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Plan ahead for each day, week and month! Each day's meals add up to
approximately 2,200 calories and include recipes with complete nutritional information.
 
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  AUGUST 2011   Previous Month   |   Next Month     Printable View
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
 
1
1c   Baked French Toast with Apples
1c   Skim Milk
313

2   Soft Shell Beef Tacos
1/2c   Seasoned Rice
1c   Fruit Cocktail
1c   Orange Juice
653

    Guiltless Fried Flounder
1c   Couscous
1c   Steamed Spinach
2sl   Cantaloupe
 
Customize Dinner!
 
616

1.5c   Green Grapes
1c   Apple Juice
270
2
1   Blueberry Oatmeal Bars
3   Cantaloupe Wedges
1.5c   Skim Milk
8oz   Vanilla Yogurt
430

1   Grilled Ham Sandwich
  Tomato Slices
2oz   Pretzels
1   Pear
675

1   Mexican Chicken Burgers
1/2c   Corn Salad
1c   Green Salad w/ Carrots & Tomatoes
 
Customize Dinner!
 
594

2c   Fresh Strawberries
 1.5c
  Green Grapes
304
3
2   Scrambled Eggs
2sl   Wheat Toast w/ 2 tsp Margarine
1/2   Grapefruit
1c   Skim Milk
516

1   Atlantic Seafood Salad
2   Breadsticks
6oz   Lowfat Vanilla Yogurt w/ 1/2 c Blueberries
567

2c
Capt. Gary's White Chicken Chili
2
Wheat Rolls w/1 tsp Butter
1c
Grapes
 
Customize Dinner!
 
599

1/2c
Chocolate Mousse
8oz
Decaffeinated Coffee
370
4
1   Orange Pineapple Smoothie
1   Small Cinnamon Raisin Bagel
2tbsp   Lowfat Cream Cheese
542

1   Turkey Spinach and Apple Wrap
2oz   Baked Chips
1   Apple
750

1
  Zesty BBQ Chicken
1
  Corn on the Cob w/ 1 tsp Margarine
1/2c
  Baked Beans
1c
  Steamed Green Beans
1/2c
  Canned Peaches
 
Customize Dinner!
 
628

1   Raspberry Sherbet
260
5
1   Vegetable and Egg Breakfast Burrito
1c   Orange and Grapefruit Slices
1c   Lowfat Vanilla Yogurt
Starbuck's
1   Tall Coffee Latte w/ Nonfat Milk
572

1   Grilled Cuban Sandwich
1oz   Pretzels
15   Cherries
1c   Grape Juice
614

1   Turkey Meat Loaf
1c   Egg Noodles (no butter)
1   Garden Salad w/ 2 tbsp (lite) Italian Dressing
1c   Watermelon
 
Customize Dinner!
 
536

1   Pear Crisp
8oz   Skim Milk
255
6
1   Baked Oatmeal
1sl   Wheat Bread w/ 1 tbsp Peanut Butter
1c   Skim Milk
1c   Orange Juice
646

1   South of the Border Grilled Chicken Burgers
1   Pickle wedge
1c   Baby Carrots
1oz   Almonds
1   Apple
655

1   Grilled Pork Chop
1c   Grilled Mashed Potatoes
1c   Green Peas
1c   Steamed Broccoli
1/2c   Apple Sauce
 
Customize Dinner!
 
614

1c   Vanilla Ice Cream
3   Ginger Snaps
320
             
  TOTAL: 1852 TOTAL: 2003 TOTAL: 2052 TOTAL:2180 TOTAL: 1977 TOTAL: 2235
7
1   Lemon Muffins
1   Banana
1c   Skim Milk
8oz   Coffee w/ 1tbsp Nonfat, Non Dairy, Vanilla Creamer
321

1   Peanut Butter and Jelly Sandwich on Wheat Bread
  Carrot and Celery Sticks
15   Grapes
1   100 calories Snack Pack Cookies
610

1   Linguine with Clams and Red Peppers
1c   Minestrone Soup
1sl   French Bread (no butter)
1c   Fresh Strawberries
 
Customize Dinner!
 
808

1   Apricot Bar Cookies
8oz   Skim Milk
253
8
1.5c   Wheaties Cereal
1   Banana
1c   Orange Juice
1c   Skim Milk
501

1   Tropical Tuna Salad Sandwich
2oz   Baked Chips
1   Peach
1c   Orange Juice
680

1   Smoked Flank Steak
1   Medium Baked Sweet Potato
1   Small Wheat Roll (no butter)
1c   Lowfat Cheesy Spinach
1c   Cantaloupe
12oz   Cranberry Juice
 
Customize Dinner!
 
741

1/2c   Chocolate Pudding
6   Vanilla Wafers
233
9
3   Small Healthy Whole Grain Pancakes w/ 2 tbsp Pancake Syrup
1c   Skim Milk
501

1   Tuna Apple Salad Pockets
1   Bag of Baked Chips
1.5c   Green Grapes
680

1 sl   Pear/Blue Cheese Flatbread (Double Recipes)
1c   Fresh Strawberries over 1 cup Vanilla Low Fat Yogurt
 
Customize Dinner!
 
843

3c   Popcorn (low sodium)
8oz   Apple Juice
197
10
1   English Muffin Sandwich (1 Egg, 1 sl Canadian Bacon, 1 sl Reduced Fat Cheese)
8oz   Pineapple Juice
8oz   Skim Milk
594

1   Tomato Stuffed s/ Shrimp & Apple Salad
2   Multi Grain Rolls
8oz   Grape Juice
515

  Grilled Salmon
1 Grilled Veggies
1 White Rice
   
 
Customize Dinner!
 
852

1/4c Hot Artichoke Dip
1 Whole Wheat Pita (quartered)
12oz Ginger Ale
274
11
2c   Special K Berries Cereal
1   Banana
1c   Skim Milk
416

1   California Garden Roll
1c   Tomato Bisque
2oz   Baked Chips
1   Fresh Pear
908

1svg   Grilled Chicken with Oranges and Asparagus
1c   Fruited Italian Ice
     
 
Customize Dinner!
 
590

1/2c   Mint Chocolate Chip Ice Cream
270
12
1   Make Ahead Cinnamon French Toast
1c   Lowfat Vanilla Yogurt
1c   Strawberries
 
601

1   Mexican Tuna Salad
1   Whole Wheat Pita
1c   Chex Mix
  Sliced Cucumbers
2c   Sliced Cantaloupe
575

1   Ginger Soy Grilled Flank Steak
1   Baked Potato w/ 2 tbsp (lite) Sour Cream
1c   Snow Peas and Carrots
1c   Fresh Fruit Salad
 
Customize Dinner!
 
570

1   Strawberry Cake
1c   Skim Milk
271
13
1   Strawberry Smoothie
1/2   Blueberry Bagel w/ 1 tsp Margarine
499

1   Grilled Portobello Panini’s
1/2c   Jicama Salad
2c   Romaine Salad Mix w/ 2 tbsp Balsamic Vinaigrette Dressing
1c   Red Grapes
524

1   Veggie Topped Tilapia
1c   Steamed Broccoli
1c   Wild Rice
1c   Fresh Strawberries w/ 2 tbsp Cool Whip
 
Customize Dinner!
 
513

1c   Homemade Chex Mix
8oz   Apple Juice
397
             
TOTAL: 1992 TOTAL: 2155 TOTAL: 2221 TOTAL: 2235 TOTAL: 2184 TOTAL: 2017 TOTAL: 1933
14
1   Tomato and Cheese Omelet
1sl   Wheat Toast w/ 2 tsp Margarine
8oz   Orange Juice
645

1   Beef and Veggie Wrap
1c   Tomato Soup
1   Apple
680

1   Margarita Braised Chicken
1c   Noodles w/ 1 tbsp Parmesan Cheese
1c   Steamed Spinach
1   Cornbread
 
Customize Dinner!
 
627

1/2c   Chocolate Pudding
8   Vanilla Wafers
230
15
1   Toasted English Muffin w/ 1 tbsp (lite) Cream Cheese
3   Egg Whites
1c   Cantaloupe
12oz   Starbucks Frapuccino Blended Coffee, Caramel (no Whipped Cream)
446

1   Turkey Bagel Sandwich
2oz   Baked Chips
1   Orange
  Fresh Carrots
1c   Grape Juice
710

1   Teriyaki Chicken
1   Corn on the Cob w/ 2 tsp Margarine
1   Grilled Pineapple
  Sliced Tomato and Cucumbers
 
Customize Dinner!
 
591

3   Fig Newtons
1c   Skim Milk
256
16
1c   Raisin Bran Cereal
1   Banana
1c   Skim Milk
1c   Coffee (black)
385

1c salad w/ tom.   Shrimp Salad in Tomato Cup
  3/4c   Cucumber Salad
4oz   French Baguette
12oz   Fruit Smoothie
720

1c   Whole Wheat Pasta w/ 1 cup Meat Sauce
2oz   French Bread w/ 1 tsp Margarine
1c   Cantaloupe
 
Customize Dinner!
 
755

1   Strawberry Frozen Fruit Bar
1   Vanilla Yogurt w/ 1 cup Blueberries
170
17
3 Healthy Whole Grain Pancakes
2tbsp   Pancake Syrup
8oz Skim Milk
1c Fresh Fruit Salad
533

1 Turkey & Swiss on Whole Wheat Bread
2oz Pretzels
1 Apple
660

2 Pork Kebabs
1c White Rice
2c Romaine Salad Mix w/ 2 tbsp Light Dressing
   
 
Customize Dinner!
 
847

6 Vanilla Wafers
8oz Skim Milk
171
18
1   Baked Oatmeal
1c   Lowfat Yogurt
1sl   Honeydew Melon
490

1   Couscous Salad with Chicken, Veggies and Creamy Lemon Dressing
1   Whole Wheat Pita (Warmed)
1c   Fresh Peach Slices
595

1   Shrimp with Orzo, Fresh Tomatoes, Basil and Parmesan Lite Caesar Salad
1c   Grapes
 
Customize Dinner!
 
781

1   Banana Chocolate Muffin
304
19
1   Peachy Breakfast Fruit Smoothie
1/2c   Granola
 
530

1.5c   Mac - N - Cheese
  Tossed Salad w/ 2 tbsp (lite) Dressing
1c   Watermelon
620

1   Beef Stir Fry with Veggies and Rice
1c   Fresh Fruit Salad
   
     
 
Customize Dinner!
 
788

1c   Raisin Bran Cereal
1c   Skim Milk
281
20
2   Lemon Muffins
1c   Lowfat Vanilla Yogurt
1c   Blueberries
417

1   Grilled Greek Turkey Burger
1lg   Tomato with 3oz Mozzarella, Salt, Pepper and  fresh Basil
1   Apple
663

1   Chicken Scaloppini with Pinenuts and Parmesan
1sl   French Bread w/ 1 tsp Garlic Butter
1c   Fresh Green Beans
1 c   Apple Sauce
 
Customize Dinner!
 
735

1c   Orange Sherbet
260
             
TOTAL: 2182 TOTAL: 2003 TOTAL: 2030 TOTAL: 2211 TOTAL: 2170 TOTAL: 2219 TOTAL: 2075
21
3   Egg Whites
1 sl   Whole Wheat Toast
1c   Sliced Strawberries
1c   Skim Milk
275

Chick-Fil-A
1   Chargrilled Chicken Sandwich
4oz   Waffle Potato Fries
1   Fresh Fruit Cup
690

1   Salmon Cakes over Mixed Green Salad
1sl   Garlic Toast
1c   Sliced Mango
 
Customize Dinner!
 
711

1c   Raspberry Sherbet
320
22
1.5c   Honey Nut Cheerios
1   Banana
1c   Skim Milk
416

1c   Tomato Soup (low sodium)
1   Ham Sandwich
    Carrot Sticks
2oz   Potato Chips
650

1   Chicken with Fresh Herbs and Sherry Wine Vinegar
1c   Parsley Potatoes
1c   Steamed Asparagus Sprinkled with Parmesan Cheese
1c   Sliced Kiwi and Strawberries
 
Customize Dinner!
 
645

1/2   Peanut Butter and Jelly Sandwich
1c   Skim Milk
345
23
1c   Egg Substitute w/ Green Peppers and Tomatoes
1   English Muffin w/ 1 tbsp (lite) Cream Cheese
1c   Cranberry Juice
428

1   Ham & American Cheese Sandwich
15   Cucumber Slices
8   Vanilla Wafers
8oz   Apple Juice
670

    Chicken Fajitas
1/4c   Pico de Gallo
2c   Romaine Salad Mix w/ 2 tbsp Light Dressing
 
Customize Dinner!
 
590

1   Fresh Peach
1oz   Almonds (raw)
230
24
1c   Breakfast Rice
2sl   Turkey Bacon
1/2   Grapefruit
8oz   Skim Milk
451

1   Grilled Cheese Sandwich
1c   Tomato Soup(low sodium)
8   Carrots and Celery Sticks
569

¼ beef & 1 veg. skewer   Grilled Sirloin with Skewered Veggies
 
1 plate   Melon Salad with Spinach and Mint Vinaigrette
1c   White Rice
 
Customize Dinner!
 
692

1c   Raspberry Sherbet
320
25
2   Breakfast Fruit Wraps
1c   Skim Milk
553

1c   Easy Chicken Noodle Soup
1   Guilt Free Hot Ham and Cheese Sandwich
    Cucumber and Tomato Slices
1c   Watermelon
     
430

2   Pork and Pineapple Kabobs
1c   Steamed Broccoli
1c   Brown Rice
1   Cantaloupe Wedge
 
Customize Dinner!
 
699

1   Klondike - Slim A Bear Ice Cream Sandwich
180
26
1c   Overnight Oatmeal
1   Banana
1c   Lowfat Vanilla Yogurt
8oz   Orange Juice
 
680

1   Grilled Fish Sandwich
1.5c   Mixed Fresh Fruit
1   Pear
495

1   Turkey Stuffed Zucchini Boats
1/2c   Orzo with Carrots
1c   Fresh Fruit Salad
     
 
Customize Dinner!
 
564

1/2c
  Orange Sherbert
16oz   Iced Vanilla Coffee
270
27
1   Toasted English Muffin
2oz   Ham
1tbsp   Cream Cheese (lite)
1   Orange
326

1   Grilled Buffalo Chicken Sandwich
  Carrots and Celery Sticks w/ 2 tbsp Low Fat Ranch Dressing
2oz   Baked Chips
1   Pear
860

1   Seared Halibut with Green Beans and White Wine Sauce
1c   Wild Rice
1c   Fresh Peach Slices over 1/2 cup Lowfat Frozen Yogurt
 
Customize Dinner!
 
856

1/2c   Homemade Chex Mix
8oz   Apple Juice
245
             
TOTAL: 1996 TOTAL: 2056 TOTAL: 1918 TOTAL: 2032 TOTAL: 1862 TOTAL: 2009 TOTAL: 2287
28
1   Wedge Smoked Salmon Frittata
1   Small Bagel w/ 2 tsp Butter
1/2   Grapefruit
  Coffee/Tea (Black)
639

1   Tuna Salad in a Tomato Cup
2sl   Whole Wheat Toast with Olive Oil
  Cantaloupe Wedge
8oz   Cranberry Juice
457

1   Burgers (4 ounces) on the Grill
  Sliced Tomatoes, Lettuce, Pickles
1/2c   Couscous Salad
1c   Sliced Mango
 
Customize Dinner!
 
655

1/2c   Granola Cereal
1c   Skim Milk
311
29
1c   Grits
2   Turkey Sausages (Louis Rich)
1c   Vanilla Low Fat Yogurt
1c   Fresh Melon
473

Domino's Pizza
2sl   Cheese Pizza
1   Garden Salad w/ 2 tbsp Lite Dressing
1   Orange
700

1   Chicken Salad with Fruit
1   Marinated Cold Asparagus
1sl   French Bread (no butter)
 
Customize Dinner!
 
600

1   Toasted English Muffin w/ 2 tbsp Peanut Butter
308
30
1.5c   Granola
1   Banana
1c   Skim Milk
8oz   Vanilla Yogurt
581

1   Chicken Caesar Sandwich
2oz   Pretzels
1   Sliced Apple
681

1   Broiled Flounder with Crab
1   Corn on the Cob
2   Sliced Tomatoes
1c   White Rice
1.5c
  Mixed Fresh Fruit w/2 tbsp Walnuts
 
Customize Dinner!
 
757

1/2c   Mint Chocolate Chip Ice Cream
270
31
2   Peachy Pancakes
2sl   Canadian bacon
1   Hard Boiled Egg
8oz   Orange Juice
492

1   Mexican Chicken Salad
1c   Cubed Cantaloupe
   
     
652

Japanese Meal
4oz   Steamed Edamame
1   Seaweed Salad
1   Teriyaki Beef
1c   Steamed Rice
 
Customize Dinner!
 
630

3c   Popcorn (low sodium)
1c   Grape Juice
205
             
TOTAL: 2062 TOTAL: 2081 TOTAL: 2289 TOTAL: 1979