400 Nueces EG

19/64


2 tsp. butter, jam or soft tub margarine . . . .66


snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH





2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40

1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37


snAcK

1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

6 oz. Balsamic-Glazed Steamed Fish . . . . .261

1 small baked potato (top with 1 1/2 Tbsp.light sour cream and sprinkle with

powdered ranch dressing mix) . . . . . . . .200

1/2 cup steamed broccoli . . . . . . . . . . . . . .20

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK



water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1798


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH



bread (2 slices) . . . . . . . . . . . . . . . . . . .350

1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114

1015 baby carrots . . . . . . . . . . . . . . . . . . .45



snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 Marinated Chicken Breast . . . . . . . . . . . .170

spinach salad:

2 cups spinach. . . . . . . . . . . . . . . . . . . . .13

1/4 cup mandarin oranges . . . . . . . . . . . .23

1/8 cup slivered almonds . . . . . . . . . . . . .78

2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1825

dAy 5 dAy 6

WEEK 4 MEAl PlAns

18

8/3/2019 2400 Nueces EG

20/64

dAIrymLight yogurt 3 (6-oz.)

containersm

Eggs 1/2 dozenqPart-skim 1/2 cupmozzarella cheese

qOrange juice concentrate 8 fl. oz.qLight sour cream 1/3 cup

GrAInqWhole-wheat dinner rolls 8 eachqWhole-wheat linguine 16 oz.qInstant brown rice 3 cups cooked

PAcKAGEd GoodsqSlivered almonds 1/2 cupqPowdered ranch 1 packet

dressing mixqFat-free chicken broth 3 cupsqCanned, red kidney beans 2 (15-oz.) cansmHealthy Choice 1 can

broth-based soupqDiced or crushed 2 (14-oz.) cans

stewed tomatoes

qChili seasoning mix 1 packetqFat-free vinaigrette 1/2 cupqDry red wine (optional) 1/2 cupqDrained capers 1 Tbsp.

(in the Asian section)qBlack or green olives 1 (2.25-oz.) canqMinced anchovies 1 Tbsp.qMandarin oranges 1 (15-oz.) can

FruIt

mBerries 1 1/2 cupsmBananas 1 eachmApples 2 eachmGrapefruit 1 eachmGrapes 1 1/2 lbs.mPears 1 eachmPlums 1 eachmOranges 1 eachmFresh fruit of choice 4 cups

VEGEtABlEs

mBaby carrots 1 (1-lb.) bagm

Cucumbers 2 eachmSugar snap peas 1 small bag(or 1 cup)

mCelery 1 stalkmTomatoes 3 eachmBroccoli florets 1/4 lb.qBroccoli florets 1/2 lb.qOnions 1 eachqSmall potatoes for baking 4 eachqShallots 8 to 10 eachqBaby spinach 1 (10-oz.) bagmDark, leafy green 5 oz.


salad mixqRoma tomatoes OR 12 (about 2 lbs) OR

canned diced tomatoes 2 (28-oz.) cansqRaw veggies of choice 6 cups

FroZEn Foods

qBirds Eye Frozen 1 (28-oz.) bagVegetable Stir-Fry

mLean Cuisine or 1 eachHealthy Choice frozenentre 425 calories

MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqDeli sliced turkey, 1 lb. (or 3 cups)

chicken, or hamqExtra-lean ground beef 1/2 lb.mBoneless, skinless 1 each

chicken breastsqBoneless, skinless 2 1/2 lbs.

chicken breastsqPrecooked shrimp 1 lb.

or boneless, skinlesschicken breasts

qTurkey tenderloin 1 1/2 lbs.qFish of choice 4 (8-oz.) fillets

__ Whole-wheat bread__ Kashi cereal or Cheerios__ Orange juice

(calcium-fortified)__ Low-fat milk__ Low-fat salad dressing

__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip__ Jam or preserves

__ 94% fat-free popcorn__ Oatmeal__ Light sour cream__ Instant brown rice__ Mixed nuts__ Whole-wheat pita bread

__ Cheese slices (low-fat)__ Ranch dip__ Frozen yogurt__ Whole-wheat pretzels

PA

NTRY





WEEK 5 GrocEry lIst

19

8/3/2019 2400 Nueces EG

21/64


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60

snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

2 slices whole-wheat bread . . . . . . . . . . . .2004 slices lean turkey or other lean deli meat . .40

1 Tbsp. Light Miracle Whip or light

mayo; mustard . . . . . . . . . . . . . . . . . . . . .35


1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80



snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 1/2 cups Stir-fry with Chicken or Shrimp . .386

3/4 cup brown rice . . . . . . . . . . . . . . . . . .1621 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1792


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .170


1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106


1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5


other veggies . . . . . . . . . . . . . . . . . . . . . .25

4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4

1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .252 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50


snAcK


(1015 small knots) . . . . . . . . . . . . . . . .108

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

4 oz. Turkey Saltimbocca with

Marsala Sauce . . . . . . . . . . . . . . . . . . . .241

1 small baked potato (top with

1 1/2 Tbsp. light sour cream and sprinkle

with powdered ranch dressing mix) . . . .200

1/2 cup steamed broccoli . . . . . . . . . . . . . .20

1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1807

dAy 1 dAy 2

WEEK 5 MEAl PlAns

20

8/3/2019 2400 Nueces EG

22/64


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


entre 425 calories. . . . . . . . . . . . . . . .425

1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171


snAcK

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 1/2 cups Chili (use extra-lean ground

beef or lean ground turkey). . . . . . . . . . .300

1 whole-wheat dinner roll or breadstick . . . .901 cup raw veggies (i.e., carrots, celery,

broccoli, cucumber, and cherry tomatoes) 40


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1799


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110



snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH





2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40


snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

6 oz. Fish Fillet with Orange-Rosemary Sauce . .297

spinach salad:2 cups spinach. . . . . . . . . . . . . . . . . . . . .13

1/4 cup mandarin oranges . . . . . . . . . . . .23

1/8 cup slivered almonds . . . . . . . . . . . . .78

2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


or plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1805

dAy 3 dAy 4

WEEK 5 MEAl PlAns

21

8/3/2019 2400 Nueces EG

23/64



2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .401 cup orange juice (calcium-fortified). . . . .110

snAcK

1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH



1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60




snAcK


(1015 small knots) . . . . . . . . . . . . . . . .108

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Chef Salad

4 cups mixed greens . . . . . . . . . . . . . . . .50

3/4 cup diced turkey, chicken or

lean ham (from deli) . . . . . . . . . . . . . .160

1 hard-boiled egg, sliced . . . . . . . . . . . . .77

2 Tbsp. part-skim mozzarella cheese . . . .35

vegetables of choice (tomato, cucumber,

broccoli, peas, etc.) . . . . . . . . . . . . . . .25

1/4 cup low-fat dressing. . . . . . . . . . . . .1001 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1815


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30



snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110


1015 baby carrots . . . . . . . . . . . . . . . . . . .45

1 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .33

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Chicken Puttanesca (1 chicken breast

with sauce) . . . . . . . . . . . . . . . . . . . . . .234

1 cup whole-wheat pasta. . . . . . . . . . . . . .174



1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

3 cups 94% fat-free microwave popcornor plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1797

dAy 5 dAy 6

WEEK 5 MEAl PlAns

22

8/3/2019 2400 Nueces EG

24/64

dAIryqLight sour cream 1/2 cupqShredded, low-fat 1 cup

cheddar cheeseqShredded, part-skim 1 cup

mozzarella cheeseqNon-fat ricotta cheese 1 (15-oz.)

containermEggs 1/2 dozenqEggs 5 eachmLight yogurt 3 (6-oz.)

containers

GrAInmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 8 eachq

Whole-wheat tortillas 8 eachqBrown rice 2 cups cookedqLasagna noodles 12 each

PAcKAGEd GoodsqBetty Crocker Instant 1 (3.5-oz.) box

Herb Mashed PotatoesqUNCLE BENS Long Grain 1 (6.2-oz.) box

and Wild Rice (Fast Cook)qApricot jam 1/2 cupqTomato juice (or Spicy V-8) 2 cups

qCatsup 1/2 cupqLow-fat beef broth 1 (15-oz.) canqSpaghetti sauce 1 (28-oz.) jarqBlack beans 1 (15-oz.) can

FruIt

qLemons 2 eachqLimes 1 eachmApples 2 eachm

Bananas 3 eachmBerries 1/2 cupmGrapes 1 lb.mGrapefruit 1 eachmMelons 1/2 cupmNectarines 1 eachmOranges 2 eachmPeaches 2 eachmPears 1 eachmPlums 2 eachmTangerines 1 each

qFresh fruit of choice 2 cups

VEGEtABlEs

mBaby carrots 1 (1-lb.) bagqCarrots, large 3 eachmCucumbers 2 eachmSugar snap peas 1 small bag

(or 1/2 cup)mBroccoli florets 1/4 lb.qBroccoli florets 1 lb.qAsparagus (fresh 24 spears

or frozen)qBean sprouts 1 handfulqBell peppers 2 eachqJalapeno peppers 1/2 eachqCilantro (fresh) 1/4 bunchqGreen beans (frozen, 4 cups

fresh, or canned)qGreen onions 1 bunch+ 3 onions

qOnions 3 eachqRed onions 1/4 eachqShallots 3 eachmTomatoes 3 eachqTomatoes 7 eachmDark, leafy green 5 oz.


salad mixqRusset potatoes 2 each

FroZEn Foods

qFrozen peas 1 cupmLean Cuisine or 1 each

Healthy Choice frozenentre 350 calories

MEAtmLean turkey deli meat 8 slicesmTuna in spring water 1 (6-oz.) canqBeef stew meat 1 lb.qExtra-lean ground beef 1/2 lb.qBoneless, lean ham 1 1/2 lbs.

(fully cooked)qDiced lean ham 1/3 lb. (1 cup)mBoneless, skinless 1 each


chicken breastsqWhole salmon, cleaned 2 to 3 lbs.

__ Whole-wheat bread__ Kashi cereal or Cheerios__ Orange juice

(calcium-fortified)__ Low-fat milk__ Low-fat salad dressing

__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip

__ Jam or preserves__ 94% fat-free popcorn__ Oatmeal__ Baked chips__ Whole-wheat pretzels__ Whole-wheat pita bread

__ Ranch dip__ Mixed nuts__ Frozen yogurt__ Mustard

PANTRY





WEEK 6 GrocEry lIst

23

8/3/2019 2400 Nueces EG

25/64


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

snAcK

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36


(57 small knots) . . . . . . . . . . . . . . . . . . .54

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


entre 350 calories. . . . . . . . . . . . . . . .350




snAcK

1015 baby carrots . . . . . . . . . . . . . . . . . . .45

2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 1/2 cups Beef or Chicken Stew. . . . . . . .3302 cups tossed greens with veggies . . . . . . .50


1 whole-wheat dinner roll (or breadstick) . . .90

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1/2 cup melon (i.e., cantaloupe,



water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1814


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7

snAcK

1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH




mayo; mustard . . . . . . . . . . . . . . . . . . . . .35


1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37

1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13



snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

1 cup Tiny Spicy Chicken. . . . . . . . . . . . . .322

1/2 cup Ham Fried Rice . . . . . . . . . . . . . . .169

1 cup steamed green beans. . . . . . . . . . . . .44


snAcK


1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1789

dAy 1 dAy 2

WEEK 6 MEAl PlAns

24

8/3/2019 2400 Nueces EG

26/64


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH


1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110



1015 baby carrots . . . . . . . . . . . . . . . . . . .45

1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

Lasagna (2x 4 piece) . . . . . . . . . . . . . . .320




1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1814


1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110



snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH

1 large wheat pita (6 1/2). . . . . . . . . . . . .170



1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5


other veggies . . . . . . . . . . . . . . . . . . . . . .25


(1015 small knots) . . . . . . . . . . . . . . . .108

1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36


snAcK

1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

2 Soft Chicken Tacos with Black Beans

(with Salsa) . . . . . . . . . . . . . . . . . . . . . .557

1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

snAcK


or plain popcorn . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1780

dAy 3 dAy 4

WEEK 6 MEAl PlAns

25

8/3/2019 2400 Nueces EG

27/64


1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56


snAcK


water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH





2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40

1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57


snAcK

1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

4 oz. Baked Lean Ham. . . . . . . . . . . . . . . .233

1/2 cup Betty Crocker

Instant HerbMashed Potatoes . . . . . . . . . . . . . . . . . .160

1 cup steamed broccoli . . . . . . . . . . . . . . . .44

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK


1 medium peach . . . . . . . . . . . . . . . . . . . . .45

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1844


2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30


and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92


snAcK

6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

luncH



bread (2 slices) . . . . . . . . . . . . . . . . . . .350

1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57


(57 small knots) . . . . . . . . . . . . . . . . . . .54

1015 baby carrots . . . . . . . . . . . . . . . . . . .45

2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65

1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110

snAcK

1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

dInnEr

6 oz. Baked Salmon . . . . . . . . . . . . . . . . . .273

2 Tbsp. Spicy Apricot Glaze. . . . . . . . . . . . .78

1/2 cup Uncle Bens Long Grain

and Wild Rice Fast Cook Recipe . . . . . . .100

6 steamed asparagus spears . . . . . . . . . . . .22


snAcK

1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80

water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0

totAl 1816

dAy 5 dAy 6

WEEK 6 MEAl PlAns

26

8/3/2019 2400 Nueces EG

28/64

dAIrymLight yogurt 4 (6-oz.)

containersmEggs 1/2 dozenm

Lowfat cottage cheese 1 (8-oz.)container

mPart-skim mozzarella 1 eachstring cheese

GrAInqInstant brown rice 2 cups cookedqNear East Couscous 1 (5.8-oz.) boxqCracked wheat bulgar 1 cupqWhole-wheat spaghetti 12 oz.

qWhole-wheat 4 eachsandwich buns

qWhole-wheat breadsticks 4 each

PAcKAGEd GoodsqSlivered almonds 1/2 cupqFat-free vinaigrette 1/2 cupqTomato paste 1 (6-oz.) canqBBQ sauce (low sodium, 1 (18-oz.) bottle

if possible)qSpaghetti sauce 1 (28-oz.) jarmHealthy Choice 1 can

broth-based soupqAu jus seasoning mix 1 packetqMandarin oranges 1 (15-oz.) can

FruIt

mApples 2 eachmBananas 1 eachmBerries 1 1/2 cups

mGrapes 1 lb.mGrapefruit 1 eachmKiwis 1 eachmNectarines 1 eachmOranges 2 eachmPeaches 1 eachmPears 1 eachmTangerines 1 eachqFresh fruit of choice 11 cups

VEGEtABlEsmBaby carrots 1 (1-lb.) bagmSugar snap peas 1 small bag

(or 1 1/2 cups)m

Broccol

Documents

2400 Nueces EG