10 Week Nutrition Plan

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "10 Week Nutrition Plan"

Transcription

1 10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach your own personal goals! It is important to understand each person is different--this eating plan was designed to provide a framework, but some people may need more or less depending upon individual needs. The overall goal is 3 meals and 2 snacks daily with an effort to eat every 2-3 hours. This boosts your metabolism to consistently burn calories rather than storing due to long amounts of time between meals. To ensure you are eating an adequate amount of calories, determine your minimum daily needs: Current weight (lbs) divided by 2.2 = kg. Now take kg x 25= minimum amount of calories to consume daily. This will maintain your current weight, if you are looking to lose weight, subtract 500 calories daily. If you are looking to gain weight, increase 500 calories daily. This will promote 1-2 lbs per week=healthy, maintainable weight change! This will help determine if you need to adjust the following eating plan with a few more or few less calories than indicated. The goal is to include 5 food groups at each meal and at least 2 of the 5 at snack. If you do not like the fruit or vegetable indicated, please substitute any other fruit or vegetable per your liking. Same is true for grain, protein, and dairy. For a tailored individual eating plan Ask A Dietitian at idahodairy.com or visit choosemyplate.gov for more information regarding the 5 food groups. One last tip, which happens to be my personal favorite, it s important to treat yourself. Evidence indicates people who treat themselves once weekly are much more likely to stick with a plan than those who restrict themselves from the foods they enjoy. Although dessert is not drafted into the following eating plan, take one meal out of the week and splurge! If pizza is your choice-do it! Maybe it s a burger, fries, and milkshake? It s ok once per week! This is a lifestyle change, not a diet! Find something realistic, you can do forever! Quick Tips to Keep You on Track Eat 3 meals and 2 snacks a day Eat every 2-3 hours to keep your metabolism going. Ensure you are eating enough calories Eat 3 out of the 5 food groups at every meal Eat 2 out of the 5 food groups at every snack Treat yourself once a week! Brought to you by:

2 Week 1 Breakfast: 2 scrambled eggs with cheese, onion and peppers Mid-morning Snack: 8oz yogurt (Greek or plain) Lunch: ½ whole wheat turkey sandwich with cheese, 1 cup grapes, and baked Lays Mid-afternoon Snack: string cheese with apple Dinner: 2 cups watermelon, feta, grilled chicken salad with sliced almonds and vinaigrette Breakfast: 8 oz Yogurt with ¼ cup granola and ½ cup strawberries Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheddar cheese Lunch: 2 cups Chicken Caesar salad with on the side and choice of fruit Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Dinner: 3 oz Salmon filet, 1 cup side of vegetables, ½ cup rice Breakfast: 1 cup cottage cheese with ½ cup pineapple, 1 slice of whole wheat toast with butter or jelly Mid-morning Snack: ½ cup hummus with vegetable of choice Lunch: 1 can of soup with 10 crackers and choice of fruit Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 3 steak, onion, bell pepper, kabobs with 1 baked potato Breakfast: 1 cup of cereal with 1 cup milk and choice of fruit Mid-morning Snack: Apple with ¼ cup peanut butter Lunch: Toasted whole cheese, avocado and tomato whole wheat sandwich with balsamic, salt and pepper Mid-afternoon Snack: deli meat wrapped around string cheese Dinner: 1 cup lasagna, 1 cup green salad with 2 slices garlic bread Breakfast: ½ whole grain bagel with 2 T. cream cheese with choice of fruit Mid-morning Snack: 8 oz yogurt parfait with ½ cup granola Lunch: 3 oz chunked chicken and 2 oz cheese quesadilla (2 tortillas) with salsa Mid-afternoon Snack: Banana with ¼ cup peanut butter Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (hot or cold) Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheddar cheese Lunch: Whole tuna melt sandwich with choice of fruit Mid-afternoon Snack: ½ cup hummus with vegetable of choice Dinner: Cheeseburger with baked steak fries and 1 cup vegetable Breakfast: Fruit flatbread- ½ whole wheat English muffin covered with yogurt and choice of fruits Mid-morning Snack: String cheese with 1 cup grapes Lunch: 2 Turkey, cream cheese, jelly tortilla roll-ups with choice of vegetable Mid-afternoon Snack: Apple with ¼ cup peanut butter Dinner: 3 oz grilled salmon filet, 1 grilled vegetable kabob (onion, pepper, mushroom)

3 Week 2 Breakfast: 2 whole wheat pancakes with ¼ cup peanut butter, 2 T syrup and 1 banana Mid-morning Snack: 8oz Yogurt parfait with ½ cup granola Lunch: 1 can of soup with 10 crackers and choice of fruit Dinner: 2 beef tacos with cheese, lettuce, tomato, ½ cup Spanish rice, and 1 corn-on-the-cob Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit Mid-morning Snack: ½ cup cottage cheese with ½ cup peaches Lunch: 1 cup macaroni & cheese with side of 1 cup vegetable Mid-afternoon Snack: 1 banana with ¼ cup peanut butter Dinner: Pasta primavera- 1 cup pasta, 1 cup vegetables, 1 cup sliced grapes, 2 T. olive oil with salt & pepper (may serve hot or cold, may add meat or not) Breakfast: 2 scrambled eggs with cheddar cheese, choice of fruit Lunch: 1 cup of chili with 1 cup corn salad-corn, zucchini, basil, tomato with salt & pepper Mid-afternoon Snack: sliced avocado on 10 crackers or rice cake Dinner: Chicken burrito-tortilla, 3 oz chunked chicken, lettuce, tomato, cheese with ½ cup Spanish rice and ¼ cup refried beans Breakfast: ½ whole grain bagel with 2 T. cream cheese with choice of fruit Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese Lunch: Whole tuna melt sandwich with choice of fruit Mid-afternoon Snack: Apple with ¼ cup peanut butter Dinner: 1 cup Chinese noodles with 3oz chicken and 1 cup vegetables (may be hot or cold) Breakfast: Egg frittata-baked eggs, vegetables, and cheese- may add sausage or ham Lunch: Turkey Roll up-1 tortilla, 3 oz turkey, 2 T. cream cheese, 2 T. cranberry. With 1 pkg baked Lays Mid-afternoon Snack: 8 oz yogurt parfait with ½ cup granola Dinner: 2 slices French toast, 1 egg, choice of fruit Breakfast: Quiche-2 eggs, ham or sausage, cheese, veggies of choice Mid-morning Snack: Celery and ¼ cup peanut butter Lunch: 2 slices pizza, 1 cup salad Mid-afternoon Snack: ½ cup Trail mix- dried fruit, nuts, chocolate chips Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans and 1 cup choice of vegetable Breakfast: 2 whole wheat pancakes, choice of fruit Mid-morning Snack: deli meat wrapped around string cheese Lunch: 2 cups Chinese noodle salad- with or without grilled chicken Mid-afternoon Snack: ½ cup hummus with pita bread Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

4 Week 3 Breakfast: 1 cup oatmeal with 1 cup glass of milk and fruit of choice Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola Lunch: Whole tuna melt sandwich with 1 cup carrots and 2 T. ranch Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad Breakfast: Smoothie-8 oz yogurt, choice of fruit, choice of vegetable, ½ cup milk Mid-morning Snack: string cheese with apple Lunch: 1 can of soup with dinner roll, ½ cup snapped peas Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Dinner: 2 chicken tacos with lettuce, tomato, cheese, ½ cup Spanish rice, ½ cup refried beans Breakfast: 2 scrambled eggs with cheese and choice of fruit Lunch: Left over tacos, rice and beans from dinner last night Dinner: Tortellini/Ravioli-1 cup pasta, 3 oz chunked chicken, choice of vegetables, ½ cup marinara sauce Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Mid-morning Snack: Celery stalks with ¼ cup peanut butter Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: string cheese with ½ cup applesauce Dinner: 3 oz salmon filet with ½ cup pasta or rice, 1 cup vegetables Breakfast: ½ whole grain English muffin, 1 scrambled egg, choice of fruit Mid-morning Snack: sliced avocado and tomato on rice cake or crackers Lunch: 1 cup oatmeal with ¼ cup almonds, ¼ cup cranberries and ½ cup milk Mid-afternoon Snack: Apple with ¼ cup peanut butter Dinner: 3 oz chicken teriyaki, 1 cup vegetables over ½ cup brown rice with ¼ cup teriyaki sauce Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese Lunch: 2 slices pizza and 1 cup green salad Mid-afternoon Snack: string cheese and choice of fruit Dinner: BBQ ribs, 1 baked potato, 1 cup vegetables Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Mid-morning Snack: ½ cup hummus with choice of vegetable Lunch: Leftover BBQ ribs from dinner last night, with baked potato, cheese, and vegetables Mid-afternoon Snack: ¼ cup peanut butter with banana Dinner: 2 chicken & cheese enchiladas with ½ cup Spanish rice and 1 cup mixed vegetables

5 Week 4 Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetable of choice Breakfast: ½ whole grain bagel with 2 T. cream cheese and choice of fruit Lunch: 1 can soup with 10 crackers Mid-afternoon Snack: ¼ cup peanut butter with celery Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter Lunch: Whole turkey sandwich on wheat bread with lettuce, tomato, cheese and choice of fruit Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice Breakfast: 1 cup cereal with 1 cup milk and choice of fruit Mid-morning Snack: deli meat wrapped around string cheese Lunch: Leftover chicken teriyaki with rice & vegetables from last night s dinner Mid-afternoon Snack: ¼ cup peanut butter with banana Dinner: 1 cup ravioli or tortellini with 1 slice garlic bread and 1 cup green salad Breakfast: 2 whole wheat pancakes with choice of fruit Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese Lunch: 1 slice wheat toast with cream cheese spread, sliced avocado, and tomato, balsamic and salt & pepper and choice of fruit Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice Breakfast: 1 cup Egg Frittata, may use sausage or ham, with choice of fruit Mid-morning Snack: Orange with string cheese Dinner: 2 cups chicken Caesar salad with choice of fruit Breakfast: 2 slices French Toast and fruit of choice Lunch: Pot roast with baked potato and cooked carrots Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Dinner: 1 cup spaghetti and 4 meatballs, ½ cup corn, 1 cup green salad, 1 slice garlic bread

6 Week 5 Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries Mid-morning Snack: ½ cup cottage cheese with ½ cup pears Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours) Breakfast: Fruit flatbread- ½ whole grain English muffin covered with yogurt and choice of fruits Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: ½ cup tuna fish salad on 10 crackers, rice cake, or slice of bread Dinner: 3 oz steak with Pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Lunch: 1 can soup with 10 crackers or dinner roll Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (may serve hot or cold) Breakfast: 2 whole wheat pancakes, choice of fruit Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese Dinner: 2 slices French toast with 2 sausage links and ½ cup berries Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter Lunch: 2 cups crunchy asian noodle salad with or without grilled chicken Dinner: 1 cup lasagna/tortellini/ravioli, 1 cup green salad and 1 slice garlic bread Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice Lunch: 1 cup Black bean and corn salsa-cilantro, tomatoes, with 1 cup tortilla chips Mid-afternoon Snack: sliced avocado and tomato on 10 crackers, rice cake or slice of bread Dinner: Salmon filet on bed of greens with tangerine and sliced almonds with vinaigrette

7 Week 6 Breakfast: 1 cup Egg Frittata with choice of fruit Mid-morning Snack: ½ cup hummus with choice of vegetable Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad Breakfast: 2 eggs, ham or sausage, ½ cup berries Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 2 cups chicken Caesar salad with choice of fruit Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese Lunch: Pasta salad-cucumbers, tomatoes, pesto, feta cheese, 1 cup penne pasta, avocado, sliced grapes Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: 8 oz yogurt parfait with ¼ cup granola Dinner: 1 cup of chili with Pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper Breakfast: Smoothie: 8 oz yogurt, ½ cup milk, ½ cup fruit, ½ cup vegetable Mid-morning Snack: 2 oz cheese with 10 crackers Lunch: 1 can soup with choice of fruit Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours) Breakfast: 2 whole wheat pancakes, choice of fruit Mid-morning Snack: sliced avocado and tomato on 10 crackers Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (may serve hot or cold) Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries

8 Week 7 Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter Lunch: 1 cup Black bean and corn salsa- cilantro, tomatoes, with 1 cup tortilla chips Mid-afternoon Snack: 1 cup popcorn with ½ cup applesauce Dinner: 1 cup lasagna with 2 slices garlic bread, 1 cup green salad Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice Mid-morning Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice Breakfast: 1 cup Egg Frittata with sausage or ham and choice of fruit Lunch: Pulled pork tacos- 2 tortillas, cabbage slaw, can crockpot pork overnight on low Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice Breakfast: 8 oz yogurt, ¼ cup granola, ½ cup strawberries Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries Lunch: Leftover spaghetti and salad from last night dinner Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 2 cups chicken Caesar salad with choice of fruit Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: 8 oz yogurt parfait with ¼ cup granola Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours) Mid-morning Snack: ½ cup hummus with choice of vegetable Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter Dinner: 1 cup chili and pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

9 Week 8 Breakfast: 2 whole wheat pancakes, choice of fruit Lunch: 1 can soup with 10 crackers or dinner roll Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 1 sloppy joe on hamburger bun with 1 cup broccoli Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or slice of bread Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans Breakfast: 2 eggs, ham or sausage, choice of fruit Lunch: 1 cup pulled pork (crockpot on low overnight) in hamburger bun with cabbage slaw Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables Breakfast: 1 cup Egg Frittata with choice of fruit Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter Dinner: 2 chicken & cheese enchiladas with ½ cup Spanish rice and 1 cup mixed vegetables Mid-afternoon Snack: string cheese and apple Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: sliced avocado and tomato on 10 crackers Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

10 Week 9 Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Lunch: Turkey wrap- 1 tortilla, turkey, lettuce, tomato, cheese with 1 pkg Baked Lays Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese Dinner: 2 cups chicken Caesar salad with choice of fruit Breakfast: 2 eggs, ham or sausage and choice of fruit Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter Lunch: 1 can soup with 10 crackers or dinner roll Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans Breakfast: 2 whole wheat pancakes, choice of fruit Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Dinner: 1 sloppy joe on hamburger bun with 1 cup choice of vegetables Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Lunch: 2 cups chicken caesar salad Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese Dinner: 1 cup chili with pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper Breakfast: Oatmeal bar-raisins, oats, dried cranberries and 1 cup glass of milk Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice Breakfast: 1 cup Egg Frittata with choice of fruit Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours) Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter Dinner: 1 cup lasagna with 2 slices garlic bread

11 Week 10 Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries Lunch: Corn salad- corn, zucchini, basil, tomato with vinegar, salt & pepper and 8 oz yogurt (Greek or plain) Mid-afternoon Snack: 2 slices beef jerky Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice Breakfast: 1 cup cereal with ½ cup milk, choice of fruit Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese Lunch: 1 can soup with 10 crackers or dinner roll Mid-afternoon Snack: 8 oz yogurt (Greek or plain) Dinner: 1 cup spaghetti with 4 meatballs/tortellini/ravioli, 1 slice garlic bread, 1 cup green salad Breakfast: 2 whole wheat pancakes, choice of fruit Mid-morning Snack: ½ cup hummus with choice of vegetable Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese Dinner: 2 cups chicken Caesar salad with choice of fruit Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice Breakfast: 1 cup Egg Frittata with choice of fruit Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup Dinner: 1 cup chili with pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Annual Menu

Annual Menu WEEK 1 Toasty O's [WG] English Muffin, 2 oz French Toast Stick [WG], 0.87 oz Crispy Rice Bagel, 1-2 oz Vegetable/Fruit Bananas [C] Apricots [A] Applesauce [C] Oranges [C] Fruit Cocktail [A, C] Fruit Cocktail

More information

2013-2014 Annual Menu

2013-2014 Annual Menu WEEK 1 Toasty O's [WG] English Muffin, 2 oz French Toast Stick [WG], 0.87 oz Crispy Rice Bagel, 1-2 oz Vegetable/Fruit Bananas [C] Apricots [A] Applesauce [C] Oranges [C] Fruit Cocktail [A, C] Fruit Cocktail

More information

4000 Calorie Meal Plan

4000 Calorie Meal Plan 4000 Calorie Meal Plan (Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples) Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein,

More information

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST CHILD DEVELOPMENT CENTER/FAMILY CHILD CARE WEEK 1 DATES: December 29 - January 2, 2015 Diced Peaches Grape Juice Banana Slices Orange Slices Pineapple Juice English Muffin Whole Wheat Waffles Rice Krispies

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

21-Day Sample Cycle Menu Child and Adult Care Food Program

21-Day Sample Cycle Menu Child and Adult Care Food Program The abbreviation to the left of each menu item indicates the meal pattern component supplied. The following abbreviations are used: G/B = Grains/Breads; M/MA = Meat/Meat Alternate; F/V = Fruit/Vegetable;

More information

1200 Calorie Menus Breakfast

1200 Calorie Menus Breakfast 1200 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple ½ English muffin 60 15 g. 0.5 g. 1 starch 2 tsp. low-sugar jelly 16 4 g. 0 Free Coffee

More information

Nutrition for Runners

Nutrition for Runners Nutrition for Runners Nutrition is an important part of training A healthy balanced diet can help you feel and perform your best. Both fueling and refueling with high quality foods and beverages is important

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

Eating to feel your best

Eating to feel your best Eating to feel your best Choose healthy foods. Eat foods from these groups every day. Grains Choose whole grain bread and pasta. Vegetables Choose dark green and bright red, yellow, and orange veggies.

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

Crediting information appears in parentheses after each item on the menu. National Food Service Management Institute The University of Mississippi

Crediting information appears in parentheses after each item on the menu. National Food Service Management Institute The University of Mississippi The cycle menus are designed to show how to achieve dietary variety, to use USDA Recipes for Child Care (available online at www.nfsmi.org), and to follow the recommendations of the Dietary Guidelines

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

Making Pregnancy Meal Plans 3 steps to custom

Making Pregnancy Meal Plans 3 steps to custom Making Pregnancy Meal Plans 3 steps to custom meal plans you can really use! For more detailed instructions as well as examples, read Making Pregnancy Meal Plans in 3 Simple Steps. Step 1 Create a daily

More information

Parsippany Brooklawn Middle School Menu

Parsippany Brooklawn Middle School Menu 30 School Closed 31 School Closed 1 Chicken Patty Mozzarella Sticks w/ Dipping Sauce Mexican Burger on a Bun with Lettuce, Tomato, Cheese & Salsa NJ Wild West Ham & American Cheese with Lettuce, Tomato,

More information

LUNCH ENTREES. Roasted Pork Loin With Mushroom Sauce, Garlic Mashed Potatoes and Seasonal Vegetables $27.50

LUNCH ENTREES. Roasted Pork Loin With Mushroom Sauce, Garlic Mashed Potatoes and Seasonal Vegetables $27.50 VALUE MENUS- 2011 All Lunch value menus are served with either our House salad with choice of Ranch, 1000 Island and Champagne Vinaigrette dressing or any dessert listed below. LUNCH ENTREES Grilled Chicken

More information

Menus Weeks 1-3 After Liver Purification

Menus Weeks 1-3 After Liver Purification Menus Weeks 1-3 After Liver Purification Day 1 Day 2 Breakfast 1 hard boiled egg, ½ grapefruit Breakfast Omelet 3 eggs, mushrooms, or orange, 1 piece Ezekiel bread, Green tea onions, peppers sprinkle with

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

WEEK # 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Morning Snack TOTAL REQUIRED ACCORDING TO CANADA S FOOD GUIDE

WEEK # 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Morning Snack TOTAL REQUIRED ACCORDING TO CANADA S FOOD GUIDE WEEK # 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Cheerio s Multigrain Pollock Fish Fillets Baked Sweet Potato Fries Diced Turnip Vegetables (green & red peppers & cucumbers) Ranch Dip Whole Wheat Mini

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

Hard Boiled Egg. 1 ea Mini Pancakes Applesauce. English Muffin Sun Butter. Banana. Oats and Honey Goldfish Grahams. 9 Low Fat Cottage Cheese

Hard Boiled Egg. 1 ea Mini Pancakes Applesauce. English Muffin Sun Butter. Banana. Oats and Honey Goldfish Grahams. 9 Low Fat Cottage Cheese INSIGHT MEMORY CARE AND ADULT DAY HEALTH AND MENU 1 2 3 4 Mini Pancakes Bagel Cream Cheese SNAC Oats and Honey Goldfish Grahams Sliced Seasonal Fresh Fruit 7 Oatmeal 8 w/ Sliced Cheese 4 ea 9 Low Fat 10

More information

Shaklee 180 nutrition guides

Shaklee 180 nutrition guides Shaklee 180 nutrition guides As America s #1 Natural Nutrition Company, it s important to us that you lose weight the healthy way. Take a look at these nutritional guides based on your Shaklee 180 kit

More information

Tips for Shopping Wisely at the Grocery Store

Tips for Shopping Wisely at the Grocery Store Tips for Shopping Wisely at the Grocery Store For successful planning, be sure to keep in mind: u The maximum amount you can spend on food. u The five basic food groups. Plan Ahead Start With A Meal Plan

More information

Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce 7-day 1200-calorie meal plan Day 1 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard,

More information

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly Gluten Free We understand that Celiac disease and gluten intolerance is a serious medical condition and that you need the assurance that those preparing food for you are extremely cautious in the cooking

More information

Maintenance Sample Meal Plans

Maintenance Sample Meal Plans Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,

More information

UChicago Dining Information

UChicago Dining Information UChicago Dining Information The University of Chicago offers an array of meal options for your summer conference needs. Located just steps away from the South Campus Residence Hall and serves as the 2013

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

Holiday Deli & Ham Co. Nutritional Analysis

Holiday Deli & Ham Co. Nutritional Analysis Holiday Deli & Ham Co. Nutritional Analysis Soups Brocolli Cheese - Cup 199.2 8.7 15.0 11.8 31.0 6.3 0.2 9.4 1.0 992.3 Brocolli Cheese - Bowl 298.9 13.1 22.5 17.7 46.5 9.4 0.3 14.1 1.5 1488.5 Chicken Tortilla

More information

Skin Sport Nutrition

Skin Sport Nutrition Skin Sport Nutrition 1. Set Goals: Set your goals to strive for during your program. Write your goals down and review them daily. This gives you something to strive for and work hard to achieve. 2. Change

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

MEAT/ MEAT ALTERNATE/ ENTREE

MEAT/ MEAT ALTERNATE/ ENTREE Entrees PRODUCT: MEAT/ MEAT ALTERNATE/ ENTREE PORTION SIZE: NOTE: Add 2 grams of carbs for lettuce & tomato added to any sandwich CARBS/Grams: Bar-B-Q Rib on Bun 1 each 72 Cheeseburger on Bun 1 each 29

More information

VG Cafe Nutrition Facts for Popular Menu Items

VG Cafe Nutrition Facts for Popular Menu Items VG Cafe Nutrition Facts for Popular Menu Items Item and Ingredients Serving Size Calories Total Fat (g) Saturated Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Protein (g) Disclaimer: gluten-free claim

More information

Gluten Free. Culinary & Nutrition Services

Gluten Free. Culinary & Nutrition Services Gluten Free Culinary & Nutrition Services Room Service Dining at Your Request The department of Culinary & Nutrition Services is pleased to offer you Room Service dining. Room Service allows you to select

More information

24/24 Meal Plan. Snack Lowfat microwave popcorn (3 cups) Sugar-free lemonade (1 cup)

24/24 Meal Plan. Snack Lowfat microwave popcorn (3 cups) Sugar-free lemonade (1 cup) 24/24 Meal Plan The 24/24 Meal Plan is designed to help you lose weight safely and effectively without starving your body for nutrients. The plan consists of a week s worth of meal plans that provide about

More information

Nutrition Pointers: Fruits and Veggies

Nutrition Pointers: Fruits and Veggies Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety

More information

Call. Please Call. Ext to hear the specials of the day. Ext to place your order

Call. Please Call. Ext to hear the specials of the day. Ext to place your order Please Call Ext. 5844 to place your order Call Ext. 5757 to hear the specials of the day Divine Savior Dietary Department is pleased to serve you! Room Service Hours: 6:30 AM-6:00 PM Welcome to Divine

More information

Breakfast: Monday-Saturday 8:00am to 11:30am, Sunday till 1:00

Breakfast: Monday-Saturday 8:00am to 11:30am, Sunday till 1:00 8:00am to 11:30am Sunday till 1:00 pm Cafe French toast Whole wheat or thick sourdough bread dipped in a egg batter with The typical Two eggs, home fries and cinnamon, vanilla and nutmeg, served with toast

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

17 Day Diet Cycle 1 Sample Menus

17 Day Diet Cycle 1 Sample Menus 17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes

More information

Here comes the Sun Chilled Orange Juice, Fresh Sliced Fruits of the Season Assortment of Muffins $7.25 per guest

Here comes the Sun Chilled Orange Juice, Fresh Sliced Fruits of the Season Assortment of Muffins $7.25 per guest Gluten Free Continental Breakfasts Continental Breakfasts Include Columbian Coffee (2 Cups per Person) Decaf Coffee Available Upon Request Here comes the Sun Chilled Orange Juice, Fresh Sliced Fruits of

More information

Mountain State Blue Cross Blue Shield Catering Menu

Mountain State Blue Cross Blue Shield Catering Menu Mountain State Blue Cross Blue Shield Catering Menu Beverages Freshly Brewed Taylor & Byrnes Coffee Domesetic & Herbal Teas Served with hot water, honey and lemon. Assorted Canned Soft Drinks Assorted

More information

Carbohydrate Content for Gordons Food Services Foods

Carbohydrate Content for Gordons Food Services Foods BREAKFAST FOODS CARBS FRUIT-FRESH/CANNED CARBS. Mini wheat blueberry loaves 30 FRESH Blueberry muffin 30 Tangerine (small) 20 Assorted Cereals 20 Apple (medium) 25 French toast 20 Grapes (about 17) 15

More information

Healthy Lifestyles Workshop

Healthy Lifestyles Workshop Healthy Lifestyles Workshop Healthy Snacks and Lunches on the Go Presented by: Tatiana Burton Objectives Adopting Lifestyle Changes Menu Planning Portion Control Identifying Healthy Snacks Tips to remember

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

Junior High School Lunch Menu January 5th - 9th, 2015

Junior High School Lunch Menu January 5th - 9th, 2015 Junior High School Lunch Menu January 5th - 9th, 2015 A full student lunch includes a choice of entrée supplying protein and grain, up to 3 vegetable side dishes, 1 fruit side dish, and a choice of milk.

More information

Allergen: Cow's Milk, Butter, Cheese Breakfast Entrée

Allergen: Cow's Milk, Butter, Cheese Breakfast Entrée Allergen: Cow's Milk, Butter, Cheese Breakfast Entrée Bean & Cheese Taco Cinnamon Roll Kolache, Sausage Pizza, Breakfast Breakfast Bagel Chicken, Breakfast Pattie Oatmeal w/brown Sugar Cinnamon Waffle

More information

Welcome! We would like to thank you for selecting the Wintergreen Resort and Conference Center for your upcoming government meeting.

Welcome! We would like to thank you for selecting the Wintergreen Resort and Conference Center for your upcoming government meeting. Welcome! We would like to thank you for selecting the Wintergreen Resort and Conference Center for your upcoming government meeting. Breaks, Breakfasts, Lunches and Dinners. Following you will find a selection

More information

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass.

DIETS AND DIET MODIFICATION LIST. Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. DIETS AND DIET MODIFICATION LIST I. LIQUIDS a. Thick Liquids Pudding: Liquids that have been thickened to a pudding consistency. They remain on the spoon in a soft mass. Honey: Liquids that have been thickened

More information

Trans. Saturated. Fat (g)

Trans. Saturated. Fat (g) BAKED GOODS s Gluten Free Cowboy Cookies 1 576.0 29.0 14.0 0.0 65.0 450.0 35.0 76.0 7.0 49.0 7.0 Chocolate Chunk w/ pecans Cookie 1 555.1 31.1 16.6 0.1 70.3 316.9 12.4 64.7 4.4 35.8 6.7 Chocolate Chip

More information

Middle River Baptist Church Child Development Center Weekly Menu Plan July 1, 2016

Middle River Baptist Church Child Development Center Weekly Menu Plan July 1, 2016 July 1, 2016 ½ -1 oz. sliced cheese 4-8 saltine crackers ** * Children under two years of age are served whole milk; children two years of age and older are served 1% milk. C l o s e d f o r I n d e p

More information

Assurity Life Insurance CATERING MENU

Assurity Life Insurance CATERING MENU Assurity Life Insurance CATERING MENU BREAKFAST Café Continental - $6.50 per guest House Baked Miniature Scones, Pastries, Muffins, and Bagels Sliced Seasonal Fresh Fruit and Berries Orange, Grapefruit,

More information

BANQUET & CATERING MENU

BANQUET & CATERING MENU BANQUET & CATERING MENU Shamrock Heights N5525 Old Hwy 45 New London, WI 54961 (920) 982-9993 www.shamrockheightsgolf.com Banquet and Catering Menu New London, WI (920) 982-9993 All menu items are only

More information

All Day Breakfast. Special #1. Two eggs, any style, toast and a choice of one: smoked ham, bacon, or pork sausage. Special #2 add fresh cut homefries

All Day Breakfast. Special #1. Two eggs, any style, toast and a choice of one: smoked ham, bacon, or pork sausage. Special #2 add fresh cut homefries All Day Breakfast Special #1 Two eggs, any style, toast and a choice of one: smoked ham, bacon, or pork sausage Special #2 add fresh cut homefries Special #3 Two eggs, any style, fresh cut homefries, made

More information

Guidelines for Controlling Potassium

Guidelines for Controlling Potassium POTASSIUM Potassium is a mineral, which is found in all cells of the body and a certain level in the blood. Potassium helps to maintain fluid balance and normal muscle function. If your kidneys are unable

More information

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites &

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & feta cheese 240kcal, 6g fat, 32g carb, 3g fiber, 13g

More information

Catering Menu Catering Menu Updated November 2009 All prices includes sales tax

Catering Menu Catering Menu Updated November 2009 All prices includes sales tax www.luigispizzaandfuncenter.com 732 Prairie St. Aurora, IL (630) 896-9861 Fax (630) 896-3480 Catering Menu Catering Menu Updated November 2009 All prices includes sales tax We Deliver Our Catering We Set

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

Quadrus Buffet Lunch Menus

Quadrus Buffet Lunch Menus Quadrus Buffet Lunch Menus Served Warm All prices are subject to a 18% service charge and 9% sales tax. These menus are considered guidelines; please feel free to discuss options with the Quadrus event

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 400 Calorie Fix 7-Day Sample Meal Plan Are you looking for an easy entry into the 400-calorie lifestyle that virtually guarantees the pounds will come off? Here, we ve taken a no-brainer approach to dropping

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Pick Three Combo...$6.00. Cold Sandwiches...$6.25

Pick Three Combo...$6.00. Cold Sandwiches...$6.25 Pick Three Combo...$6.00 1/2 Sandwich Panini, Signature, or Local 8 oz. Signature Soup, Side Caesar Salad, Chips, or Whole Fruit Regular Fountain Drink or Dasani Bottled Water SIGNATURES Southwest Baguette,

More information

Mix all ingredients in steamer, cook 3 minutes. Stir and serve over ice cream or pound cake.

Mix all ingredients in steamer, cook 3 minutes. Stir and serve over ice cream or pound cake. Apple Pie Topping Apple Pie Topping - Serves 1 1 green apple, peeled and sliced 2tbs brown sugar 2tbs butter ¼ tsp cinnamon 1tbs flour ½ tsp lemon juice Mix all ingredients in steamer, cook 3 minutes.

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

English Muffin Pizzas red pepper English Muffins fake sausage tomoto sauce mozzarella cheese green pepper

English Muffin Pizzas red pepper English Muffins fake sausage tomoto sauce mozzarella cheese green pepper Fruit Vegetables Deli Organic Aisles Frozen Food Dairy Veggie Lasagna, Spinach Salad & Cheese Bread Spinach Salad Feta Cheese Crumblers Spaghetti Sauce Frozen Spinach Ricotta Cheese Mandarin Oranges Frozen

More information

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

Breakfast. Choice of two fresh baked goods: muffins, bagels, English muffins, Danish,

Breakfast. Choice of two fresh baked goods: muffins, bagels, English muffins, Danish, Breakfast Morning Beverage $2.75 per guest Coffee, hot tea, iced water and juice Continental Breakfast Choice of two fresh baked goods: muffins, bagels, English muffins, Danish, $6.00 per guest coffeecake,

More information

The Bite Catering Thank you

The Bite Catering Thank you The Bite Catering Thank you for considering The Bite Catering for your function. We will take every opportunity to make your special function a successful one. We use only the freshest ingredients and

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

One Month of Mini-Meals for the Balanced School Day!

One Month of Mini-Meals for the Balanced School Day! One Month of Mini-Meals for the Balanced School Day! 40 mini-meal ideas for nutrition breaks during the balanced school day. REMEMBER: Children on the balanced school day timetable need to eat the same

More information

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types

More information

EATING FOR WRESTLING PERFORMANCE

EATING FOR WRESTLING PERFORMANCE EATING FOR WRESTLING PERFORMANCE IOWA HIGH SCHOOL ATHLETIC ASSOCIATION 1998 EATING FOR WRESTLING PERFORMANCE Wrestlers need to maintain high energy levels to fuel their intense workouts. They also need

More information

Healthy Foods for my School

Healthy Foods for my School yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place

More information

BETTER BREAKFAST, BETTER LEARNING. By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015

BETTER BREAKFAST, BETTER LEARNING. By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015 BETTER BREAKFAST, BETTER LEARNING By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015 OVERVIEW - HEALTHY EATING HELPS STUDENTS... - BREAKING THE FAST - IMPORTANT

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Ordering Information

Ordering Information Ordering Information Welcome to the Women & Babies Hospital of Lancaster General! This is your personal menu to be kept in your room during your hospital stay. This menu was designed to offer you a variety

More information

Allegria Hotel. In Room

Allegria Hotel. In Room Allegria Hotel In Room Dining Menu BREAKFAST 6am - 11am Cold Cereals $5 frosted flakes special-k cheerios raisin bran add bananas $5 or berries $6 Homemade Granola $9 honey yogurt and sliced banana or

More information

A Happy Hollow Park & Zoo Specialty Quality, Care & Conservation

A Happy Hollow Park & Zoo Specialty Quality, Care & Conservation A Happy Hollow Park & Zoo Specialty Quality, Care & Conservation About Us Double-H Catering is a premier service offered by Happy Hollow Park & Zoo Happy Hollow offers amusement rides, puppet shows, educational

More information

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1 Monthly Membership Monthly Membership, Page 1 May/Jun Notes What s going on this week!? Welcome to week #2 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy

More information

ZAASIJIWAN HEAD START 6-Week Menu Cycle. Week One

ZAASIJIWAN HEAD START 6-Week Menu Cycle. Week One Week One ZAASIJIWAN HEAD START Week One FRENCH TOAST W/APPLESAUCE TURKEY SAUSAGE LINKS BROILED SEASONED FISH TOSSED SALAD WITH BROCCOLI, CAULIFLOWER, CUCUMBER, TOMATOES ORANGE WEDGES FRESH FRUIT MIX: SEASONAL

More information

You can eat healthy on any budget

You can eat healthy on any budget You can eat healthy on any budget Is eating healthy food going to cost me more money? Eating healthy meals and snacks does not have to cost you more money. In fact, eating healthy can even save you money.

More information

Breakfast Ideas Meat Dairy Veg Fruit Starch Fat Free Cal

Breakfast Ideas Meat Dairy Veg Fruit Starch Fat Free Cal Sample Menus and Meal Planning for Breakfast, Lunch, and Dinner Ideas Breakfast Ideas Meat Dairy Veg Fruit Starch Fat Free Cal 1/2 cup Fiber One cereal 1 60 1/2 cup blueberries 1 40 1 container Dannon

More information

The Covenant School. Athletics Nutrition Guidelines

The Covenant School. Athletics Nutrition Guidelines The Covenant School Athletics Nutrition Guidelines Nutrition is an important part of a successful workout program. Below is some basic information that is important to understand so that you can establish

More information

Balance Your Plate On A Budget

Balance Your Plate On A Budget Balance Your Plate On A Budget Sample breakfast meal Sample lunch meal Sample dinner meal Balanced meal plans for less than $2 per meal, per person* Balance Your Plate meal plans and shopping lists take

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Florida State Sports Nutrition

Florida State Sports Nutrition Florida State Sports Nutrition Don t let the summer months beat you. It doesn t take long to ruin all of your hard work from the school year. Make nutrition a priority this summer so you return to campus

More information

Choosing Foods at Meals and Snacks

Choosing Foods at Meals and Snacks Circular 631 A NUTRITION SERIES People with diabetes must balance foods high in carbohydrates and foods low in carbohydrates. Low-carbohydrate foods include vegetables, meats and nuts, and fats. High-carbohydrate

More information

Slim Down Eating Plan

Slim Down Eating Plan SUMMER SHAPE-UP SERIES Slim Down Eating Plan Recipes by Dawn Jackson Blatner, R.D.N. Follow this 1500-calorie plan and you could lose up to 10 pounds! Here s how it works: All the breakfasts, lunches,

More information

HOW MUCH SODIUM DO FOODS CONTAIN?

HOW MUCH SODIUM DO FOODS CONTAIN? HOW MUCH SODIUM DO FOODS CONTAIN? Most of the in our diet (approx. 75%) comes from processed foods. A preference for salty foods is acquired through frequent exposure and not an inborn taste preference.

More information

Submit one cycle menu for each meal type that will be prepared. Breakfast (page 8) Lunch (page 9) Supper (page 10) Snack (page 11) Suggestions

Submit one cycle menu for each meal type that will be prepared. Breakfast (page 8) Lunch (page 9) Supper (page 10) Snack (page 11) Suggestions Form SFSP-14 Revised 2/2011 State of Alabama Department of Education - Child Nutrition Programs Summer Food Service Program Cycle Menus (Required APPLICATION Form if applicable to Sponsor s Food Service

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

DAIRY NUTRITION. Health Basics Start with. Lesson 3 time. overview of Lesson. objectives. colorado academic standards. MateRiaLs needed.

DAIRY NUTRITION. Health Basics Start with. Lesson 3 time. overview of Lesson. objectives. colorado academic standards. MateRiaLs needed. Health Basics Start with DAIRY NUTRITION time 50 minutes overview of Lesson This lesson introduces students to the dairy food group. Students will discover the nutrient contribution of dairy foods and

More information

Nutrition Guidelines for Diabetes

Nutrition Guidelines for Diabetes Nutrition Guidelines for Diabetes Eating healthy foods and keeping a healthy body weight are very important parts of a diabetes treatment plan. A healthy diet and weight helps to keep your blood sugar

More information

Vary Your Protein Recipes Chart

Vary Your Protein Recipes Chart VYP Recipes ready as of 1/24/2011 Page 1 of 7 Vary Your Recipes Chart Showing the type of cooked dry legumes and other protein foods, grains, vegetables and fruits featured in the VYP recipe Note: Dining

More information

LUNCH SERVED FROM 11-5. Indian Taco 9.75. Our homemade fry bread topped with chili, lettuce, onion, cheddar, sour cream and salsa (A LOCAL FAVORITE)

LUNCH SERVED FROM 11-5. Indian Taco 9.75. Our homemade fry bread topped with chili, lettuce, onion, cheddar, sour cream and salsa (A LOCAL FAVORITE) LUNCH SERVED FROM 11-5 Indian Taco 9.75 Our homemade fry bread topped with chili, lettuce, onion, cheddar, sour cream and salsa (A LOCAL FAVORITE) All sandwiches are served with our home fried chips Add

More information