12/10/2008

BREAKFAST
slices of whole wheat toast with jam, yogurt Calories Carbs. Fat Protein
and a banana
Yogurt, Yoplait Light, Strawberry, 6 oz 42 11 0 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
TOTAL C244 C56 F2 P4

LUNCH
Bagel with peanut butter, carrots,
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C323 C47 F10 P11

SNACK
Crackers, and apple slices
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C112 C23 F2 P1

DINNER
Lemon chicken, Red potatoes, cauliflower, cajun
zucchini ,milk and a cookie
Garlic Roasted Red Potatoes, 1 serving 130 20 5 4
Lemon Chicken, 1 serving 150 6 2 28
Cauliflower, raw, 0.5 cup 13 3 0 1
Cajun Zucchini, 1 serving 103 17 1 4
Milk, nonfat, 1 cup 59 8 3 1
Chocolate Chip Cookies, 1 cookie, medium (2-1/4" dia) 59 8 3 1
TOTAL C364 C56 F12 P11

SNACK
Rasberries topped with cool whip
Raspberries, 0.75 cup 45 11 1 1
Kraft Cool Whip light 2 Tbsp. 20 3 1 0
TOTAL C110 C25 F3 P2

DAILY TOTAL 1258 202 30 56

 12/11/2008

BREAKFAST
2 waffles w/syrup, yogurt and orange juice Calories Carbs. Fat Protein
Orange Juice, 4 fl oz 55 13 0 1
Yogurt, Yoplait source 35 5 0 4
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, 71 14 1 2
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, 71 14 1 2
Pancake Syrup, 1 tbsp 59 15 0 0
TOTAL C291 C61 F2 P9

LUNCH
Tuna with lettuce and mayonnaise whole wheat,
and cantaloupe
Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2
Lettuce, leaf salad, 2 cup, shredded 20 4 0 1
Tuna, Canned in Water, 0.5 can 96 0 1 21
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Kraft Mayo Light Mayonnaise, 1 tbsp 50 1 5 0
TOTAL C421 C56 F11 P30

SNACK
Crackers, and apple slices
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
TOTAL C112 C23 F2 P1

DINNER
Grilled Pork Tenderloin with pineapple over rice,
asparagus with butter, and pudding
Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) 62 16 1 0
Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) 37 7 0 4
Asparagus, fresh, 10 spear, medium (5-1/4" to 7" long) 37 7 0 4
Vanilla Pudding, ready to eat, 3 oz 111 19 3 2
Wild Rice, 0.75 cup 124 26 0 5
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Southwestern Grilled Pork Tenderloin 171 1 5 28

SNACK
Strawberries and a banana
Strawberries, fresh, 1 cup, halves 77 17 1 2
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1

DAILY TOTAL 1551 247 31 86

 12/12/2008

BREAKFAST
Oatmeal with brown sugar and milk, Calories Carbs Fat Protein
Milk, nonfat, 1 cup 86 12 0 8 86 12 0 8
Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked 104 18 2 4
Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked 104 18 2 4
Brown Sugar, 3 tsp packed 52 13 0 0 58 13 0 0
TOTAL C352 C61 F4 P16

LUNCH
Egg salad on toast and celery
Celery, raw, 2 stalk, large (11"-12" long) 20 5 0 1
Egg, fresh, 1 jumbo 97 1 7 8
Kraft Mayo Fat Free Mayonnaise Salad Dressing, 2 tbsp 22 4 1 0
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat, 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
TOTAL C323 C44 F12 P15

SNACK
7 baby carrots - raw 17.5 4 0 0.5
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
TOTAL C94.5 C21 F1 P2.5

DINNER
Flank Steak w/taryaki over rice, broccoli, mushrooms and
Flank Steak, 2 oz 87 0 4 12
Flank Steak, 2 oz 87 0 4 12
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary, 0.5 serv 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
TOTAL C374 C37 F13 P30

SNACK
Chips and salsa; half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Tortilla Chips, 0.5 oz 71 9 4 1
Salsa, 5 tbsp 22 5 0 1
TOTAL C147 C28 F4 P3

DAILY TOTAL 1290.5 191 34 66.5

 12/13/2008

BREAKFAST
Cheerios with milk, CALORIES CARBS FAT PROTEIN
Milk, nonfat, 1 cup 86 12 0 8
Multi-Grain Cheerios Cereal, 1 cup 108 24 1 3
Multi-Grain Cheerios Cereal, 1 cup 108 24 1 3
TOTAL C302 C60 F2 P14

LUNCH
Grilled chicken salad with grapes, and crackers
Grapes, 18 grape, seedless 64 16 1 1
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Chicken Breast, sliced 0.5 breast, boneless,skinless 130 0 1 27
Whole-Wheat Crackers, 0.75 oz 94 15 4 2
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 2 4 0
Croutons, seasoned, 0.5 cup 93 13 4 2

SNACK
1 Whole foods fig bar 80 20 1 2

DINNER
Spaghetti with turkey and marinara,lentils, andcorn
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Whole Wheat Spaghetti, cooked (pasta), 0.6 cup 104 22 0 4
Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup 71 10 3 2
Lentils, 0.5 cup 115 20 0 3
Foster Farms lean ground turkey 4oz. 150 0 7 22

SNACK
18 Unsalted almonds 120 4.5 10 4.5
Navel Orange 69 17.6 0.2 1.3

DAILY TOTAL 1488 209.1 37.2 87.8

 12/14/2008

BREAKFAST
Cottage Cheese topped with Pinapple CALORIESCARBS FAT PROTEIN
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") 55 14 0 0
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2") 55 14 0 0
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
TOTAL C272 C34 F2 P28

LUNCH
1 lunch wrap
1 Mission whole wheat tortilla 80 12 2 0
light cream cheese 2 Tbsp 60 2 4.5 3
deli turkey 2 oz 50 2 1 8
tillamook swiss cheese 1 slice 110 1 8 9
Quaker Rice Cake apple cinnamon 50 11 0 1
TOTAL C350 C28 F15.5 P21

SNACK
18 Unsalted almonds 120 4.5 10 4.5
Strawberries, fresh, 1 cup, halves 46 11 1 1

DINNER
Quesidilla with cheese, tomatoes, rice andyogurt
Tomatoe sliced (2 slices) 8 2 0 0.4
1 Mission whole wheat tortilla 80 12 2 0
Monterey Jack cheese 3 slices 75 0 7.5 3
**Yoplait Source..Aspartame Free 35 5 0 4
Brown Rice, long grain, 0.3 cup 65 13 1 2
TOTAL C263 C32 F10.5 P9.4

SNACK
Quaker Rice Cake apple cinnamon 50 11 0 1
Hard Boiled Egg, 1 large 78 1 5 6

DAILY TOTAL 1179 121.5 44 70.9