8-Week Guide to Healthy Eating

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Transcription:

8-Week Guide to Healthy Eating

INTRODUCTION Welcome to your Guide to Healthy Eating We understand that life can get pretty hectic. Sometimes you barely have time to eat, let alone to eat balanced, healthy meals. We want to help, and in the Guide to Healthy Eating we ve planned and presented every detail of a simple meal plan that you can start now and see results fast. The Guide to Healthy Eating is quick and easy because we ve done all the work for you. We started with eight weeks of meal plans, designed by a team of registered dietitians and gourmet chefs so you know that your meals will be healthy and delicious. Every meal of the day, including snacks, has been carefully laid out; we ve even counted the calories so you don t have to. The recipes that you need are all included in the Guide, with directions that are clear and easy to follow. To top it off, we ve gone through each week of the plan and created a grocery list that makes shopping easy just follow the list and you ll always have exactly what you need at meal time. You ll notice that each week leaves one day open this is your day to choose your own meals, but don t use it as an excuse to binge. Remember your health, weight and fitness goals, and try to eat foods similar to those in the meal plan. Follow the Guide to Healthy Eating and you ll find balanced, healthy, delicious results in no time! Consult your physician before starting this or any other meal plan. If you are pregnant, diabetic, have a heart condition or have any other medical condition, do not undertake this or any dietary change without your physician s permission. 1

USING THE GROCERY LIST Portions Check this column to see at a glance how much of each item you ll need to prepare your meals throughout the day. Items marked with a m are for breakfasts, lunches, and snacks. The amounts shown are enough to SERVE ONE. Items marked with a q are for dinner. The dinner amounts will SERVE FOUR TO SIX comfortably. If you re cooking for one, it s easy to halve or quarter the recipe. If you end up with leftovers, you re welcome to eat them in place of one of your recommended meals, but remember to keep your portion sizes modest. If more than four are expected for dinner, the Grocery List makes it easy to decide which ingredients you ll need more of to alter your dinner recipes. Pantry Items to Check Before shopping each week, check to make sure you have enough of these essentials. They re common ingredients in many of the meals you ll be preparing, so if you re running short, you ll want to restock. Item Column This column lets you know conveniently and easily which foods you ll need during the upcoming week. You may substitute another food of choice at any time. Just take note of the calories allotted for a specific food or meal, and try to substitute within that calorie budget. Substitution also applies to fruits or vegetables, some of which may be out of season or simply unavailable. WEEK 1 PANTRY m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings Whole-wheat bread Low-fat milk Parmesan cheese Low-fat salad dressing Brown sugar GROCERY LIST DAIRY Fat-free sour cream 1/2 cup Shredded, low-fat 1 cup cheddar cheese Ranch dip 1 (7.5-oz.) container Light yogurt 3 (6-oz.) containers Eggs 1/2 dozen Orange juice 1/2 gallon (calcium-fortified) Low-fat cottage cheese 1 (8-oz.) container Part-skim mozzarella string cheese Cheese slices (low-fat) 1 (16 slice) package GRAIN Kashi cereal or Cheerios 1 (14-oz.) box Plain oatmeal 1 (2-lb.) container Whole-wheat tortillas 8 each Whole-grain pasta 1 (8-oz.) package Whole-wheat pita bread 1 package (6 1/2 inch) Garlic bread 1/2 loaf (whole-wheat, if possible) Whole-wheat dinner rolls 4 each Instant brown rice 3 cups cooked UNCLE BEN S Long Grain 1 (6.2-oz.) box and Wild Rice (Fast Cook) PACKAGED GOODS Mixed nuts 1 (4.5-oz.) container Whole-wheat pretzels 1 (15-oz.) bag 94% fat-free microwave 1 (9-oz.) box popcorn or plain popcorn Baked chips 1 (10-oz.) bag Tomato paste 1 (6-oz.) can Tomato sauce 1 (15-oz.) can Enchilada sauce 1 (10-oz.) can Fat-free refried beans 1 (14-oz.) can Italian-flavored, diced, 1 (15-oz.) can stewed tomatoes Healthy Choice 1 can broth-based soup Marinades of choice FRUIT Lemons Apples Bananas Berries 1/2 cup Grapes 1 1/2 pounds Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard = These items are for your, LUNCH & SNACK menus and will allow for 1 serving = These items are for your DINNER menus and will allow for 4 servings Grapefruit Melons 1 cup each Nectarines Peaches Plums Oranges Fresh fruit of choice 10 cups VEGETABLES Baby carrots 1 (1-lb.) bag Cucumbers Sugar snap peas 1 small bag (or 1 cup) Celery 1 stalk Dark, leafy green salad mix 1 (5-oz.) bag Dark, leafy green salad mix 13 oz. Tomatoes Tomatoes 3 each Onions (yellow or white) 1 1/ Red onions 1/4 each Jalapeño peppers 1 1/ Fresh cilantro 1/4 bunch Broccoli florets 1 bunch Broccoli florets 2 bunches Crookneck OR 1 of choice zucchini squash Red potatoes 6 each Whole mushrooms 8 oz. FROZEN FOODS Frozen green peas 2 cups Bird s Eye Frozen 1 (28-oz.) bag Vegetable Stir Fry Lean Cuisine or Healthy Choice frozen entrée 450 calories Frozen yogurt 1 (1.75-quart) container MEAT Sliced turkey 8 thin slices Tuna in spring water 1 can Lean ground beef 1/2 lb. Boneless, skinless chicken breasts Boneless, skinless 3 lbs. chicken breasts Boneless, skinless chicken 1 lb. breasts OR precooked shrimp Turkey tenderloin 1 1/2 lbs. Fish fillets of choice 4 (8-oz.) fillets (i.e. halibut, haddock, orange roughy, red snapper, etc.) 2

WEEK 1 GROCERY LIST PANTRY Whole-wheat bread Low-fat milk Parmesan cheese Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Fat-free sour cream q Shredded, low-fat cheddar cheese m Ranch dip container m Light yogurt m Eggs m Orange juice (calcium-fortified) m Low-fat cottage cheese m Part-skim mozzarella string cheese m Cheese slices (low-fat) package GRAIN m Kashi cereal or Special K m Plain oatmeal q Whole-wheat tortillas q Whole-grain pasta m Whole-wheat pita bread (6 1/2 inch) q Garlic bread (whole-wheat, if possible) q Whole-wheat dinner rolls q Instant brown rice q UNCLE BEN S Long Grain and Wild Rice (Fast Cook) m Grapes 1 1/2 pounds 1/2 cup m Grapefruit 1 cup m Melons 1 cup each m Nectarines 1 (7.5-oz.) m Peaches m Plums 3 (6-oz.) m Oranges containers q Fresh fruit of choice 10 cups 1/2 dozen 1/2 gallon VEGETABLES 1 (8-oz.) container m Baby carrots 1 (1-lb.) bag m Cucumbers m Sugar snap peas 1 small bag 1 (16 slice) (or 1 cup) m Celery 1 stalk m Dark, leafy green salad mix 1 (5-oz.) bag q Dark, leafy green salad mix 13 oz. 1 (14-oz.) box m Tomatoes 1 (2-lb.) container q Tomatoes 3 each 8 each q Onions (yellow or white) 1 1/ 1 (8-oz.) package q Red onions 1/4 each 1 package q Jalapeño peppers 1 1/ q Fresh cilantro 1/4 bunch 1/2 loaf m Broccoli florets 1 bunch q Broccoli florets 2 bunches 4 each q Crookneck OR 1 of choice 3 cups cooked zucchini squash 1 (6.2-oz.) box q Red potatoes 6 each q Whole mushrooms 8 oz. PACKAGED GOODS m Mixed nuts container m Whole-wheat pretzels m 94% fat-free microwave popcorn or plain popcorn m Baked chips q Tomato paste q Tomato sauce q Enchilada sauce q Fat-free refried beans q Italian-flavored, diced, stewed tomatoes m Healthy Choice broth-based soup q Marinades of choice FRUIT q Lemons m Apples m Bananas m Berries 3 1 (4.5-oz.) 1 (15-oz.) bag 1 (9-oz.) box 1 (10-oz.) bag 1 (6-oz.) can 1 (15-oz.) can 1 (10-oz.) can 1 (14-oz.) can 1 (15-oz.) can 1 can 1/2 cup FROZEN FOODS q Frozen green peas 2 cups q Bird s Eye Frozen 1 (28-oz.) bag Vegetable Stir Fry m Lean Cuisine or Healthy Choice frozen entrée 450 calories m Frozen yogurt 1 (1.75-quart) container MEAT m Sliced turkey 8 thin slices m Tuna in spring water 1 can q Lean ground beef 1/2 lb. m Boneless, skinless chicken breasts q Boneless, skinless 3 lbs. chicken breasts q Boneless, skinless chicken 1 lb. breasts OR precooked shrimp q Turkey tenderloin 1 1/2 lbs. q Fish fillets of choice 4 (8-oz.) fillets (i.e. halibut, haddock, orange roughy, red snapper, etc.)

WEEK 1 MEAL PLANS DAY 1 DAY 2 1 cup Kashi cereal or Special K...120 1 peach...45. 1 banana...110. 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies...25 1 apple...80 1 oz. baked chips (9 12 chips).........120 1 oz. (handful) mixed nuts...164. 1 cup Spaghetti with Sauce...300 2 cups tossed greens with veggies...50 1 slice garlic bread (whole-wheat bread if possible)...160. 10 15 baby carrots...45 1 Tbsp. low-fat dressing...25 TOTAL 1789 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1/2 grapefruit...37. 6 oz. light yogurt...100. 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 oz. (slice) cheese...106 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 4 celery sticks...4 1 cup raw broccoli...25. 1 oz. whole-wheat pretzels (10 15 small knots)...108. 2 cups Stir-fry with Chicken or Shrimp....305 3/4 cup brown rice...162 1 cup fresh fruit...100. 1/2 cucumber, sliced...15 TOTAL 1813 4

WEEK 1 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 apple...80. Lean Cuisine or Healthy Choice frozen entrée 450 calories OR 2 cups leftover chicken or shrimp stir-fry with 1/2 cup brown rice...450 1 1/2 cups grapes...171. 1/2 cup low-fat cottage cheese...80 1 plum...36 1 cup Kashi cereal or Special K...120 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100. 1 cup (about 20) sugar snap peas...80 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 slice whole-wheat bread...100 2 tsp. jam...40 1 cup grapes...114.. 1 Chicken Enchilada with Salsa and 1 Tbsp. light sour cream....290 2 cups tossed greens with veggies...50. 6 oz. light yogurt...100 TOTAL 1789 6 oz. Marinated Fish (i.e., halibut, haddock, orange roughy, red snapper, etc.)....260 4 cups steamed baby red potatoes (no butter, use herbs to season)....70 1 cup steamed broccoli...44 1 whole-wheat dinner roll....90. 3 cups 94% fat-free microwave popcorn or plain popcorn...60 1 cup melon (i.e., cantaloupe, watermelon, honeydew)...60 TOTAL 1798 5

WEEK 1 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 2 tsp. butter or soft tub margarine...66 2 tsp. jam...40 1 cup orange juice (calcium-fortified)...110 1 nectarine...67 1 string cheese (part-skim mozzarella)...80 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 cup grapes...114 1 1/2 cups broth-based soup....150 1 slice whole-wheat toast...100 1 oz. (slice) cheese...106 1 orange...60 2 cups tossed greens with veggies...50 10 15 baby carrots...45 2 Tbsp. ranch dip....65 Broiled or Grilled Lemon Chicken (1 breast) with Roasted Veggies (1 1/2 cups)...330 1/2 cup fresh fruit...50 1/2 cup frozen yogurt....90 1/2 cup berries...30 TOTAL 1799 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 10 15 baby carrots...45 1 oz. whole-wheat pretzels (10 15 small knots)...108 6 oz. light yogurt...100 4 oz. Marinated Turkey Tenderloin...170 1/2 cup Uncle Ben s Long Grain and Wild Rice Fast Cook Recipe...100 1/2 cup green peas...60 1 cup fresh fruit...100 3 cups 94% fat-free microwave popcorn or plain popcorn...60 TOTAL 1794 6

WEEK 2 GROCERY LIST PANTRY Whole-wheat bread Low-fat milk Orange-juice (calcium-fortified) Kashi cereal or Special K Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves Mustard Parmesan cheese Oatmeal Light sour cream Frozen yogurt Baked chips Whole-wheat pita bread Fat-free popcorn Whole-wheat pretzels Mixed nuts m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Shredded, low-fat cheddar cheese m Light yogurt m Eggs q Light sour cream GRAIN q Whole-wheat tortillas m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Whole-wheat pasta of choice PACKAGED GOODS q Dijon mustard q Fermented black beans q Tomato paste q Sloppy joe seasoning q Taco seasoning q Black beans q Reduced-Fat Cream of Mushroom Soup can q Salsa q Sliced black olives 1 cup 4 (6-oz.) containers 1/2 dozen 1/2 cup 8 each 8 each 4 each 16 oz. 2 tbsp. 1/3 cup 1 (6 oz.) can 1 packet 1 packet 1 (15-oz.) can 1 (10 3/4-oz.) 1 cup 1 (2.25-oz.) can VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 cup) q Green onions/scallions m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach m Tomato q Tomato q Roma tomatoes OR cherry or grape tomatoes m Broccoli florets m Raw vegetables of choice FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 350 calories q Frozen broccoli spears q Frozen, mixed vegetables of choice 1 (1-lb.) bag 1 small bag 8 each 1 (5-oz.) bag 1 (7-oz.) bag 1 (16-oz.) bag 1 OR 1 carton 1/4 lb. 4 cups 1 (10-oz.) bag 2 cups FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Pears m Melons m Nectarines m Oranges m Peaches m Kiwis m Plums m Tangerines q Mixed fruit of choice 1/2 cup 3/4 lb. 1 cup 2 cups MEAT m Tuna in spring water m Lean turkey deli meat q Salmon fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Boneless, skinless chicken breasts or extra-lean ground beef q Extra-lean ground beef or turkey 1 (6-oz.) can 8 slices 2 lbs. 3 lbs. 1 lb. 1 lb. 7

WEEK 2 MEAL PLANS DAY 1 DAY 2 1 cup Kashi cereal or Special K...120 1 banana...110 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1 tsp. butter or soft tub margarine...33 1/2 grapefruit...37 1 plum...36 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 Lean Cuisine or Healthy Choice frozen entrée 350 calories...350 2 cups tossed greens with veggies...50 10 15 baby carrots...45 6 oz. Steamed Salmon with Black Bean Sauce...358 1/2 cup steamed mixed vegetables...25 1 whole-wheat dinner roll....90 1 cup melon (i.e., cantaloupe, watermelon, honeydew)...60 1 oz. (handful) mixed nuts...164 TOTAL 1782 6 oz. light yogurt...100 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or light mayo; mustard....35 tomato, lettuce, other veggies...25 1 tangerine...37 1/2 cup raw broccoli...13 1 Tbsp. low-fat dressing...25 1 apple...80 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 Sloppy Joe (1/2 cup) on a whole-wheat bun..300 1 cup raw veggies (i.e., carrots, celery, broccoli, cucumber, cherry tomatoes)...40 3 Tbsp. low-fat dressing...75 1/2 cup fresh fruit...50 3/4 cup frozen yogurt....135 1/2 cup berries...30 TOTAL 1785 8

WEEK 2 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 cup Kashi cereal or Special K...120 1 pear...98 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 nectarine...67 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 1 oz. baked chips (9 12 chips).........120 10 15 baby carrots...45 1 peach...45 6 oz. light yogurt...100 1/2 cucumber, sliced...15 1 Tbsp. low-fat dressing...25 Sliced Seasoned Chicken over Spinach Salad (1 chicken breast, 3 cups spinach salad)..357 1 whole-wheat dinner roll....90 1 orange...60 TOTAL 1801 1 cup (about 20) sugar snap peas...80 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 1 oz. whole-wheat pretzels (10 15 small knots)...108 1 plum...36 1 cup grapes...114 2 cups Chicken Divan...335 2 cups tossed greens with veggies...50 3 cups 94% fat-free microwave popcorn or plain popcorn...60 1 kiwi...40 TOTAL 1786 9

WEEK 2 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 2 tsp. jam...40 1 cup orange juice (calcium-fortified)...110 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 6 oz. light yogurt...100 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 whole-wheat dinner roll....90 2 tsp. jam...40 1 orange...60 1 1/2 cups Roasted Tomato Pasta...502 2 cups tossed greens with veggies...50 1/2 cup frozen yogurt....90 TOTAL 1782 6 oz. light yogurt...100 peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices)...350 1/2 cup grapes...57 10 15 baby carrots...45 1 banana...110 water...0 2 Soft Tacos: 2 whole-wheat tortillas...150 4 oz. taco meat (extra-lean ground beef or chicken)...190 1/4 cup low-fat cheddar cheese........50 lettuce, tomato, olives, etc.....30 1/4 cup salsa...12 1 Tbsp. light sour cream....18 1/3 cup black beans...74 1 apple...80 TOTAL 1798 10

WEEK 3 GROCERY LIST PANTRY Whole-wheat bread Low-fat milk Low-fat salad dressing Brown sugar Orange juice (calcium-fortified) Kashi cereal or Special K Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Light sour cream Instant brown rice Mustard Mixed nuts Cheese slices (low-fat) Frozen yogurt Whole-wheat pretzels Whole-wheat pita bread Baked chips Ranch dip m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Low-fat cheddar cheese m Light yogurt containers m Eggs q Light sour cream m Low-fat cottage cheese m Part-skim mozzarella string cheese GRAIN q Instant brown rice m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Wild rice q Whole-wheat tortillas PACKAGED GOODS q Fat-free refried beans q Salsa q Slivered almonds q Fat-free chicken broth m Healthy Choice broth-based soup q Marinades of choice (mesquite, teriyaki) q Apricot preserves FRUIT q Lemons m Apples m Bananas m Berries m Grapes m Grapefruit m Tangerines m Melons m Nectarines m Oranges q Oranges m Peaches m Pears q Fresh fruit of choice 1 cup 4 (6-oz.) 1/2 dozen 1/2 cup 1 small container 3 cups cooked 8 each 4 cups cooked 8 each 3 (16-oz.) cans 1 cup 1/3 cup 1/4 cup 1 can 2 bottles 2 Tbsp. 4 each 1 1/2 cup 1 lb. 1 cup each 2 cups VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 1/2 cups) m Celery m Tomatoes q Tomatoes m Broccoli florets q Fresh cilantro q Red potatoes q Crookneck squash q Zucchini squash q Portabella mushrooms q Red onions m Dark, leafy green salad mix q Dark, leafy green salad mix q Sweet potatoes FROZEN FOODS q Frozen, mixed vegetables of choice q Frozen, stir-fry vegetables m Lean Cuisine or Healthy Choice frozen entrée 425 calories MEAT m Tuna in spring water m Lean turkey deli meat q Halibut fillets m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Lean London Broil (flank steak may be substituted) 1 (1-lb.) bag 1 small bag 1 stalk 3 each 1/4 lb. 3 Tbsp. 1 lb. 5 oz. 14 oz. 4 each 2 cups 1 (16-oz.) bag 1 (6-oz.) can 8 slices 4 (8-oz.) fillets 4 lbs. 2 lbs. 11

WEEK 3 MEAL PLANS DAY 1 DAY 2 1 cup Kashi cereal or Special K...120 1 cup berries...60 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1/2 cup grapes...57 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies...25 1 apple...80 1 oz. baked chips (9 12 chips).........120 1 banana...110 1 cup Orange Chicken...264 1/2 cup Lemon Dill Rice...128 1/2 cup steamed vegetables...25 10 15 baby carrots...45 2 Tbsp. ranch dip....65 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1/2 grapefruit...37 1 oz. (handful) mixed nuts...164 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 oz. (slice) cheese...106 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 4 celery sticks...4 1 cup raw broccoli...25 1 tangerine...37 2 Soft Bean Burritos: 2 soft whole-wheat tortillas....150 1 cup beans...220 1 oz. (1/4 cup) shredded cheese (part-skim mozzarella)....70 lettuce, tomatoes...20 1 Tbsp. light sour cream....18 1/4 cup salsa...12 TOTAL 1794 1/2 cup frozen yogurt....90 1 peach...45 TOTAL 1799 12

WEEK 3 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 cup Kashi cereal or Special K...120 1 peach...45 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 apple...80 Lean Cuisine or Healthy Choice frozen entrée 425 calories....425 1 cup grapes...114 10 15 baby carrots...45 2 Tbsp. ranch dip....65 6 oz. Steamed or Broiled Halibut...243 1/2 cup Seasoned, Boiled Red Potatoes...69 2 cups tossed greens with veggies...50 1 whole-wheat dinner roll....90 6 oz. light yogurt...100 TOTAL 1813 1 string cheese (part-skim mozzarella)....80 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 slice whole-wheat bread...100 2 tsp. jam...40 6 oz. light yogurt...100 1 nectarine...67 1/2 cup (about 10) sugar snap peas...40 1 Mesquite-Marinated Chicken Breast...170 1 medium sweet potato, baked...115 2 tsp. butter or soft tub margarine...66 1/2 cup fruit...50 2 cups tossed greens with veggies...50 3 cups 94% fat-free microwave popcorn or plain popcorn...60 TOTAL 1803 13

WEEK 3 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 1 Tbsp. jam...56 1 cup orange juice (calcium-fortified)...110 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 oz. whole-wheat pretzels (10 15 small knots)...108 1 cup (about 20) sugar snap peas...80 1 1/4 cups broth-based soup....125 1 slice whole-wheat toast...100 1 oz. (slice) cheese...106 1 orange...60 2 cups tossed greens with veggies...50 1 pear...98 4 oz. Grilled, Marinated London Broil...262 1/2 cup Grilled Vegetables...90 1 whole-wheat dinner roll....90 1/2 cup frozen yogurt....90 1/2 cup berries...30 TOTAL 1815 1 cup grapes...114 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 10 15 baby carrots...45 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 1 banana...110 6 oz. light yogurt...100 Teriyaki Chicken, 1 breast...177 1 cup stir-fried vegetables with teriyaki sauce..80 3/4 cup brown rice...162 1 cup melon (i.e., cantaloupe, watermelon, honeydew)...60 1/2 cucumber, sliced...15 TOTAL 1794 14

WEEK 4 GROCERY LIST PANTRY Whole-wheat bread Whole-wheat pretzels Baked chips Whole-wheat pita bread Oatmeal Kashi cereal or Special K Low-fat milk Low-fat salad dressing Orange juice (calcium-fortified) Frozen yogurt Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Mixed nuts Mustard m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Half-and-half q Butter q Shredded, low-fat cheddar cheese q Light sour cream m Light yogurt containers m Eggs m Low-fat cottage cheese container GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls q Whole-wheat buns q Linguine (whole-wheat) PACKAGED GOODS q Baked tortilla chips q Fat-free chicken broth q Taco seasoning q Powdered ranch dressing mix q Baked beans q Sliced black olives q Slivered almonds q Fat-free refried beans q Salsa q Mandarin oranges FRUIT 1/4 cup 1 Tbsp. 1/2 cup 1/2 cup 2 (6-oz.) 1/2 dozen 1 (8-oz.) 1 4 each 16 oz. 4 oz. 1/4 cup 1 packet 1 packet 1 (28-oz.) can 1 (2.5-oz.) can 1/2 cup 2 (16-oz.) cans 1 cup 1 (15-oz.) can q Fresh fruit of choice VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1/2 cup) m Tomatoes q Tomatoes q Asparagus spears m Broccoli florets q Broccoli florets q Cilantro q Jicama q Sliced mushrooms q Green onions q Red onions q Red bell peppers q Snow peas m Dark, leafy green salad mix q Dark, leafy green salad mix q Baby spinach q Small potatoes (for baking) FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories 2 cups 1 (1-lb.) bag 1 small bag 3 each 28 each 1/4 lb. 3/4 lb. 1 1/2 Tbsp. 1/ 8 oz. 4 each 1/4 each 2 cups 5 oz. 20 oz. 1 (10-oz.) bag 4 each q Granny Smith apples m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Melons m Nectarines m Peaches m Pears m Plums m Tangerines 1 cup 1/2 lb. 1 cup MEAT m Tuna in spring water m Lean turkey deli meat q Extra-lean ground beef q Lean pork tenderloin q Boneless, skinless chicken breasts or precooked shrimp q Boneless, skinless chicken breasts q Fish fillets of choice 1 (6-oz.) can 8 slices 1 lb. 2 lbs. 1 lb. 3 lbs. 4 (8-oz.) fillets 15

WEEK 4 MEAL PLANS DAY 1 DAY 2 1 1/2 cups Kashi cereal or Special K...180 1 banana...110 1 apple...80 2 slices whole-wheat toast...200 1 Tbsp. jam...56 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1/2 grapefruit...37 Lean Cuisine or Healthy Choice frozen entrée 450 calories....450 2 cups tossed greens with veggies...50 1 oz. (handful) mixed nuts...164 4 oz. Creole Pork Tenderloin...231 1/2 cup Apple Jicama Salsa....67 6 steamed asparagus spears...22 1 whole-wheat dinner roll....90 1 oz. whole-wheat pretzels (10 15 small knots)...108 TOTAL 1822 1 nectarine...67 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies...25 1 pear...98 1 cup raw broccoli...25 6 oz. light yogurt...100 Taco Salad: 10 baked tortilla chips...84 3/4 cup extra-lean ground beef with taco seasoning...135 1/2 cup refried beans...120 2 Tbsp. light cheddar cheese...35 2 Tbsp. sliced olives....19 2 cups salad greens with tomato...30 3 Tbsp. light sour cream....53 1/4 cup salsa...12 1/2 cup fruit...50 1 kiwi...40 1/2 cup low-fat cottage cheese...80 TOTAL 1793 16

WEEK 4 MEAL PLANS DAY 3 DAY 4 1 cup Kashi cereal or Special K...120 1 peach...45 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 tangerine...37 water...0 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 1 oz. baked chips (9 12 chips).........120 1 plum...36 1/2 cucumber, sliced...15 2 cups Pasta Primavera with shrimp or chicken...448 2 cups tossed greens with veggies...50 1 whole-wheat dinner roll....90 1/2 cup frozen yogurt....90 TOTAL 1806 1 oz. (handful) mixed nuts...164 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 1 oz. whole-wheat pretzels (10 15 small knots)...108 1 peach...45 1 plum...36 1/2 cup (about 10) sugar snap peas...40 Chicken Breast Sandwich on whole-wheat bun...255 1 Tbsp. sauce (i.e., light mayo, Light Miracle Whip, light honey mustard)....50 veggies for sandwich (lettuce, tomato, etc.)..10 2 cups tossed greens with veggies...50 1/2 cup baked beans...190 3 cups 94% fat-free microwave popcorn or plain popcorn...60 17 TOTAL 1815

WEEK 4 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 2 tsp. butter, jam or soft tub margarine...66 1 cup orange juice (calcium-fortified)...112 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 oz. (handful) mixed nuts...164 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 whole-wheat dinner roll....90 2 tsp. jam...40 1 tangerine...37 1 pear...98 6 oz. Balsamic-Glazed Steamed Fish...261 1 small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix)...200 1/2 cup steamed broccoli...20 1 cup melon (i.e., cantaloupe, watermelon, honeydew)...60 TOTAL 1798 6 oz. light yogurt...100 peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices)...350 1 cup grapes...114 10 15 baby carrots...45 1 Tbsp. low-fat dressing...25 1 banana...110 water...0 1 Marinated Chicken Breast...170 spinach salad: 2 cups spinach...13 1/4 cup mandarin oranges...23 1/8 cup slivered almonds...78 2 Tbsp. fat-free vinaigrette...30 1 whole-wheat dinner roll....90 3/4 cup frozen yogurt....135 1 cup berries...60 TOTAL 1825 18

WEEK 5 GROCERY LIST PANTRY Whole-wheat bread Kashi cereal or Special K Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Light sour cream Instant brown rice Mixed nuts Whole-wheat pita bread Cheese slices (low-fat) Ranch dip Frozen yogurt Whole-wheat pretzels m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY m Light yogurt containers m Eggs q Part-skim mozzarella cheese q Orange juice concentrate q Light sour cream GRAIN q Whole-wheat dinner rolls q Whole-wheat linguine q Instant brown rice PACKAGED GOODS q Slivered almonds q Powdered ranch dressing mix q Fat-free chicken broth q Canned, red kidney beans m Healthy Choice broth-based soup q Diced or crushed stewed tomatoes q Chili seasoning mix q Fat-free vinaigrette q Dry red wine (optional) q Drained capers (in the Asian section) q Black or green olives q Minced anchovies q Mandarin oranges FRUIT m Berries m Bananas m Apples m Grapefruit m Grapes m Pears m Plums m Oranges m Fresh fruit of choice 3 (6-oz.) 1/2 dozen 1/2 cup 8 fl. oz. 1/3 cup 8 each 16 oz. 3 cups cooked 1/2 cup 1 packet 3 cups 2 (15-oz.) cans 1 can 2 (14-oz.) cans 1 packet 1/2 cup 1/2 cup 1 Tbsp. 1 (2.25-oz.) can 1 Tbsp. 1 (15-oz.) can 1 1/2 cups 1 1/2 lbs. 4 cups VEGETABLES m Baby carrots m Cucumbers m Sugar snap peas (or 1 cup) m Celery m Tomatoes m Broccoli florets q Broccoli florets q Onions q Small potatoes for baking q Shallots q Baby spinach m Dark, leafy green salad mix q Dark, leafy green salad mix q Roma tomatoes OR canned diced tomatoes q Raw veggies of choice FROZEN FOODS q Bird s Eye Frozen Vegetable Stir-Fry m Lean Cuisine or Healthy Choice frozen entrée 425 calories MEAT m Tuna in spring water m Lean turkey deli meat q Deli sliced turkey, chicken, or ham q Extra-lean ground beef m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Precooked shrimp or boneless, skinless chicken breasts q Turkey tenderloin q Fish of choice 1 (1-lb.) bag 1 small bag 1 stalk 3 each 1/4 lb. 1/2 lb. 4 each 8 to 10 each 1 (10-oz.) bag 5 oz. 26 oz. 12 (about 2 lbs) OR 2 (28-oz.) cans 6 cups 1 (28-oz.) bag 1 (6-oz.) can 8 slices 1 lb. (or 3 cups) 1/2 lb. 2 1/2 lbs. 1 lb. 1 1/2 lbs. 4 (8-oz.) fillets 19

WEEK 5 1 cup Kashi cereal or Special K...120 1 cup berries...60 1 banana...110 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies...25 1 apple...80 1 oz. baked chips (9 12 chips).........120 1 oz. (handful) mixed nuts...164 2 1/2 cups Stir-fry with Chicken or Shrimp..386 3/4 cup brown rice...162 MEAL PLANS DAY 1 DAY 2 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1/2 grapefruit...37 6 oz. light yogurt...100 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 oz. (slice) cheese...106 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 4 celery sticks...4 1 cup raw broccoli...25 1 oz. whole-wheat pretzels (10 15 small knots)...108 10 15 baby carrots...45 1 Tbsp. low-fat dressing...25 TOTAL 1792 4 oz. Turkey Saltimbocca with Marsala Sauce...241 1 small baked potato (top with 1 1/2 Tbsp. light sour cream and sprinkle with powdered ranch dressing mix)...200 1/2 cup steamed broccoli...20 1 cup fresh fruit...100 1/2 cucumber, sliced...15 TOTAL 1807 20

WEEK 5 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 apple...80 Lean Cuisine or Healthy Choice frozen entrée 425 calories....425 1 1/2 cups grapes...171 1 plum...36 1 1/2 cups Chili (use extra-lean ground beef or lean ground turkey)....300 1 whole-wheat dinner roll or breadstick...90 1 cup raw veggies (i.e., carrots, celery, broccoli, cucumber, and cherry tomatoes) 40 3 Tbsp. low-fat dressing...75 6 oz. light yogurt...100 TOTAL 1799 1 cup Kashi cereal or Special K...120 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 cup (about 20) sugar snap peas...80 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 slice whole-wheat bread...100 2 tsp. jam...40 1 cup grapes...114 6 oz. Fish Fillet with Orange-Rosemary Sauce..297 spinach salad: 2 cups spinach...13 1/4 cup mandarin oranges...23 1/8 cup slivered almonds...78 2 Tbsp. fat-free vinaigrette...30 1 whole-wheat dinner roll....90 3 cups 94% fat-free microwave popcorn or plain popcorn...60 TOTAL 1805 21

WEEK 5 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 2 tsp. butter or soft tub margarine...66 2 tsp. jam...40 1 cup orange juice (calcium-fortified)...110 1 pear...98 1 1/2 cups broth-based soup....150 1 slice whole-wheat toast...100 1 oz. (slice) cheese...106 1 orange...60 2 cups tossed greens with veggies...50 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 cup grapes...114 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 10 15 baby carrots...45 1 Tbsp. ranch dip...33 1 oz. whole-wheat pretzels (10 15 small knots)...108 Chef Salad 4 cups mixed greens...50 3/4 cup diced turkey, chicken or lean ham (from deli)...160 1 hard-boiled egg, sliced...77 2 Tbsp. part-skim mozzarella cheese...35 vegetables of choice (tomato, cucumber, broccoli, peas, etc.)...25 1/4 cup low-fat dressing....100 1/2 cup frozen yogurt....90 1/2 cup berries...30 6 oz. light yogurt...100 Chicken Puttanesca (1 chicken breast with sauce)...234 1 cup whole-wheat pasta....174 2 cups tossed greens with veggies...50 3 cups 94% fat-free microwave popcorn or plain popcorn...60 TOTAL 1797 TOTAL 1815 22

WEEK 6 GROCERY LIST PANTRY Whole-wheat bread Kashi cereal or Special K Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Baked chips Whole-wheat pretzels Whole-wheat pita bread Ranch dip Mixed nuts Frozen yogurt Mustard m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY q Light sour cream 1/2 cup q Shredded, low-fat 1 cup cheddar cheese q Shredded, part-skim 1 cup mozzarella cheese q Non-fat ricotta cheese 1 (15-oz.) container m Eggs 1/2 dozen q Eggs 5 each m Light yogurt 3 (6-oz.) containers GRAIN m Whole-wheat dinner rolls q Whole-wheat dinner rolls 8 each q Whole-wheat tortillas 8 each q Brown rice 2 cups cooked q Lasagna noodles 1 PACKAGED GOODS q Betty Crocker Instant 1 (3.5-oz.) box Herb Mashed Potatoes q UNCLE BEN S Long Grain 1 (6.2-oz.) box and Wild Rice (Fast Cook) q Apricot jam 1/2 cup q Tomato juice (or Spicy V-8 ) 2 cups q Catsup 1/2 cup q Low-fat beef broth 1 (15-oz.) can q Spaghetti sauce 1 (28-oz.) jar q Black beans 1 (15-oz.) can VEGETABLES m Baby carrots q Carrots, large m Cucumbers m Sugar snap peas (or 1/2 cup) m Broccoli florets q Broccoli florets q Asparagus (fresh or frozen) q Bean sprouts q Bell peppers q Jalapeno peppers q Cilantro (fresh) q Green beans (frozen, fresh, or canned) q Green onions + 3 onions q Onions q Red onions q Shallots m Tomatoes q Tomatoes m Dark, leafy green salad mix q Dark, leafy green salad mix q Russet potatoes FROZEN FOODS 1 (1-lb.) bag 3 each 1 small bag 1/4 lb. 1 lb. 24 spears 1 handful 1/ 1/4 bunch 4 cups 1 bunch 3 each 1/4 each 3 each 3 each 7 each 5 oz. 13 oz. FRUIT q Lemons q Limes m Apples m Bananas m Berries m Grapes m Grapefruit m Melons m Nectarines m Oranges m Peaches m Pears m Plums m Tangerines q Fresh fruit of choice 23 3 each 1/2 cup 1 lb. 1/2 cup 2 cups q Frozen peas m Lean Cuisine or Healthy Choice frozen entrée 350 calories MEAT m Lean turkey deli meat m Tuna in spring water q Beef stew meat q Extra-lean ground beef q Boneless, lean ham (fully cooked) q Diced lean ham m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts q Whole salmon, cleaned 1 cup 8 slices 1 (6-oz.) can 1 lb. 1/2 lb. 1 1/2 lbs. 1/3 lb. (1 cup) 3 lbs. 2 to 3 lbs.

WEEK 6 MEAL PLANS DAY 1 DAY 2 1 cup Kashi cereal or Special K...120 1 banana...110 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1 tsp. butter or soft tub margarine...33 1/2 grapefruit...37 1 plum...36 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 Lean Cuisine or Healthy Choice frozen entrée 350 calories....350 2 cups tossed greens with veggies...50 10 15 baby carrots...45 2 Tbsp. ranch dip....65 1 1/2 cups Beef or Chicken Stew...330 2 cups tossed greens with veggies...50 1 whole-wheat dinner roll (or breadstick)...90 1/2 cup melon (i.e., cantaloupe, watermelon, honeydew)...30 1 oz. (handful) mixed nuts...164 TOTAL 1814 1 pear...98 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies...25 1 tangerine...37 1/2 cup raw broccoli...13 1 Tbsp. low-fat dressing...25 1 apple...80 6 oz. light yogurt...100 1 cup Tiny Spicy Chicken....322 1/2 cup Ham Fried Rice...169 1 cup steamed green beans....44 3/4 cup frozen yogurt....135 1/2 cup berries...30 TOTAL 1789 24

WEEK 6 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 cup Kashi cereal or Special K...120 1 banana...110 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 nectarine...67 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 1 oz. baked chips (9 12 chips).........120 10 15 baby carrots...45 1 peach...45 6 oz. light yogurt...100 1/2 cucumber, sliced...15 1 Tbsp. low-fat dressing...25 Lasagna (2 x 4 piece)...320 2 cups tossed greens with veggies...50 1 whole-wheat dinner roll....90 1 orange...60 TOTAL 1814 1/2 cup (about 10) sugar snap peas...40 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 1 oz. whole-wheat pretzels (10 15 small knots)...108 1 plum...36 1 cup grapes...114 2 Soft Chicken Tacos with Black Beans (with Salsa)...557 1/2 cup fresh fruit...50 3 cups 94% fat-free microwave popcorn or plain popcorn...60 TOTAL 1780 25

WEEK 6 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 1 Tbsp. jam...56 1 cup orange juice (calcium-fortified)...110 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 oz. (handful) mixed nuts...164 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 whole-wheat dinner roll....90 2 tsp. jam...40 1/2 cup grapes...57 1 orange...60 4 oz. Baked Lean Ham....233 1/2 cup Betty Crocker Instant Herb Mashed Potatoes...160 1 cup steamed broccoli...44 3/4 cup frozen yogurt....135 1 medium peach...45 TOTAL 1844 6 oz. light yogurt...100 peanut butter (1 Tbsp.) and jelly or jam (1 Tbsp.) sandwich on whole-wheat bread (2 slices)...350 1/2 cup grapes...57 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 10 15 baby carrots...45 2 Tbsp. ranch dip...65 1 banana...110 water...0 6 oz. Baked Salmon...273 2 Tbsp. Spicy Apricot Glaze....78 1/2 cup Uncle Ben s Long Grain and Wild Rice Fast Cook Recipe...100 6 steamed asparagus spears...22 1 apple...80 TOTAL 1816 26

WEEK 7 GROCERY LIST PANTRY Whole-wheat bread Kashi cereal or Special K Orange juice (calcium-fortified) Lowfat milk Lowfat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Instant brown rice Cheese slices (low-fat) Frozen yogurt Ranch dip Mixed nuts Mustard Whole-wheat pita bread Whole-wheat pretzels Baked chips m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings DAIRY m Light yogurt containers m Eggs m Lowfat cottage cheese container m Part-skim mozzarella string cheese GRAIN q Instant brown rice q Near East Couscous q Cracked wheat bulgar q Whole-wheat spaghetti q Whole-wheat sandwich buns q Whole-wheat breadsticks PACKAGED GOODS q Slivered almonds q Fat-free vinaigrette q Tomato paste q BBQ sauce (low sodium, if possible) q Spaghetti sauce m Healthy Choice broth-based soup q Au jus seasoning mix q Mandarin oranges FRUIT m Apples m Bananas m Berries m Grapes m Grapefruit m Kiwis m Nectarines m Oranges m Peaches m Pears m Tangerines q Fresh fruit of choice 27 VEGETABLES 4 (6-oz.) m Baby carrots m Sugar snap peas 1/2 dozen (or 1 1/2 cups) 1 (8-oz.) m Broccoli florets q Cilantro (fresh) m Celery (diced) q Celery (diced) m Cucumbers q Cucumbers q Green beans (fresh 2 cups cooked or frozen) 1 (5.8-oz.) box q Green bell peppers 1 cup q Red bell peppers 12 oz. q Button mushrooms 4 each q Parsley q Onions 4 each q Green onions q Green peas (fresh or frozen) 1/2 cup m Dark, leafy green 1/2 cup salad mix 1 (6-oz.) can q Dark, leafy green 1 (18-oz.) bottle salad mix q Baby spinach 1 (28-oz.) jar m Tomatoes 1 can q Tomatoes q Cherry tomatoes 1 packet q Corn 1 (15-oz.) can FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories 1 1/2 cups 1 lb. 11 cups MEAT m Tuna in spring water m Lean turkey deli meat q Lean, deli-sliced roast beef q Turkey breast q Boneless, skinless chicken breast OR precooked shrimp m Boneless, skinless chicken breast q Boneless, skinless chicken breast 1 (1-lb.) bag 1 small bag 1/4 lb. 1/4 cup 1 stalk 1/4 cup 1/ 4 cups 3 each 1 pint 1/2 cup 4 each 1/2 bunch 2 cups 5 oz. 13 oz. 10 oz. 4 each 1 pint 2 cups 1 (6-oz.) can 8 slices 3/4 lb. 1 1/2 lbs. 3/4 lb. 3 1/2 lbs.

WEEK 7 MEAL PLANS DAY 1 DAY 2 1 cup Kashi cereal or Special K...120 1 cup berries...60 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1/2 cup grapes...57 water...0 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1/2 grapefruit...37 1/2 oz. (small handful) mixed nuts....82 1 kiwi...40 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or light mayo; mustard...35 tomato, lettuce, other veggies...25 1 orange...60 1 oz. baked chips (9 12 chips).........120 1 apple...80 Barbecue Chicken (1 breast with sauce)..234 1/2 cup corn...65 spinach salad: 2 cups spinach....13 1/4 cup mandarin oranges...23 1/8 cup slivered almonds...78 2 Tbsp. fat-free vinaigrette...30 3/4 cup fruit....75 10 15 baby carrots...45 1 Tbsp. ranch dip....33 1 large wheat pita (6 1/2 )....170 4 slices lean turkey or other lean deli meat..40 1 oz. (slice) cheese...106 1 Tbsp. Light Miracle Whip...35 1/2 Tbsp. mustard...5 tomato, cucumber, lettuce, sprouts, other veggies...25 4 celery sticks...4 1 cup raw broccoli...25 1 tangerine...37 6 oz. light yogurt...100 5 oz. Tender Turkey Breast with Herbs....270 3/4 cup Near East Couscous...172 1/2 cup green peas...71 1/2 cup frozen yogurt....90 TOTAL 1835 TOTAL 1813 28

WEEK 7 MEAL PLANS DAY 3 DAY 4 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)....92 1 cup orange juice (calcium-fortified)...110 1 cup Kashi cereal or Special K...120 1 peach...45 1 slice whole-wheat toast...100 1 Tbsp. natural peanut butter...100 1 apple...80 Lean Cuisine or Healthy Choice frozen entrée 450 calories....450 1 cup grapes...114 10 15 baby carrots...45 French Dip Sandwich: 1 multi-grain sandwich bun...150 3 oz. lean roast beef....173 1/4 cup au jus...10 2 cups tossed greens with veggies...50 1 cup fruit...100 6 oz. light yogurt...100 TOTAL 1804 1 oz. whole-wheat pretzels (10 15 small knots)...108 1 grilled or baked chicken breast...140 4 cups tossed greens with veggies...100 1/4 cup low-fat dressing...100 1 slice whole-wheat bread...100 2 tsp. jam...40 6 oz. light yogurt...100 1 nectarine...67 1/2 cup (about 10) sugar snap peas...40 3/4 cup Chicken Paprika...236 1/2 cup brown rice...108 1 cup steamed green beans....44 2 cups 94% fat-free microwave popcorn or plain popcorn...40 TOTAL 1808 29

WEEK 7 MEAL PLANS DAY 5 DAY 6 2 slices whole-wheat toast....200 1 Tbsp. jam...56 1 cup orange juice (calcium-fortified)...110 1 cup oatmeal (prepared, not dry)...140 2 tsp. brown sugar...30 2 scrambled eggs (use 2 egg whites and 1 yolk)...92 1 cup orange juice (calcium-fortified)....110 1 cup (about 20) sugar snap peas...80 1 1/4 cups broth-based soup....125 1 slice whole-wheat toast...100 1 oz. (slice) cheese...106 1 orange...60 2 cups tossed greens with veggies...50 1 pear...98 DINNER Pasta with Marinara Sauce: 1 cup whole-wheat pasta...170 1/2 cup marinara...50 3 oz. seafood or chicken...140 2 cups tossed greens with veggies...50 1 whole-wheat breadstick...90 1/2 cup frozen yogurt....90 1/2 cup berries...30 TOTAL 1815 1 cup grapes...114 6 oz. light yogurt...100 2 slices whole-wheat bread............200 1/2 can tuna...110 1 Tbsp. Light Miracle Whip...35 10 15 baby carrots...45 1 Tbsp. low-fat dressing...25 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 1 banana...110 1 string cheese (part-skim mozzarella)....80 2 Chicken Kabobs with Vegetables....178 1/2 cup Tabbouleh Salad...115 1 cup mixed fresh fruit....100 1/2 cucumber, sliced...15 TOTAL 1813 30

WEEK 8 GROCERY LIST PANTRY DAIRY q Fat-free cream cheese q Shredded, low-fat cheddar cheese m Eggs q Eggs m Light yogurt containers m Low-fat cottage cheese container q Light sour cream GRAIN q Whole-wheat tortillas q Favorite pasta (preferably whole grain), try bow tie, fusilli, rotelli or any other q UNCLE BEN S Long Grain and Wild Rice (Fast Cook) q Instant brown rice PACKAGED GOODS q Peanuts, unsalted, dry roasted q Black beans q Garbanzo beans q Chow mein noodles q Fat-free chicken gravy q Chicken stock FRUIT Whole-wheat bread Kashi cereal or Special K Orange juice (calcium-fortified) Low-fat milk Low-fat salad dressing Brown sugar Natural peanut butter Soft tub margarine Light Miracle Whip Jam or preserves 94% fat-free popcorn Oatmeal Instant brown rice Whole-wheat pita bread Whole-wheat pretzels Baked chips Mixed nuts Mustard 2 oz. 2 cups 1/2 dozen 3 each 3 (6-oz.) 1 (8-oz.) 1/3 cup 8 each 3 oz. 1 (6.2-oz.) box 6 cups cooked 1 cup 2 (15-oz.) cans 1/2 (15-oz.) can 2 cups 1 cup 5 cups m Tangerines m Grapefruit q Fresh fruit of choice VEGETABLES m = These items are for your, LUNCH & SNACK menus and will allow for 1 serving q = These items are for your DINNER menus and will allow for 4 servings m Baby carrots m Cucumbers m Sugar snap peas (or 1 1/2 cups) m Dark, leafy green salad mix q Shredded lettuce m Broccoli florets q Broccoli florets q Cauliflower q Cilantro q Green onions q Green peppers q Red peppers q Yellow peppers q Mushrooms (optional) q Jalapeno peppers q Onions q Red onions q Small potatoes for baking q Squash (crookneck & zucchini) q Peas (frozen) m Tomatoes q Tomatoes 2 cups 1 (1-lb.) bag 1 small bag 5 oz. 2 cups 1/4 lb. 1 1/4 lbs. 1/4 cup 1 bunch 2 bunches 8 oz. 1/4 each 4 each 4 cups 8 oz. 3 each 5 each q Limes q Avocados m Apples m Bananas m Berries m Red or green grapes q Red or green grapes m Kiwis m Melons m Oranges q Oranges m Peaches m Pears m Plums 3 ripe 3 each 1/2 cup 1/2 lb. 1/3 cup each 1 cup FROZEN FOODS m Lean Cuisine or Healthy Choice frozen entrée 450 calories MEAT m Lean turkey deli meat m Tuna in spring water q Lean pork loin (boneless) q Skirt or sirloin steaks q Halibut m Boneless, skinless chicken breasts q Boneless, skinless chicken breasts 8 slices 1 (6-oz.) can 1 1/2 lbs. 1 1/2 lbs. 4 (8-oz.) fillets 3 1/2 lbs. 31

WEEK 8 MEAL PLANS DAY 1 DAY 2 1 1/2 cups Kashi cereal or Special K...180 1 banana...110 2 slices whole-wheat toast...200 1 Tbsp. jam...56 1 tsp. butter or soft tub margarine...33 1/2 grapefruit...37 1 apple...80 Lean Cuisine or Healthy Choice frozen entrée 450 calories....450 2 cups tossed greens with veggies...50 1 oz. (handful) mixed nuts...164 Hawaiian Haystacks: 1 cup brown rice...216 1/2 cup diced chicken breast...100 1/4 cup fat-free chicken gravy...15 1/4 cup chow mein noodles...60 peas, pineapple, celery, green onions, etc...40 1 tangerine...37 1/2 oz. whole-wheat pretzels (5 7 small knots)...54 TOTAL 1826 1 oz. (handful) mixed nuts...164 2 slices whole-wheat bread............200 4 slices lean turkey or other lean deli meat..40 1 Tbsp. Light Miracle Whip or mayo; mustard...35 tomato, lettuce, other veggies...25 1 pear...98 1 cup raw broccoli...25 6 oz. light yogurt...100 1 Steak Fajita with Salsa...312 1/2 Tbsp. Guacamole....32 1/2 cup Spicy Black Beans...112 1/2 cup mixed fruit...50 1 kiwi...40 1/2 cup low-fat cottage cheese...80 TOTAL 1799 32

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