Blueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
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1 SPRING/SUMMER WEEK Day Menu Item 600 calories 000 calories Other carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % tsp. (0 Tbsp. (30 ½ cup (5 4 4 tsp. (0 ¼ cup (50 / / Chicken Salad (recipe) served over Mixed Greens Multi-grain crackers (Wheat Thins or similar) melon chunks ed Greek Yogurt 50 calorie individual cup or unsweetened decaf tea ½ cup (5 cups (500 serving* - cups ( /3 cup (50 cups (500 serving* - cups ( // / Condiments Penne with Turkey, Spinach and Walnuts (recipe) Steamed Broccoli Florets with Whipped Margarine Apple slices % ½ cup (5 tsp. (5 /3 cups (35 tsp. (5 Reduced fat cheese crackers (i.e. Cheez-It ) Light String Cheese stick 5 5 owned and operated. 05
2 SPRING/SUMMER WEEK Day Menu Item 600 calories 000 calories / s Fresh Berries with Reddi Wip Hash brown patty (from frozen) Scrambled egg Sara Lee (45 Calories &) Delightful TM bread, toasted with whipped margarine ½ cup (5 ; Tbsp. (5 tsp. (5 ; Tbsp. (30 tsp. (5 Entrée / / Chicken Salad (recipe) & Plate Chicken Salad Sliced Apple Triscuit crackers (any flavor) ed Greek Yogurt 00 calorie individual cup ½ cup (5 serving* ½ cup (5 serving* Parmesan Baked Pork Loin boneless Chop (recipe) serving serving y / Baked Potato with whipped margarine ½ medium; Tbsp. medium; Steamed Green Beans (5 Tbsp.(30 % ½ cup (5 Sliced s & Pretzels with Roasted Red Pepper ; ½ ; ½ Hummus cup (5 ; ¼ cup (5 ; ¼ water cup (50 cup (50 owned and operated. 05 *check nutrition facts for serving size
3 SPRING/SUMMER WEEK Day 3 Menu Item 600 calories 000 calories Sliced Banana Corn Chex TM Cereal % ½ medium.5 cups (375 - cups ( medium cups (500 ¼ cup (300 - cups ( s Sandwich: Roast Beef & sliced Provolone Cheese on Sara Lee (45 Calories &) Delightful TM bread with light miracle whip, mustard (optional) and Side Salad with tomato slices with Light Dressing of Choice Baked Potato Chips Nectarine or peach, sliced oz. (60 g) slice slices tsp (0 ; tsp (5 Tbsp. (5 serving* 3 oz. (75 g) slice slices tsp (0 ; tsp (5 Tbsp. (5 serving* / Light Chicken Stroganoff (recipe) serving serving Steamed Mixed s ½ cup (5 slice slice with whipped margarine tsp. (5 tsp. (0 Cantaloupe & watermelon chunks ½ cup (5 % ½ cup (5 Reduced fat cheese crackers (i.e. Cheez-It ) Light String Cheese stick 5 5 owned and operated. 05 *check nutrition facts for serving size
4 SPRING/SUMMER WEEK Day 4 Menu Item 600 calories 000 calories s Cooked egg as desired American Cheese on Whole Grain English Muffin, toasted with Whipped margarine Fresh Orange, sliced slice tsp. (5 slice tsp. (5 // Lean Pockets : BBQ Recipe Chicken % Low-fat Cottage Cheese Fresh pineapple chunks Cauliflower florets (raw) Light Ranch Dressing pocket ½ cup (5 ½ cup (5 Tbsp. (30 pocket Tbsp. (30 Entrée Crock Pot Roast with s 3 oz. (75 g) 4 oz. (5 g) Roast Beef y Roasted Potatoes ½ cup (5 Roasted carrots % Tbsp. (5 ; Tbsp. (30 ; Whipped Margarine & Light Sour Cream Tbsp. (5 Tbsp. (30 Apple, sliced Peanut Butter Tbsp. (5 Tbsp. (5 owned and operated. 05 *check nutrition facts for serving size
5 SPRING/SUMMER WEEK Day 5 Menu Item 600 calories 000 calories s Trop50 OJ with calcium Life Cereal (any brand is fine) % Homemade Lunch Plate: Sliced Oven-roasted Turkey Breast Sliced American cheese Triscuit crackers (any flavor) Fresh mini baby carrots with light Ranch dressing Fresh Pineapple Chunks Grilled White Fish in Foil Pouch (recipe) Grilled Asparagus Basmati Rice With whipped margarine Sliced Peach % ½ cups (375 3 slices slices serving* ½ cup (5 ; Tbsp. (5 4-6 oz. (5 g -75 g) piece of fish 6 spears tsp. (5 cups (500 ½ cups (375 3 slices slices servings* ½ cup (5 ; Tbsp. (5 6 oz. (75 g) piece of fish spears tsp. (0 cup (50 ml ) Light Vanilla Ice Cream water ½ cup (5 ½ cup (5 owned and operated. 05
6 SPRING/SUMMER WEEK Day 6 Menu Item 600 calories 000 calories s Cooked egg as desired Deli ham slice and American Cheese on Whole Wheat English Muffin, toasted with Whipped margarine Banana slice slice tsp. (5 ½ slices slices tsp. (0 ½ * // Lean Pockets : Ham & Cheese Carrot Sticks & sliced Cucumber Light Ranch Dressing Fresh of Choice ed Greek Yogurt 00 calorie individual cup Tbsp. (30 Tbsp. (30 owned and operated. 05 y Marinated Steak (recipe) Baked Potato**(microwaved) with whipped margarine and light sour cream Creamed Corn whipped margarine % 4 oz. (5 g) Tbsp. (5 ; Tbsp. (5 ½ cup (5 slice tsp. (5 Apple, sliced cup(50 Peanut Butter Tbsp. (5 *Prep marinated steak for evening meal (needs to marinate for 0- hours) **medium: ¼ - 3 ¼ inch in diameter 4 oz. (5 g) Tbsp. (5 ; Tbsp. (5 slice tsp. (0 Tbsp. (5
7 SPRING/SUMMER WEEK Day 7 Menu Item 600 calories 000 calories Sliced Banana Corn Chex TM Cereal % ½ medium ½ cups (375 - cups ( medium cups (500 ¼ cup (300 - cups ( / / s Tuna Salad made with light Miracle Whip on Mixed Greens with Light Dressing of choice Multi-grain crackers ed Greek Yogurt 00 calorie individual cup ½ cup (5 Tbsp. (5 serving* ½ cup (5 cups (500 Tbsp. (30 servings* * // s / Other Carbohydrate Grilled (or broiled) Skewered Shrimp (recipe) Jasmine Rice (instant or pre-cooked then microwave) Steamed Corn with whipped margarine % Sugar-Free pudding cup (any flavor) skewer /3 cup (50 ½ cup (5 ; tsp. (5 skewer ; tsp. (5 owned and operated. 05 Light Vanilla Ice Cream water *prep shrimp and marinade for evening meal ½ cup (5
Blueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp.
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