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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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  October 2011   Previous Month   |       Printable View
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
           
1
1   Cinnamon Raisin Bagel w/ 1 tbsp Lite Cream Cheese
1c   Low Fat Vanilla Yogurt
8oz   Orange Juice
567
2   Soft Shell Beef Tacos
.5c   Seasoned Rice
1   Orange
8oz   Apple Juice
668
1svg   Chicken Breasts Stuffed with Herbed Couscous
1c    Steamed Broccoli Florets
1c   Pineapple Chunks
566
 
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1c   Hot Chocolate
1   Almond Biscotti
204
             
            TOTAL: 2005
2
1svg   Frittata with Potatoes and Cheese
1   English Muffin with 2 tsp Butter
8oz   Cranberry Juice
580
1svg   Mediterranean Pasta Salad on Bed of Lettuce
1   Pita Bread
8oz   Grape Juice
538
1svg   Skillet Taco Turkey Medallions
1c   Rice
1c   Corn
1c   Steamed Spinach
617
 
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1svg   Peach Berry Cobbler
8 oz   Skim Milk
307
3
1svg   Applesauce Oatmeal
1   Banana
8oz   Skim Milk
586
1.5c   Penne Tomato Salad
4oz   Grilled Skinless Chicken Breast
2oz   Whole Wheat Baguette
1.5c   Green Grapes
796
2sl   Party Pizza
2c   Tossed Salad (lettuce, tomatoes) w/ 2 tbsp Lite Italian Dressing
2   Breadsticks (lite butter)
603
 
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3c   Microwave Popcorn (low sodium)
8 oz   Grape Juice
205
4
1svg   Keep Yourself Healthy Smoothie
.5c   Kashi Granola
1c   Herbal Green Tea (black)
440
1c   Curried Pumpkin Apple Soup
2   Parmesan Crisps
1svg   Field Greens with Sliced Apples and Balsamic Vinaigrette
676
1svg   Grilled Garlic Chicken
1   Small Whole Wheat Roll (no butter)
1c   Manadarin Oranges
1c   Raspberry Sherbet
870
 
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.5c   Homemade Chex Mix
8oz   Apple Juice
245
5
2   Hearty Blueberry Waffles w/2 tbsp Syrup
1   Orange
8oz   Skim Milk
501
1   Grilled Turkey Burger w/ Lettuce, Tomato, Ketchup, Mustard
1oz   Tortilla Chips
.25c   Bean Dip
1   Apple, sliced
700
1svg   Meatballs w/ Gravy
1svg   Chive Mashed Potatoes w/ Jarlsberg Cheese
1svg   Green Salad w/ Radishes and Cucumbers
633
 
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2   Chocolate Clusters
1c   Decaf Coffee
200
6
2c   Honey Nut Cheeerios
8oz   Skim Milk
1   Banana
12oz   Espresso Latte w/ Nonfat Milk
518
1svg   Simple Quesadillas
1c   Cinnamon Applesauce
8oz   Cranberry Juice
620
1svg   Chicken and Dumplings
1c   Steamed Broccoli
1c   Fruit Cocktail (lite syrup)
692
 
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1c   Strawberry Ice Cream
260
7
1   English Muffin w/ 1 Egg
1sl   Reduced Fat Cheese
1sl   Canadian Bacon
8oz   Skim Milk
8oz   Orange Juice
504
1svg   Curried Turkey Salad Wrap
1svg   Potato Salad
1   Orange
842
6oz   Virginia Baked Ham
1c   Corn
.5c   Baked Beans
1c   Steamed Asparagus
693
 
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3c   Microwave Popcorn (low sodium)
75
8
2   Apple Cinnamon Delights
8oz   Low Fat Chocolate Milk
696
1svg   Creamy Tomato Soup
1svg   Old Fashioned Grilled Cheese
1c   Grapes
720
1svg   Poached Salmon Piccata
.5c   Parmesan Couscous with Peas and Dill
   
512
 
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1svg   Cranberry Tart
1c   Decaf Tea (black)
192
             
TOTAL: 2042 TOTAL: 2190 TOTAL: 2231 TOTAL: 2034 TOTAL: 2090 TOTAL: 2114 TOTAL: 2120
9
1c   Grits w/ 1 tsp Margarine
2   Turkey Sausages (Louis Rich)
1c   Low Fat Lemon Yogurt
1c   Sliced Oranges & Grapefruit
518
1   Peanut Butter & Jelly Sandwich
1c   Carrots
8   Vanilla Wafers
8oz   Skim Milk
661
1svg   Chicken Tettrazini
1sl   Rustic Bread w/ Olive Oil and Pepper
1svg   Apple Crumble
814
 
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.5c   Raisin Bran Cereal
8oz   Skim Milk
171
10
1svg   Fruit Smoothie
1   Blueberry Bagel w/1 tbsp (lite) Cream Cheese
1c   Berries
542
1svg   Peek-a-Pita What's Inside?
1   Apple
2oz   Baked Chips
8oz   Grape Juice
690
1.5c   Tuna Noodle Casserole
1svg   Arugula Salad with Honey Mustard Dressing
1sl   Rustic Bread w/ Olive Oil and Pepper
778
 
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1   Baked Apples with Raisins
240
11
1svg   Turkey Veggie Frittata
1   Grapefruit
2sl   Whole Wheat Toast
16oz   Coffe Latte w/ Skim Milk
607
1c   Vegetable Soup (low sodium)
1   Ham Sandwich
2 oz   Pretzels
640
2c   Vegetarian Chili
1sl   Crusty Bread (no butter)
600
 
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Starbuck's
1   Grande Caramel Macchiato w/ Nonfat Milk
220
12
1svg   Creamy Scrambled Eggs
2sl   Turkey Bacon
1   English Muffin
8oz   Orange Juice
525
1c   Tomato Soup (low sodium)
1   Miss Vicky's Tuna Salad Sandwich
2oz   Pretzels
1c   Grapes
830
1svg   Meatloaf w/ Baked Mashed Potatoes
1.5c   Sauteed Zucchini and Tomatoes
784
 
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1   Pear
60
13
1svg   Fruit Smoothie
1   Cinnamon Raisin Bagel w/1 tbsp Cream Cheese
482
1   Grilled Hamburger on a Roll w/ Catsup, Mustard, & 1 sl Cheese
2oz   Baked Chips
1   Apple
2   Fig Newtons
762
1svg   Fruit Stuffed Pork Tenderloin w/ Mushroom Sauce
1c   Whipped Sweet Potatoes
1c   Roasted Asparagus
685
 
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1oz   Tostito Chips
4tbsp   Salsa
158
14
1svg   Yummy Breakfast Bars
8oz   Low Fat Vanilla Yogurt
1c   Blueberries
473
1svg   Stromboli
1.5c   Carrots & Celery
1   Apple
605
1svg   Almond Crusted Chicken with Rice and Scallions
2svg   Stovetop Green Pepper, Tomato, and Feta
562
 
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1svg   Reduced Sugar Apple Pie Dessert
.5c   Vanilla Ice Cream
428
15
1c   Egg Whites
1c   Grits w/1 tsp Margarine
1sl   Wheat Toast w/ 1 tsp Margarine
1c   Orange & Grape Fruit Slices
489
1   Ham & Swiss Sandwich
2-3   Tomato Slices
2oz   Baked Chips
665
1svg   Vegetable Lasagna
1sl   Garlic Texas Toast
2c   Garden Salad w/ 2 tbsp (lite) Italian Dressing
595
 
Customize Dinner!
 
1   Caramel Apple
298
             
TOTAL: 2164 TOTAL: 2250 TOTAL: 2067 TOTAL: 2199 TOTAL: 2087 TOTAL: 2068 TOTAL: 2047
16
1   Pumpkin Muffins
1   Apple, sliced
1c   Glass Skim Milk
1c   Coffee w/2 tbsp Fat Free Cream & 2 tbsp Sugar
430
1   Warm Turkey Salad Wrap
1oz   Potato Chips
1c   Pineapple
774
1svg   Braised Pot Roast with Caramelized Onions
.5c   Mashed Potatoes
1c   Roasted Carrots
.5c   Vanilla Frozen Yoghurt
712
 
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.5c   Low Fat Chocolate Pudding
140
17
2c   Special K w/ Red Berries
8oz   Skim Milk
1   Grapefruit
1c   Hot Chocolate
504
1   Peanut Butter & Jelly Sandwich
1c   Low Fat Lemon Yogurt
3   Ginger Snaps
673
1svg   Chicken Divan Casserole w/ Mushrooms and Crumb Topping
1   Corn on the Cob (no butter)
2c   Spinach Salad w/2 tbsp Balsamic Vinaigrette
1svg   Pear Halves w/ Shredded Sharp Cheddar Cheese
741
 
Customize Dinner!
 
1c   Vanilla Ice Cream w/ 2 tbsp Strawberry Topping
367
18
2   Nutri Grain Waffles w/ 2 tbsp Syrup (no butter)
2   Hard Boiled Eggs
1   Banana
1c   Tea (black)
501
1svg   Texas Tortilla Soup
1oz   Tostito Chips
1c   Unsweetened Applesauce
635
1svg   Healthy Lemon Shrimp Scampi with Veggies
8oz   Pinapple Juice
12oz   Banana Milkshake
703
 
Customize Dinner!
 
2   Pumpkin Oatmeal Cookies
260
19
1svg   Keep Yourself Healthy Smoothie
1c   Kashi Honey Almond Crunch
1   Banana
525
1   Ham Sandwich (no cheese) w/ Mustard, Lettuce, Tomato
2 oz   Pretzels
2   Fig Newtons
650
1svg   French Onion Soup
1svg   Apple Chicken Crostini
1.5c   Tossed Salad w/2 tbsp (lite) Dressing
659
 
Customize Dinner!
 
1c   Homemade Chex Mix
8oz   Apple Juice
385
20
2   Raisin Bran Muffins
1c   Low Fat Strawberry Yogurt
570
 
Customize Dinner!
 
1svg   Chef Salad
1   Sourdough Roll w/ 1 tsp Margarine
1   Pear
8oz   Cranberry Juice
705
2c   Ravioli w/ 1/2 c. Marinara Sauce
1c   Boiled Green Beans
1c   Mandarin Oranges
638
 
Customize Dinner!
 
.5c   Orange Sherbet
130
21
1svg   Potato Nest Egg
1c   Orange Juice
1   Vanilla Yogurt w/ 1 cup Blueberries
1(16oz)   Chai Tea Latte
600
1c   Vegetable Soup
1   Grilled Cheese (use reduced fat cheese) & Tomato Sandwich
1   Pear
665
1svg   Sesame Crusted Pork Chops
1svg   Orange-Sweet Potato Stir Fry
1c   Steamed Spinach
1c   Pineapple Cubes
720
 
Customize Dinner!
 
.75c   Honey Nut Cheerios
8oz   Skim Milk
201
22
1c   Oatmeal w/ 2 tbsp Raisins and 1 tbsp Brown Sugar
1sl   Wheat Toast w/ 1 tbsp Peanut Butter
8oz   Skim Milk
484
1svg   Garlic and Herb Chicken Sandwich
1c   Pineapple
1oz   Teddy Grahams
694
1svg   Bloody Mary Crock Pot Chicken
.5c   Steamed Rice
1   Whole Wheat Roll
1c   Steamed Carrots
8oz   Grape Juice
740
 
Customize Dinner!
 
1   Easy Pan Brownie
250
             
TOTAL: 2056 TOTAL: 2285 TOTAL: 2099 TOTAL: 2219 TOTAL: 2043 TOTAL: 2186 TOTAL: 2168
23
1svg   Keep Yourself Healthy Smoothie
1c   Quaker Low Fat Granola Cereal
666
1   Ranch Turkey Burger
1c   Grapes or other fruit as desired
8oz   Fat-free milk
1c   Baby Carrots and 1 cup of Sliced Cucumber
640
1svg   Chicken Tenders w/ Creamy Mustard Sauce
1svg   Green Beans w/ Almonds & Garlic
1   Apple
586
 
Customize Dinner!
 
3c   Microwave Popcorn (low sodium)
8oz   Apple Juice
180
24
1c   Low Fat Granola Cereal
.5c   Blueberries
12oz   Skim Milk
552
1svg   Shrimp Salad w/ Cucumbers and Avocadoes
1   Whole Wheat Pita Bread
1c   Applesauce
532
1   Pork Chops Marsala
1c   Whole Wheat Pasta
1c   Steamed Broccoli
1   Banana
683
 
Customize Dinner!
 
 
22oz   Lemonade
     
180
25
2   Scrambled Eggs
1   English Muffin w/ 2 tsp Margarine, 2 tsp Jelly
8oz   Orange Juice
565
1   Avocado Sandwich
1(2 oz)   Bag Baked Chips
1   Apple
2sl   Pinapple
     
610
1svg   Pan Roasted Salmon w/ BBQ Sauce
1c   Roasted Asparagus
1c   Roasted Baby Potatoes
706
 
Customize Dinner!
 
.5c   Apple Brown Betty
1c   Hot Tea
277
26
1svg   Baked French Toast w/ Apples
8oz   Skim Milk
8oz   Orange Juice
419
1   Grilled Ham Sandwich
2oz   Pretzels
1   Apple
660
1svg   Beef Stroganoff w/ Buttered Noodles
1svg   Sauteed Spinach w/ Olive Oil and Garlic
650
 
Customize Dinner!
 
2   Spider Web Cookies
8oz   Skim Milk
295
27
2c   Cheerios
8oz   Skim Milk
1   Banana
12oz   Starbuck's Caramel Macchiato w/ Nonfat Milk
540
1svg   Butternut Squash Soup w/ Apples
2sl   Cheese Toast
1c   Grapes
704
6oz   Grilled Teriyaki Chicken
1   Whole Wheat Roll (no butter)
1c   Corn
1c   Steamed Brussel Sprouts
620
 
Customize Dinner!
 
8   Animal Crackers
.5c   Vanilla Pudding
227
28
1svg   Fruit Smoothie
1c   Quaker low fat Granola Cereal
666
1   Ham & Dijon Mustard Sandwich
2-3   Tomato Slices
2oz   Baked Chips
1   Pear
2   Chocolate Chip Cookies
741
1svg   Seared Halibut w/ Green Beans and White Wine Sauce
1c   Brown Rice
1c   Fruit Cocktail
738
 
Customize Dinner!
 
1   Nectarine
60
29
1   Whole Wheat Bagel w/1 tbsp Cream Cheese (lite)
3oz   Lox
12oz   Grape Juice
628
1svg   Steak and Spinach Salad with Creamy Balsamic Dressing
2oz   Whole Wheat Baguette
690
6oz   Rotissierie Chicken
1c   Peas
1c   Kraft Macaroni and Cheese (reduced fat)
1c   Applesauce w/ Cinnamon
834
 
Customize Dinner!
 
1c   Hot Chocolate
113
             
TOTAL: 2072 TOTAL: 1947 TOTAL: 2158 TOTAL: 2024 TOTAL: 2091 TOTAL: 2205 TOTAL: 2265
30
2   Raisin Bran Muffins
1/2   Grapefruit
8oz   Skim Milk
571
1(6inch)   Roast Beef Sub
1oz   Pretzels
1   Orange
460
1 breast half   Honey Rosemary Chicken
1c   Roasted Red Potatoes
1c   Steamed Broccoli
.5c   Sherbert & Frozen Yogurt Mango & Peach Flavor
640
 
Customize Dinner!
 
2/3c
  Peanutty Snack Mix
8oz   Apple Juice
317
31
1svg   Baked Oatmeal
1c   Low Fat Strawberry Yogurt
12oz   Orange Juice
589
1   Turkey and Cheddar on Rye
1c   Carrots & Celery
1oz   Potato Chips
1   Nectarine
595
1svg   Bats in the Belfry Pasta Bonanza
1svg   Romaine Salad w/ Red Wine Vinaigrette Dressing
624
 
Customize Dinner!
 
1   Hersheys Chocolate Bar (snack size)
1   Butterfinger Bar (fun size)
1   Baby Ruth Bar (fun size)
290
         
TOTAL: 1988 TOTAL: 2098