10 Week Nutrition Plan

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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

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