Meals from 03/06/14 - 03/13/14

Helga L's Meals

Your plan is based on a 2600 Calorie allowance.

Date

Breakfast
1 medium (7" to 7-7/8" long) Banana, raw

Lunch
1 barbecue sandwich Beef barbecue sandwich, on bun 1 cup, chopped Broccoli, raw 1 slice (1 oz) Cheese, Cheddar

Dinner
1 medium ear (6-3/4" to 7 -1/2" long) Corn, white, fresh, cooked (no salt or fat added) 4 tablespoon Milk, reduced fat (2%) 2 slice (1/8 of 12" pizza) Pizza, cheese, prepared from frozen, thick crust 2 biscuit (2" across) Biscuit, baking powder or buttermilk, from mix 1 breast Duck, cooked, skin eaten 1 medium (2-21/2 per pound) Pear, raw 1 cup Peas, green, canned, cooked, no fat added

Snacks
5 Slim Jim Beef jerky (Slim Jim, Big Jerk)

03/06/14

2 large egg(s) Omelet (milk added), plain, cooked with butter

1 medium carrot Carrot, raw

1 cup, whole Strawberries, raw

03/07/14

2 packet, prepared Oatmeal, instant, plain, cooked (no fat added) 1 container (8 oz) Yogurt, plain, fat free

1 cup Bean salad, yellow or green string beans 1 medium carrot Carrot, raw 2 cup Milk, reduced fat (2%) 2 cup Tuna noodle casserole, made with mushroom soup, with vegetables

1 piece (1/12 of tube cake) Cake, angel food, no icing cup, whole Strawberries, raw

03/08/14

2 cup 2% milk

1 medium (2-3/4" across) Apple, raw 1 thick slice Beef, brisket, cooked, lean only eaten 1 cup Rice, white, regular, cooked (no salt or fat added)

1 ounce(s) cooked Beef, stew meat, cooked, lean only eaten medium slice Bread, garlic 1 cup, cut stalks Broccoli, fresh, cooked (with salt, no fat added) 1 medium carrot Carrots, raw 4 medium Mushrooms, batter-dipped, fried in vegetable oil 1 cup Okra, fresh, cooked (no salt or fat added)

1 portion (10 nuts) Cashew nuts, honey-roasted 1 piece (1/12 of 9" cake) Cheesecake, chocolate 1 rectangle Cracker, snack (Ritz, Club, Sociables, Town House, Toasteds) 3 rectangle Cracker, snack (Ritz, Club, Sociables, Town House, Toasteds)

4 slice Apple, raw 2 regular slice Bread, white

2 large egg(s) Scrambled Egg (milk added), cooked with butter 1 container (8 oz) Yogurt, fruit, fat free

03/09/14

2 cup 2% milk

2 cup Asparagus, raw

1 small steak Beef, steak, grilled or broiled, lean and fat eaten

1 fried pie Pie, apple, fried pie

1 regular slice Bread, white 1 packet, prepared Oatmeal, instant, plain, cooked (no fat added) 1 medium (2-5/8" across) Orange, raw

1 cup Rice, white, regular, cooked (no salt or fat added) 1 cup Won ton (wonton) soup

1 medium (2-1/4" to 3" across) Potato, baked (no salt added), peel not eaten 1 cup Sour cream

2 plum (2-1/8" across) Plum, raw 1 container (8 oz) Yogurt, plain, fat free

1 bottle (16.9 fl oz or 500 ml) Water, bottled, unsweetened 2 cup Macaroni, (or rotini, ziti, shells, lasagna noodles, other pasta), cooked (no salt or fat added) 2 cup Salad, garden, lettuce, tomato, carrots, no dressing 1 container (8 oz) Yogurt, plain, whole milk 1 medium (2-3/4" across) Apple, raw 4 Giant Jerk Beef jerky (Slim Jim, Big Jerk)

03/10/14

1 medium (2-3/4" across) Apple, raw

4 medium slice Bacon, pork, cooked 1 cup Milk, low fat (1%)

2 medium slice Beef, brisket, cooked, lean and fat eaten 1 cup, cut stalks Broccoli, fresh, cooked (no salt or fat added) 2 large carrot (7-1/4" to 81/2" long) Carrots, raw

1 large egg(s) Omelet (milk added), with cheese & ham or bacon, cooked with nonstick spray

1 cup Milk, whole 2 cup Spaghetti, (or linguini, vermicelli), cooked (no salt or fat added) cup Spaghetti, (or linguini, vermicelli), cooked (no salt or fat added)

03/11/14

2 large egg(s) Eggs, boiled

1 medium (2-3/4" across) Apple, raw 1 small breast Chicken, breast, boneless, skinless, baked 1 cup Peas, green, raw

2 cup Green beans, fresh, cooked (no salt or fat added) 1 cup Milk, whole

1 container (6 oz) Yogurt, fruit, whole milk

1 cup Milk, reduced fat (2%)

3 medium (5" across) Pancakes, plain 1 cup, chunks Pineapple, raw

1 cup Spaghetti, (or linguini, vermicelli), cooked (no salt or fat added) 2 medium slice (3" x 2" x 1/4") Turkey, white meat, roasted, skin eaten

1 slice (1/8 of 12" pizza) Pizza, cheese, regular crust 1 single serving bag (1 oz) Pretzels, hard, salted

03/12/14

4 regular slice Bread, 100% whole wheat

wedge American and Swiss blend processed cheese 1 cup, cut stalks Broccoli, fresh, cooked (with salt and vegetable oil

McDonald's snack size salad Apple and grape salad with yogurt and walnuts cup, sliced Apple, raw

cup, cubes Avocados, raw

1 cup Great Grains, Raisin, Date, and Pecan Whole Grain Cereal

2 Wheat Thin Cracker, wheat (Wheatables, Wheat Thins)

1 kiwi Kiwi fruit, raw cup Milk, reduced fat (2%)

cup Carrot-apple salad, mayonnaise dressing cup Chicken or turkey casserole, with rice and soy-based sauce (Chicken Helper Chicken Teriyaki) 2 cup Chocolate pudding, sugar free dry mix, with reduced fat (2%) milk 1 medium (2-3/4" across) Apple, raw 1 cup Chicken or turkey casserole, with noodles and tomato-based sauce 1 cup (8 fl oz) Fruit juice drink, reduced sugar, with thiamin and vitamin C (Sunny Delight reduced sugar) cup Pepper, green, cooked (no salt or fat added) 1 small (1-3/4" to 2-1/4" across) Potato, boiled, no fat added

soda (10 fl oz) Ice cream soda, chocolate 1 cup Shrimp and vegetable stir fry, in soybased sauce, with carrots, broccoli, snow peas, and water chestnuts

1 container (8 oz) Yogurt, fruit, whole milk

cup Tomato, sun dried

03/13/14

1 medium slice Bread, French or Vienna cup, seedless Grapes, raw

1 cup Baked beans, low sodium 1 cup Barbeque (bbq) sauce

1 cup, slices Carrot, raw 1 medium (2" across) Cookies, chocolate chip (Chips Ahoy, Pepperidge Farms, Little Debbie, Subway) 1 school milk carton (1/2 pint) Milk, chocolate flavored, whole

1 small egg(s) Omelet (milk added), Spanish (onions, peppers, tomatoes, and mushrooms), cooked with vegetable oil

1 cup Milk, whole, lactose-free

1 slice (1/8 of 12" pizza) Pizza, with meat and vegetables, thick crust 1 cup Rice, brown, regular, cooked (no salt or fat added)