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DECEMBER 2009  
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
   
1
1   Carrot & Apricot Power Muffin
1 c   Low Fat Vanilla Yogurt w/ 1/2 c. Blueberries
12oz   Cappuccino w/Nonfat Milk
451
1 1/2c   Corn Chowder w/ Broccoli & Bacon
1   Multi Grain Roll w/1 tsp. Butter
2   Clementines
8oz   Grape Juice
620
    Slow Cooker Chicken Cassoulet
    Butter and Olive Oil Spread
2oz   Whole Grain Baguette
1 c   Canned Peaches
627
    Toasted Almond Cookies
8oz   Skim Milk
331
2
1 c   Oatmeal w/2 tbsp. Raisins, & 2 tbsp. Brown Sugar
1 sl   Wheat Toast w/1 tbsp. Peanut Butter
8oz   Skim Milk
520
2 sl   Cheese Pizza
1   Tossed Green Salad w/2 tbsp. (lite) French Dressing
     
614
    Eggplant Rollatini
1 c   Roasted Green Beans
     
     
915
1   Apple
     
60
3
    Open Faced Egg & Tomato Sandwich
8oz   Grapefruit Juice
8oz   Cafe Mocha
544
    Meatball Sub
1   Orange
     
510
1   Orange Marmalade Glazed Chicken Breasts
1/3 c   Cranberry Orzo
1/2c   Roasted Carrots
     
490
    Cinnamon Toffee Bar
8oz   Skim Milk
284
4
1   Blueberry Bagel w/2 tbsp. (lite) Cream Cheese
1   Sliced Banana over Low Fat Yorgurt
590
1   Tuna Salad Sandwich on Wheat Bread (use lite mayonnaise)
2oz   Pretzel Twists
1   Apple
636
    Salmon W.Herbs
    Creamy Dill Sauce
    Spinach Salad W/Olive Vinaigrette
1 c   Roasted Red Potatoes
1 c   Pineapple Chunks
600
1 c   Mini Wheat Cereal
8oz   Skim Milk
187
5
    PB & J Smoothie
1/2   Plain Bagel w/1 t. Butter
650
    Spicy Turkey Burger w/ Creamy Coleslaw
1 c   Grapes
     
604
4   Chili Rubbed Shrimp with Tequila
1/4 c   Couscous with Pomegranate Juice
1c   Steamed Green Beans
     
315
1oz   Pretzels
12oz   Diet Soda
233
             
    TOTAL: 2029 TOTAL: 2109 TOTAL: 1828 TOTAL: 2013 TOTAL: 1679
6
1   Apple Cinnamon Oatmeal
     
     
190
1   Shaved Chicken Sandwich w/Lettuce, Tomato, & Mustard on a Whole Grain Roll
2oz   Baked Chips
10   Carrot & Celery Sticks
549
6oz   Grilled Sirloin
1/2c   Baked Beans
1 c   Corn
1 c   Steamed Green Beans
608
    Cheese Popcorn
8oz   Apple Juice
215
7
    Mexican Breakfast Wrap
    Baked Apples
8oz   Coffee (black)
505
    Atlanta Bread Company
1   Garden Vegetable Soup
1   Honey Maple Ham Sandwich
1   Fruit Salad
640
1   Honey Balsamic Glazed Chicken
1/2 c   Mashed Potatoes
8   Steamed Asparagus
     
325
    Kahlua Cake
12oz   Decaffeinated Coffee w/2 tbsp. Cream & 2 tsp. Sugar
280
8
1 c   Low Fat Granola Cereal
1   Banana
8oz   Skim Milk
642
1   Thai Beef Wrap
2tbsp   BBQ Sauce
350
    Chicken w/Peanuts & BrownRice
    Egg Rolls-Not Fried
1 c   Orange Sherbet
     
582
3 c   Low-Sodium Microwave Popcorn
8oz   Apple Juice
180
9
    Asparagus Frittata
1   Whole Grain English Muffin w/2 t. Margarine
1/2   Grapefuit
8oz   Herbal Tea
440
    Hearty Ham & Potato Soup
    Spinach Salad
2   Clementines
604
    Carrabba's Grill
1 c   Minestrone Soup
    Angel Hair Picchi Pacchiu w/Shrimp
1 sl   Bread w/1 tbsp. Sauce
802
1 c   Low Fat Yogurt w/
1/2c   Blueberries
201
10
2   Eggs Over Easy
2sl   Wheat Toast w/2 tsp. Margarine
8oz   Orange Juice
531
1   Peanut Butter & Jelly Sandwich
8   Carrot Sticks
8oz   Skim Milk
1   100 Calorie Pack - Lorna Doone Cookies
626
    Crunchy Potato Chicken
1 c   Steamed Green Beans
1   Baked Sweet Potato
     
735
1 c   Rasin Bran
8oz   Skim Milk
281
11
    Cranberry Orange Smoothie
1/2   Sesame Bagel w/1 tbsp. Butter
484
1  
Turkey Quesadillas w/Balsamic Onions
Mixed Greens w/Balsamic Dressing
1 c   Fresh Pineapple
     
520
    Spinach Stuffed Pork Tenderloin
1 c   Mashed Potatoes
1   Mlti Grain Roll w/1 tsp. Butter
1 c   Fruit Cocktail
639
    Baked Apples With Yogurt Topping
     
330
12
1 c   Cream of Wheat Cereal w/2 t. Sugar
2   Turkey Sausages
1/2   Grapefruit
8oz   Skim Milk
590
1 c   Tomato Soup
1   Grilled Cheese Sandwich (use reduced fat cheese slices)
15   Cucumber Slices
621
2   Chicken Medallions with Pepper and Mushrooms
1   Medium Baked Potato
1 c   Steamed Broccoli
     
525
1/2c   Trail Mix
8oz   Grape Juice
482
             
TOTAL: 1562 TOTAL: 1750 TOTAL: 1754 TOTAL: 2047 TOTAL: 2173 TOTAL: 1973 TOTAL: 2218
13
2   Whole Grain Frozen Waffles w/2 tbsp. Syrup
1 c   Scrambled Egg Whites
1   Orange
8oz   Skim Milk
490
    Deep Dish Pizza
    Garden Salad w/2 tbsp. Italian Dressing
1 c   Grapes
2   Fig Newtons
550
    Black Bean Enchiladas
    Corn Cakes
    Sliced Tomato
     
468
1   Peanut Butter & Jelly Sandwich
8oz   Skim Milk
501
14
    Diner Breakfast
1sv   Scrambled Eggs
1sv   Homefries
1sl   Rye Toast w/Jelly
8oz   Coffee (black)
584
1   Mustard Tuna Melt
325
    Turkey Meatballs & Angel Hair Pasta
1 sl   French Bread (no butter)
1   Garden Salad w/2 tbsp. (lite) Italian Dressing
     
837
3 c   Microwave (lite) Popcorn
8oz   Apple Juice
180
15
    French Toast with Orange Ginger Syrup
315
    Wrap Up Turkey and Apple Salad
305
    Slow Cooker Crock Pot Beef Stew
1 c   Mashed Potatoes
1 c   Steamed Wax Beans
     
725
    Cinnamon Toffee Bars
8oz   Skim Milk
294
16
2 c   Raisin Bran Cereal
12oz   Skim Milk
1   Banana
623
    Panera Bread
8oz   Garden Vegetable Soup
1   Turkey Breast on Sourdough
1   Apple
12oz   Unsweetened Tea
580
    Crunchy Lemon/Herb Cod
    Glazed Carrots w/Honey & Cinnamon
1 c   Rice Pilaf
     
640
2   Biscotti
8oz   Lemon Tea
190
17
    Baked Oatmeal
1 c   Low Fat Yogurt w/ 1/2 c. Berries
471
    Beef Soup from the Country
1pc   Flatbread
2   Reduced Fat Cheese Slices
1   Pear
8oz   Cranberry Juice
520
    Smoked Pork Chops w/Cannelloni & Grape Tomatoes
    Broccoli Rabe w/Raisins & Nuts
     
     
650
    Chocolate Holiday Apricots
8oz   Herbal Tea
272
18
1sl   Bacon, Egg and Cheese (reduced fat) on a Bagel
1   Orange
12oz   Coffee (black)
529
3/4 c   Black Bean Soup with Chipotle Chiles
150
    Sizzler
1 c   Minestrone Soup
6oz   Dakota Ranch Steak
1   Baked Potato w/2 tbsp. Sour Cream
1/2c   Peaches
730
1/2c   Chocolate Ice Cream
     
260
19
    Banana Raspberry Smoothie
1   Whole Grain Bagel w/2 T. (lite) Cream Cheese
485
    Tuna Tarragon Melt
1   Pear (sliced)
     
520
    Chicken & Pepper Fajitas
2 T   (lite) Sour Cream
2oz   Tortilla Chips
     
708
2   Gumdrop Cookies
8oz   Skim Milk
271
             
TOTAL: 2009 TOTAL: 1926 TOTAL: 1639 TOTAL: 2033 TOTAL: 1913 TOTAL: 1669 TOTAL: 1984
20
2   Nature Valley Granola Bars
1c   Low Fat Vanilla Yogurt w/Banana Slices
12oz   Coffee w/2 tbsp. Cream & 2 t. Sugar
510
    Salmon Salad with Apples and Cranberries
325
5oz   Grilled Chicken Breast
1c   Noodles w/1 tbsp. Parmesan Cheese
1c   Steamed Carrots
1   Multi Grain Roll (no butter)
8oz   Grape Juice
670
1c   Hot Chocolate
3   Frosted Gingersnap Cookies
313
21
    Old Fashioned Potato Pancakes
1c   Cinnamon Applesauce
8oz   Orange Juice
535
    Spinach Lentil Soup
2   Small Wheat Rolls w2 tsp. Butter
    Broiled Pineapple Slices
536
    Ponderosa / Bonanza
1sv   Grilled Salmon
1   Baked Potato w/2 tbsp. Sour Cream
1 1/2c   Salad Greens w/ Tomatoes, Carrots & Onions w/2 tbsp. (lite) dressing
1/2c   Peaches
656
3   Coconut Macaroons
8oz   Grape Juice
285
22
2   Carrot & Apricot Power Muffins
8oz   Skim Milk
8oz   Coffee w/2 T. Cream & 2 tsp. Sugar
566
1   Grilled Ham & Cheese Sandwich
4   Tomato Slices
1   Granny Smith Apple
585
1 1/2c   Spicy Beef Chili
3/4c   Creamy Cornbread
     
     
560
1   Peanut Butter & Jelly Sandwich
8oz   (lite) Vanilla Soy Milk
490
23
1   Cinnamon Raisin Bagel w/2 tbsp. (lite) Cream Cheese
1c   Grapefruit & Orange Sections
12oz   Caffe Latte w/Skim Milk
540
    Chinese Chicken Salad
2pc   Flatbread
1c   Mandarin Oranges
8oz   Cranberry Juice
447
2   Garlic-Rosemary Lamb Chops
4   Roasted Sweet Potato Skins with Herbs
c   Steamed Broccoli
     
320
1c   Special K w/ Red Berries
8oz   Skim Milk
1   Banana
306
24
2 c   Multi Grain Cheerios w/2 tsp. Sugar
1   Banana
12oz   Skim Milk
495
1   Peanut Butter & Jelly Sandwich
10   Carrots
1   Pear
8oz   Skim Milk
586
    Orange Ginger Chicken & Veggies w/ Apricot Almond Couscous
1sl   French Bread w/1 tsp. Butter
1c   Fruit Cocktail
     
599
1/2c   Tropical Trail Mix
8oz   Apple Juice
445
25
    Blueberry Breakfast Bake
1 c   Low Fat Yogurt
8oz   Hot Chocolate
535
1   Turkey & Cheese Sandwich
1oz   Baked Chips
1/2c   Applesauce
550
2sl   Roasted Beef Tenderloin
1/2c   Thyme & Garlic Roasted Sweet Potatoes
1c   Roasted Brussel Sprouts
4oz   Red Wine
780
2   Holiday Crescent Balls
8oz   Skim Milk
211
26
2 c   Kashi Go Lean Cereal
12oz   Skim Milk
1/2c   Blueberries
559
    Egg Salad Sandwiches-All Jazzed Up
1   Orange
2   Cracked Up Cookies
503
1 c   Crock Pot Roast
    Crusty Bread
     
     
     
275
1   Aunt Annie's Original Pretzel
     
233
             
TOTAL: 1818 TOTAL: 2012 TOTAL: 2201 TOTAL: 1613 TOTAL: 2125 TOTAL: 2076 TOTAL: 1707
27
1sv   Scrambled Eggs Southwest Style
2 tbsp   Pico de Gallo
     
     
200
1   6" Roast Beef Sub
2oz   Baked Chips
1c   Grapes
654
2sl   Trader Joe's 4 Cheese Pizza
1 1/2c   Salad Greens w/2 tbsp. (lite) Italian Dressing
2   Breadsticks
     
567
1/2c   Pistachios
339
28
    Hardees
1   Pancake Platter
12oz   2% Milk
12oz   Coffee w/2 tbsp. Cream & 2 tsp. Sugar
561
1   Turkey & Cheddar Cheese on Potato Roll w/ Lettuce, Tomato & Mustard
1c   Fruit Cocktail
     
590
6oz   Honey Baked Ham
1c   Mashed Potatoes
1c   Green Bean Casserole
1   Wheat Roll
8oz   Grape Juice
725
3c   Microwave (lite) Popcorn
8oz   Apple Juice
180
29
1 1/2c   Wheaties
1   Banana
1/2   English Muffin w/1 T. (lite) Cream Cheese
12oz   Skim Milk
511
1 1/2c   Butternut Squash Soup
    Red Pepper Hummus
2pc   Flatbread
1   Apple
8oz   Cranberry Juice
556
    Steak House Dinner
6oz   Filet Mignon
1   Baked Potato w/2 tbsp. (lite) Sour Cream
1sv   Vegetable Medley Medley

640
2   Holiday Crescent Balls
8oz   Hot Chocolate
233
30
    Buttermilk Waffles w/2 T. Blueberry Sauce
8oz   Hot Chocolate
388
2   Soft Shell Tacos
1oz   Tortilla Chips
2   Clementines
620
    Slow Cooker Chicken Stew
    Winter Apple & Grape Salad
1   Low Fat Biscuit
     
685
1   Raisin Bagel w/2 tbsp. (lite) Cream Cheese
8oz   Herbal Tea
335
31
    Banana Raspberry Smoothie
1   Cinnamon Raisin Bagel w/2 tbsp. (lite) Cream Cheese
485
1   Peanut Butter & Jelly Sandwich
10   Carrots
8oz   Skim Milk
526

 

    
1c   Baked Ziti
1c   Sautéed Spinach and Garlic
     
850
1/2c   Cashews
4oz   Non-Alcholic Champagne
390
   
             
TOTAL: 1760 TOTAL: 2056

TOTAL:1940

 TOTAL: 2028 TOTAL: 1951