MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A ¾ cup 71. STRAWBERRIES,RAW 1 cup 72. Kashi Go Lean Crunch 1 cup 190. BANANAS,RAW 1 banana 100
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1 Week: 1 Meal Pla Me Day Food 1 BREAKFAST Portio Size Calories MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A ¾ cup 71 STRAWBERRIES,RAW 1 cup 72 Kashi Go Lea Cruch 1 cup 190 BANANAS,RAW 1 baaa 100 APPLES,RAW,WITH SKIN 1 apple 88 Cheese, Strig 1 cheese stick 80 Spiach Salad Spiach, Baby 2 cups 96 CUCUMBER,WITH PEEL,RAW ½ cup 17 BLUEBERRIES,RAW ¼ cup 32 SALAD,KRAFT FREE FAT FREE RANCH 1 tablespoo 39 Chicke Breast 6 oz 282 Assorted cut vegetables ½ cup 40 HUMMUS,COMMERCIAL 2 tablespoo 94
2 SALAD,KRAFT FREE FAT FREE RANCH 1 tablespoo 39 Steam Fresh Froze Vegetables 1 cup 36 Chicke Breast 6 oz BREAKFAST Oatmeal istat 1 packet 111 BLUEBERRIES,RAW ½ cup 64 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 cup 95 APPLES,RAW,WITH SKIN 1 apple 88 PEANUT BUTTER,SMOOTH STYLE,WO/SALT 2 tablespoo s 250 Almods almods 84 Whole Grai Hamburger Bu, Sara Lee 1 bu 158 Turkey Burger, Foster Farms 4 oz 152 LETTUCE,COS OR ROMAINE,RAW 2 slices 4 TOMATOES,RED,RIPE,CKD 2 slices 5 Ketchup SALAD,KRAFT FREE FAT FREE RANCH 1 tablespoo 1tablespoo Dao Light ad Fit yogurt 1 yogurt 78
3 STRAWBERRIES,RAW ¼ cup 9 Kashi Go Lea Cruch.2 tablespoo 30 BROCCOLI,RAW 1 cup 77 SALAD,KRAFT FREE FAT FREE RANCH 1 tablespoo 39 Lemo Squeezed 1 tablespo 8 SALMON,ATLANTIC,WILD,RAW 6 oz 241 SNACK 3 jello sugar free puddig 1 jello 64 3 BREAKFAST CHEESE,COTTAGE,LOWFAT,1% MILKFAT 1 cup 163 Agave Nectar.1 teapoo 60 PEACHES,RAW 1 peach % Whole Wheat Bread 1 slice 1 slice 100 Kashi GoLea Crucy Almod Bar 1 cup 171 PEPPERS,SWEET,RED,RAW 1/3 cup 22 ARTICHOKES,(GLOBE OR FRENCH),RAW 1/3 cup 39 VINEGAR,CIDER 2 teaspoo 11
4 LETTUCE,COS OR ROMAINE,RAW 2 cup 77 NUTS,PINE NUTS,DRIED 2 teaspoo 38 OIL,OLIVE,SALAD OR COOKING 1 teaspoo 25 Mediteraea Chicke Salad Chicke Breast 6 oz 282 Dao Light ad Fit yogurt 1 yogurt 78 STRAWBERRIES,RAW ½ cup 45 Almods almods 168 SWEET POTATO,CKD,BKD IN SKN,WO/ SALT ½ cup 102 Steam Fresh Froze Vegetables 1 cup 36 Chicke Breast 6 oz 282 SNACK 3 jello sugar free puddig 1 jello 59 4 BREAKFAST APPLES,RAW,WITH SKIN 1 apple 88 Agave Nectar 1 teaspoo 60 Oatmeal istat 1 packet 108 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 cup 95
5 Dao Light ad Fit yogurt 1 yogurt 78 Almods almods 168 Subway Turkey Sub 6i 1 ct (8.5 oz) 304 APPLES,RAW,WITH SKIN 1 apple 58 Popcor 100 calorie pack 1 bag 100 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 cup 95 Lemo Squeezed SALAD,KRAFT LT DONE RIGHT! RANCH 1 tablespoo 1 tabelspoo 8 72 Gree Beas 1 cup 72 Tilapia 8 oz 216 SNACK 3 Popcor 100 calorie pack 1 bag BREAKFAST BANANAS,RAW 1 baaa % Whole Wheat Bread 1 slice 1 slice 100 Agave Nectar 1 teaspoo 24 PEANUT BUTTER,SMOOTH STYLE,WO/SALT 2 tablespoo s 250
6 Kashi GoLea Crucy Almod Bar 1 cup 171 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A ¾ cup 71 CARROTS,BABY,RAW 1/3 cup 29 CELERY,RAW 1/3 cup 11 TOMATOES,RED,RIPE,RAW,YEAR RND AVERAGE 1/3 cup 15 BREAD,PITA,WHOLE-WHEAT 1 pita 173 HUMMUS,COMMERCIAL Clemetie 3 tablespoo s 1 clemetie YOGURT,FRUIT VAR,NON-FAT 1 yogurt 159 Whole Grai Hamburger Bu, Sara Lee 1 bu 158 Brocooli, Steamed 12 cup 40 Ketchup 1 tablespoo 30 Turkey Burger, Foster Farms 6 oz BREAKFAST Kashi Go Lea Cruch 1 cup 190 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 cup 95 BLUEBERRIES,RAW ½ cup 64
7 APPLES,RAW,WITH SKIN 1 apple 73 PEANUT BUTTER,SMOOTH STYLE,WO/SALT 2 tablespoo 333 Subway Chicke Sub 1 ct (8 oz) 321 APPLES,RAW,WITH SKIN 1 apple 58 Popcor 100 calorie pack 1 bag 100 ASPARAGUS,RAW 1 cup 45 SALAD,KRAFT FREE FAT FREE RANCH 1tablespoo 39 Chicke Breast 6 oz 282 SNACK 3 jello sugar free puddig 1 jello 59 7 BREAKFAST 100% Whole Wheat Bread 1 slice 1 slice 100 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 ½ cup 142 Egg White Omelette 6 egg whites veggies 2 ct (16 oz) 230 PEACHES,RAW 1 peach 44 CHEESE,COTTAGE,LOWFAT,1% MILKFAT 1 cup 163
8 CARROTS,BABY,RAW ½ cup 39 LETTUCE,COS OR ROMAINE,RAW.2 slices 2 Tua Salad Pita, 3 oz tua, 1 tablespoo mayo, 2 teaspoos relish 1 pita 1 ct (5.7 oz) 302 Assorted cut vegetables 1 cup 80 HUMMUS,COMMERCIAL 3 tablespoo 188 Stir Fried vegetables 1 cup 64 SOY SAU MADE FROM SOY (TAMARI) 1 tablespoo 17 BEEF,BTTM SIRLOIN,TRI-TIP STEAK,LN,0" FAT,ALL GRDS,CKD,BRLD 4 oz 283 NOTE: This meu was created for you by your traier based o the USDA's guidelies for healthy eatig for your profile (age, geder ad activity level). All measuremets above are calculated from USDA data ad are a approximatio oly. Always refer to each idividual food item's utritioal data for exact iformatio. Week: 2 Me Meal pla Day Food Portio Size Calories 1 BREAKFAST cheerios 1cup cheerios plai 1 cup 100 BANANAS,RAW 1 baaa 100 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 ½ cup 142 Almods almods 42 APPLES,RAW,WITH SKIN 1 apple 95 Cheese, Strig 2 cheese sticks 160
9 Subway Chicke Sub 1 ct (8 oz) 321 APPLES,RAW,WITH SKIN 1 cup 58 Assorted cut vegetables 1 ¼ cup 100 HUMMUS,COMMERCIAL 1 ½ tablespoos 70 Brocooli, Steamed 1 ¼ cup 100 Chicke Breast 6 oz 282 SALAD,KRAFT FREE FAT FREE RANCH.2 teapoos 19 2 BREAKFAST 100% Whole Wheat Bread 1 slice 1slice 100 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 cup 95 Egg White Omelette 6 egg whites, veggies 2 ct (16 oz) 230 Dao Light ad Fit yogurt 1 yogurt 78 STRAWBERRIES,RAW ¾ cup 54 ALMONDS 12 almods 81 Whole Wheat tortilla 1 tortilla 120 CUCUMBER,PEELED,RAW 4 slices 3
10 LETTUCE,COS OR ROMAINE,RAW 2 slices 4 TOMATOES,RED,RIPE,RAW,YEAR RND AVERAGE 2 slices 5 PEPPERS,SWEET,RED,RAW 4 slices 7 Balsamic Viegar 2 teasppoos 4 Chicke Breast 5 oz 235 APPLES,RAW,WITH SKIN 1 apple 95 PEANUT BUTTER,SMOOTH STYLE,WO/SALT 2 tablespoos 200 ASPARAGUS,RAW ¾ cup 34 BEEF,BTTM SIRLOIN,TRI-TIP STEAK,LN,0" FAT,ALL GRDS,CKD,BRLD 6 oz BREAKFAST protei shake 1 ct (10.5 oz) 167 Isopure protei powder 1 oz 110 Cheese, Strig 1 strig chz 80 Almods almods 84 Mixed Berries ½ cup 70 Pork Loi, Rice ad Vegetables6 oz pork, ½ cup rice 1 cup veggies mixed. 1 ct (12 oz) 350 Assorted cut vegetables 1cup 80
11 Popcor 100 calorie pack 1 bag 100 APPLES,RAW,WITH SKIN 1 apple 73 Grilled chicke salad 6oz chicke, 2 cups salad 2 teaspoos dressig 1 ct (24 oz) 404 SNACK 3 jello sugar free puddig Jello BREAKFAST Oatmeal istat 1 paket 111 APPLES,RAW,WITH SKIN 1 apple 73 MELONS,CANTALOUPE,RAW 1 ½ cup 115 Almods almods 84 Triscuits crackers 6 6 triscuits 120 CHEESE,CHEDDAR 1 oz 114 APPLES,RAW,WITH SKIN 1 apple 58 Turkey Wrap 6oz 1 ct (12 oz) 358 Assorted cut vegetables 1 cup 80 PISTACHIO NUTS,DRY RSTD,WO/SALT ¼ cup 161 Dao Light ad Fit yogurt 1 yogurt 78
12 Turkey Tacos 2oz groud turkey each, 2 cor tortillas, ¼ cup salsa, 1 oz low fat cheese, ½ cup caed tomatoes mix with turkey while cookig. 2 ct (15 oz) BREAKFAST Kashi Go Lea Cruch 1 cup 190 BLUEBERRIES,RAW ½ cup 64 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 ½ cup 142 Cheese Sticks 1 chz stick 80 GRAPES,RED OR GRN(EURO TYPE VAR,SUCH AS,THOMPSON SDLESS),RAW ½ cup 78 Almods almods 84 Grilled chicke salad 6oz chicke 2 cups salad, 2 teaspoos dressig 1 ct (24 oz) 404 Fruit ad Yogurt Parfait 1 ct (12.3 oz) 182 Stir Fried vegetables 1 cup 64 SOY SAU MADE FROM SOY (TAMARI) 2 tablespoo s 34 olive oil 1 teaspoo 19 RICE,BROWN,LONG-GRAIN,CKD ½ cup cooked 125 Shrimp 8 oz BREAKFAST
13 100% Whole Wheat Bread 1 slice 1slice 100 Egg White Omelette 3 egg whites veggies 1 ct (8 oz) 115 ORANGES,RAW,ALL COMM VAR 1 orage 66 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A ¾ cup 71 Dao Light ad Fit yogurt 1 yogurt 78 WATERMELON,RAW 1 cup 68 Chicke Pita Sadwich ad fruit 1 ct (13.2 oz) 374 Assorted cut vegetables 1 cup 80 Kashi GoLea Crucy Almod Bar 1 bar 181 APPLES,RAW,WITH SKIN 1 apple 58 Steam Fresh Froze Vegetables 1 cup 48 SALAD,KRAFT FREE FAT FREE RANCH 1 tablespo 39 Chicke Breast 6 oz 282 SNACK 3 FROZEN NOVELTIES,FAT FREE FUDGESICLE BARS 1 bar 72 7 BREAKFAST
14 Oatmeal istat 1 packet 111 BLACKBERRIES,RAW ½ cup 48 MILK,LOWFAT,FLUID,1% MILKFAT,W/ VIT A 1 ½ cup 142 WATERMELON,RAW 1 cup 68 Dao Light ad Fit yogurt 1 yogurt 78 Chicke ad brow rice wraps 1 ct (13.2 oz) 427 Assorted cut vegetables 1 cup 80 EGG,WHL,CKD,HARD-BOILED 3.6 oz 158 Triscuits crackers 6 6 triscuits 120 SOY SAU MADE FROM SOY (TAMARI) 2 tablespoo s 34 Brocooli, Steamed 1 cup 80 SALAD,KRAFT FREE FAT FREE RANCH.2 teaspoos 19 SALMON,ATLANTIC,WILD,RAW 6 oz 241 NOTE: This meu was created for you by your traier based o the USDA's guidelies for healthy eatig for your profile (age, geder ad activity level). All measuremets above are calculated from USDA data ad are a approximatio oly. Always refer to each idividual food item's utritioal data for exact iformatio.
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Total 1 Total 1. Total 1. Total 1 each HALF PINT Total 6 pcs / 1 Bisc 1/2 CUP 1/2 CUP 1 EACH /2 CUP 4 oz 1 each 8 OZ
Page Sep 2, 23 thru Oct 4, 23 Spreadsheet - Portion Values Aug 22, 23 Mon - 9/2/23 Holiday No School Holiday No School 46 46.......%.% 538-3 % 538
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