Cottage Cheese and Fruit Parfait Low-fat cottage cheese, 1% milkfat Blueberries Low-fat, reduced sugar granola Unsweetened Coffee or tea

Transcription

1 SPRING/SUMMER WEEK Day Menu Item 600 calories 2000 calories / s Cottage Cheese and Parfait Low-fat cottage cheese, % milkfat Blueberries Low-fat, reduced sugar granola s /Meat Bread/ Berry Mixed Green Salad with Grilled Chicken Mixed Baby Greens Sliced Strawberries Finely Crumbled Goat Cheese (or Feta Cheese) Lean Grilled Chicken Breast, sliced Light Raspberry Vinaigrette Salad Dressing Club Crackers, Reduced Sodium % Milk 3 oz. (7 g) 4 oz. (2 g) 3 Tbsp. (4 ml) 0 / Pizza Burgers (recipe) on whole wheat bun 2/3 cup (0 ml) Topped with shredded part-skim mozzarella cheese meat mixture on meat mixture on Steamed California blend vegetables* whole bun Milk Apple, sliced % Milk medium medium Orange Sherbet owned and operated. 20

2 SPRING/SUMMER WEEK Day 2 Menu Item 600 calories 2000 calories s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk 2 2 tsp. ( ml) 4 4 tsp. (20 ml) /Meat Bread/ Turkey Wrap: Deli, thin-sliced, lower sodium turkey breast with Reduced-fat Garden Cream Cheese Spread and mixed baby greens on 8-0 whole grain tortilla V-8 Juice,. oz. can Grapes, Red or Green Baked Chips (any flavor, any brand)* 3 ounces (7 g) Tbsp. ( ml) serving 3 ounces (7 g) Tbsp. ( ml) serving / Chicken & Asparagus Long-Grain Rice Skillet (recipe) 4 oz. (2 g) chick- 6 oz. (7 g) / en breast & ½ cup chicken breast & Side Salad with Chopped Romaine Lettuce & tomatoes asparagus with ½ cup asparagus With Light Italian Dressing cup rice mixture with cup (20 Milk % Milk ml) rice mixture Tbsp. ( ml) Low calorie, fat-free frozen fudge bar (suggested brands: Weight Watchers, Skinny Cow, or similar owned and operated. 20 store brand)

3 SPRING/SUMMER WEEK Day 3 Menu Item 600 calories 2000 calories Bread/ /Juice s Corn Flakes, plain, or store brand % Milk Sliced strawberries Sugar, white, granulated Trop0 Orange Juice ½ cup (37 ml) tsp. ( ml) ½ cups (37 ml) 2 tsp. (0 ml) / s // / Deli thin-sliced Roast Beef and Swiss Cheese on Rye Bread with whipped margarine or Light Miracle Whip Fresh cut veggies (suggest: cucumber slices, red bell pepper strips, carrot sticks) with Roasted Red Pepper flavored Hummus Baked Chips (any flavor, brand)* ed non-fat Greek Yogurt cup (00 calories) 2 oz. (60 g); slice 2 slices ( sandwich) 2 tsp. (0 ml) serving 3 oz. (7 g); 2 slices 3 slices ( ½ sandwich) 3 tsp. ( ml) 3 Tbsp. (4 ml) serving Grilled Salmon 3 oz. (7 g) 6 oz. (7 g) y Mashed Potatoes (from scratch or instant) Grilled Asparagus 8 2 Margarine, whipped 3 Tbsp. (4 g) Apple, sliced medium medium Milk % Milk Club Crackers, any brand, reduced sodium owned and operated. 20 Peanut butter, reduced sodium or all natural Tbsp. ( ml) Tbsp. ( ml)

4 SPRING/SUMMER WEEK Day 4 Menu Item 600 calories 2000 calories s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk 2 2 tsp. (0 ml) 4 4 tsp.(20 ml) s / Club Salad: Deli, thin-sliced, lower sodium, ham &/or turkey Hardboiled egg and Shredded 2% reduced-fat Cheddar Cheese On Chopped Romaine Light Ranch dressing Club Crackers, reduced sodium ed non-fat Greek Yogurt cup (00 calories) 2 ounces (60 g) 2 ounces (60 g) 4 Tbsp. (60 ml) 0 Turkey Loose Meat Sandwich (recipe) on Whole wheat bun whole bun / Steamed Green Beans with whipped margarine ; ; tsp. Cantaloupe Chunks tsp. ( ml) ( ml) % Milk Low calorie, fat-free frozen fudge bar (suggested brands: Weight Watchers, Skinny Cow, or simi- owned and operated. 20 lar store brand)

5 SPRING/SUMMER WEEK Day Menu Item 600 calories 2000 calories /Veg/ Bread/ s Broccoli & Cheddar Scramble (Recipe) Rye Bread, toasted with margarine, whipped % Milk tsp. ( ml) 2 2 tsp. (0 ml) cup(20 ml) /Meat Bread/ Deli Ham & Swiss Wrap: Deli, thin-sliced lower sodium Ham and sliced Swiss cheese with lower fat Garden Cream Cheese Spread and mixed baby greens on 8-0 whole grain tortilla mini baby carrots with Roasted Red Pepper Hummus Pineapple Chunks (from fresh or Canned in own juice) Baked Chips, any brand* 2 ounces (30 g); slice Tbsp. ( ml) ; 2 Tbsp. (30 ml) serving 2 ounces (30 g);slice ; 3 Tbsp. (4 ml) serving Grilled Lean Hamburger (use 90% lean) 3 oz. (7 g) 4 oz. (2 g) on whole wheat bun whole bun American Cheese slice 2 slices s Lettuce & tomato, ketchup, mustard (as desired),, tsp. ( ml) 2, 2, 2 tsp. (0 ml) Side Salad with Light Dressing of Choice tsp. ( ml) 2 tsp. (0 ml) Fresh Mixed ; ; % Milk Tbsp. ( ml) Tbsp. ( ml) owned and operated. 20 Club Crackers, any brand, reduced sodium Peanut butter, reduced sodium or all natural

6 SPRING/SUMMER WEEK Day 6 Menu Item 600 calories 2000 calories / / s Cottage Cheese and Plate Low-fat cottage cheese, % milkfat Sliced Peach (Fresh or canned) Rye bread, toasted with whipped margarine ; tsp. ( ml) 2/3 cup (0 ml) ½ cup (37 ml) 2; 2 tsp. (0 ml) / Tuna, Light, in water, drained, mixed with Light Miracle Whip on whole wheat bun V-8 Juice,. oz. can Grapes, Red or Green Light Vanilla Ice cream tuna whole bun can tuna can / Light Shrimp Fried Rice (recipe) ½ cup (37 ml) / Steamed mixed vegetables with whipped margarine ; tsp. ; 2 tsp. Cantaloupe Chunks with Reddi Wip ( ml) (0 ml) % Milk ; 2 Tbsp. ; 3 (30 ml) Tbsp. (4 ml) Club Crackers, any brand, reduced sodium Peanut butter, reduced sodium or all natural Tbsp. ( ml) Tbsp. ( ml) owned and operated. 20

7 SPRING/SUMMER WEEK Day 7 Menu Item 600 calories 2000 calories Bread/ s Corn Flakes Cereal, plain, or store brand % Milk Banana, sliced Sugar, white, granulated ½ cup (37 ml) medium tsp. ( ml) cup(20 ml) ½ cups (37 ml) large 2 tsp. (0 ml) y Loaded Baked Potato (cook potato in microwave) top with Deli, thin-sliced, lower sodium turkey, Cooked broccoli florets, whipped margarine and Shredded 2% reduced-fat Cheddar Cheese Apple, sliced (medium: 2 ¼ - 3 ¼ inch/. 8 cm in diameter) 2 oz. (60 g) (large: 3 ½ - 4 ½ inch/ cm in diameter) 2 oz. (60 g) /3 cup (7 ml) /Meat Pan-Grilled Ham & Swiss on Rye Steamed Broccoli with whipped margarine Baked Chips Fresh Raspberries with Reddi-Wip % milk 2 slices ham; slice Swiss 2 Slices bread ; tsp. ( ml) serving ; 2 Tbsp. (30 ml) 2 slices ham; slice Swiss 2 Slices bread ; 2 tsp. (0 ml) serving ; 2 Tbsp. (30 ml) owned and operated. 20 Sherbet