2300 Calories Performance Training

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1 Meal Planner: 2300 Calories Performance Training Meal Planner report created exclusively for Maria Espinosa Day # cup BRAN CHEX, (wheat bran, corn) cup Milk - skim, no fat Totals for each Bagel/Lenders table spoon Peanut butter - creamy. Peter Pan Totals for medium Carrots - baby, raw oz Fish, tuna, light, canned in water, drained solids cup Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids 0.3 table spoon Relish - pickle each Apple - medium with peel Totals for cup Broccoli, frozen, chopped, cooked, boiled, drained, without salt tablespoon Salad dressing, KRAFT Mayo Light Mayonnaise slice Whole Wheat Bread, Prepared, Toasted Totals for ounce(s) Chicken Breast / White Meat table spoon KIKKOMAN Lite Teriyaki Marinade & Sauce cup Rice, brown, long-grain, cooked large Salad - lrg. garden w/tomato & onion Totals for cup Popcorn - Lite, microwaved, Orvill Red. Gourmet Totals for Totals for Day #

2 1.0 1 oz Babyfood, pretzels ounce(s) HEALTHY CHOICE Bulk Deli Turkey Breast cup, shredded or chopped teaspoon or 1 packet slice, medium (1/4" thick) cup (not packed) Day # slice Bread, raisin, toasted, enriched cup Milk - skim, no fat cup Oatmeal -Quick, measured uncooked ounce(s) WESTSOY Lite Plain Soy Milk Totals for each Bagel - Plain, Lenders Bake Shop cup Grapes, american type (slip skin), raw Totals for Lettuce, iceberg (includes crisphead types), raw Mustard, prepared, yellow Tomatoes, red, ripe, raw, year round average each Tortilla - flour, soft, 7" diam Totals for Raisins, seedless ounce(s) SOLNUTS Soybeans Totals for oz Fish, salmon, Atlantic, wild, cooked, dry heat table spoon Olive oil - pure cup Spaghetti - thin, cooked, Ronzoni cup Tomatoes, sun-dried cup Zucchini, Frozen, Boiled, Drained Totals for each Orange - medium Totals for Totals for Day #

3 1.0 cup Cottage Cheese - 1% fat cup, halves or slices 1.0 ounce(s) Cheese, Swiss - Low Fat, Shredded each Corn - sweet,ear, boiled & drained ounce(s) GARDENBURGER, Veggie Medley ounce(s) Green beans - string, boiled & drained cup, shredded or chopped tablespoon Salad dressing, KRAFT Mayo Light Mayonnaise slice, medium (1/4" thick) Day # each Bagel - Plain, Lenders Bake Shop ounce(s) Cream Cheese, Light, Phili brand each Egg whole w/ yolk Totals for table spoon Peanut butter - creamy. Peter Pan ounce(s) WESTSOY Lite Plain Soy Milk Totals for roll (1 oz) Rolls, dinner, wheat large Salad - lrg. garden w/tomato & onion each STOUFFER'S LEAN CUISINE Hearty Portions - Roasted Chicken with Rice, Brocolli Peaches, canned, extra light syrup, solids and liquids Totals for Totals for Lettuce, iceberg (includes crisphead types), raw roll Rolls, hamburger or hotdog, mixed-grain Tomatoes, red, ripe, raw, year round average Totals for cup Popcorn - Lite, microwaved, Orvill Red. Gourmet Totals for Totals for Day #

4 Day # cup BRAN CHEX, (wheat bran, corn) cup Milk - skim, no fat table spoon Peanut butter - creamy. Peter Pan Totals for cup Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids 1.0 cup Cottage Cheese - 1% fat cup, balls Melons, cantaloupe, raw Totals for cup Broccoli, frozen, chopped, cooked, boiled, drained, without salt Totals for medium Carrots - baby, raw cup HEALTH VALLEY Fat Free Honey Baked Beans each HEALTHY CHOICE Beef Franks, Low Fat roll Rolls, hamburger or hotdog, mixed-grain Totals for ounce(s) Chicken Breast / White Meat cup Rice, brown, long-grain, cooked roll (1 oz) Rolls, dinner, wheat tablespoon Sauce, ready-to-serve, salsa tea spoon SMART BALANCE Buttery Spread Totals for cookie Cookies, fig bars Totals for Totals for Day #

5 2.0 table spoon BBQ - Thick n' Spicy, KRAFT cup (1" pieces) oz Pork, fresh, loin, country-style ribs, separable lean only, cooked, roasted medium (2-1/4" to 3-1/4" dia.) Day # slice Bread, raisin, toasted, enriched each Egg whole w/ yolk Totals for cup, halves Strawberries, raw Totals for oz Babyfood, pretzels slice Bread, rye cup Coleslaw, home-prepared ounce(s) HEALTHY CHOICE Bulk Deli Turkey Breast table spoon Thousand island - reduced cal. KRAFT ounce(s) WESTSOY Lite Plain Soy Milk Totals for cup Grapes, american type (slip skin), raw each KEEBLER GRAHAM SELECTS Low Fat Cinnamon Crisps Cauliflower, frozen, cooked, boiled, drained, with salt Potato, baked, flesh and skin, without salt large Salad - lrg. garden w/tomato & onion table spoon Sour Cream, Reduced Fat cup, mashed Squash, winter, butternut, frozen, cooked, boiled, with salt Totals for Totals for cup Popcorn - Lite, microwaved, Orvill Red. Gourmet Totals for Totals for Day #

6 0.5 1 cup, halves or slices 8.0 medium Carrots - baby, raw oz Fish, tuna, light, canned in water, drained solids cup, shredded or chopped 0.3 table spoon Relish - pickle tablespoon Salad dressing, KRAFT Mayo Light Mayonnaise slice, medium (1/4" thick) muffin (2-1/2" dia x 2-1/4") 1.0 slice Bread, Garlic, Toasted /2 cup Spaghetti and Meatballs cup (not packed) Day # each Bagel/Lenders ounce(s) Cream Cheese, Light, Phili brand cup Milk - skim, no fat cup Oatmeal -Quick, measured uncooked Totals for cup Cottage Cheese - 1% fat Peaches, canned, extra light syrup, solids and liquids Totals for Lettuce, iceberg (includes crisphead types), raw Tomatoes, red, ripe, raw, year round average each Tortilla - flour, soft, 7" diam Totals for Muffins, oat bran Totals for Totals for Raisins, seedless ounce(s) SOLNUTS Soybeans Totals for Totals for Day #

7 Day # each Bagel - Plain, Lenders Bake Shop cup Egg substitute, liquid slice KRAFT American Singles - 2% Milk tea spoon SMART BALANCE Buttery Spread Totals for each KEEBLER GRAHAM SELECTS Low Fat Cinnamon Crisps 2.0 table spoon Peanut butter - creamy. Peter Pan cup Cottage Cheese - 1% fat cup, balls Melons, cantaloupe, raw each STOUFFER'S LEAN CUISINE Hearty Portions Salisbury Steak with Potatoes, Carrots, Green Beans cup, halves Strawberries, raw Totals for ounce(s) Green beans - string boiled & drained ounce(s) HEALTHY CHOICE Low Fat Polska Kielbasa cup Potatoes, mashed, prepared from granules, without milk, whole milk and margarine Totals for Totals for roll (1 oz) Rolls, dinner, wheat Totals for cookie Cookies, fig bars Totals for Totals for Day #

1900 Calories Performance Training

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