| | Breakfast | Lunch | Dinner |
M
O
N |
Ultimate French Toast (1 of 4) |
Bacon (2 of 4) |
Strawberries (1 of 4) |
|
Turkey and Swiss Lettuce Wraps (1 of 4) |
Peppered Pita Chips (1 of 8) |
|
Grilled Feta Turkey Burgers (1 of 4) |
Broccoli Saute (1 of 4) |
Golden Fruit Salad (1 of 6) |
Italian Oven Fries (1 of 4) |
|
| Snacks: |
Exercise:
 Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1613(eaten) - 1986(burned) = -373 |
Calories
1613 / 1550 | Carbs
155 / 78g | Fat
74 / 78g | Unsat.: 31g (42%)
Sat.: 43g (58%) | Protein
81 / 136g | Sugars
48g | Fiber
13 / 30g | Sodium
3523 / 2269mg | Calcium
0 / 1000mg | Pts
38 |   |
|
T
U
E |
Scrambled Eggs (1 of 4) |
Apple (1 of 1) |
Bacon (1 of 4) |
|
Grilled Pineapple Ham and Cheese (1 of 2) |
Apple Salad with Yogurt Dressing (1 of 6) |
|
Baked Spaghetti (1 of 6) |
Chopped Salad (1 of 4) |
Steamed Green Beans (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1183(eaten) - 1986(burned) = -803 |
Calories
1183 / 1550 | Carbs
102 / 78g | Fat
53 / 78g | Unsat.: 21g (40%)
Sat.: 32g (60%) | Protein
73 / 136g | Sugars
64g | Fiber
21 / 30g | Sodium
2632 / 2269mg | Calcium
0 / 1000mg | Pts
27 | |
|
W
E
D |
Raspberry Cream of Wheat (1 of 2) |
Brown and Serve Turkey Breakfast Sausage (1 of 4) |
|
Open Face Toasted Tuna Sandwiches (1 of 4) |
Veggie Platter (1 of 4) |
|
One Pan Beef Stroganoff (1 of 6) |
Buttered Noodles (1 of 4) |
Steamed Green Beans (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1332(eaten) - 1986(burned) = -654 |
Calories
1332 / 1550 | Carbs
131 / 78g | Fat
51 / 78g | Unsat.: 25g (49%)
Sat.: 26g (51%) | Protein
84 / 136g | Sugars
51g | Fiber
13 / 30g | Sodium
1880 / 2269mg | Calcium
0 / 1000mg | Pts
30 | |
|
T
H
U |
Honey Apple Rollups (1 of 4) |
Bacon (1 of 4) |
1% Milk (1 of 1) |
|
Basic Cheese Quesadilla (1 of 1) |
Curry Chicken Rice Soup (1 of 4) |
|
Ham Steak with Pear Sauce (1 of 4) |
Creamy Macaroni and Cheese (1 of 4) |
Green Beans - Frozen (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1394(eaten) - 1986(burned) = -592 |
Calories
1394 / 1550 | Carbs
129 / 78g | Fat
63 / 78g | Unsat.: 24g (38%)
Sat.: 39g (62%) | Protein
77 / 136g | Sugars
42g | Fiber
12 / 30g | Sodium
3921 / 2269mg | Calcium
0 / 1000mg | Pts
32 | |
|
F
R
I |
Turkey Bacon Breakfast Burritos (1 of 4) |
Grapefruit (1 of 2) |
|
Toasted Tomato Swiss Sandwich (1 of 2) |
All Vegetable Soup (1 of 8) |
|
Tilapia with Lime Sauce (1 of 2) |
Carrot Rice Pilaf (1 of 4) |
Simple Sauteed Squash (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1305(eaten) - 1986(burned) = -681 |
Calories
1305 / 1550 | Carbs
117 / 78g | Fat
56 / 78g | Unsat.: 27g (48%)
Sat.: 29g (52%) | Protein
77 / 136g | Sugars
27g | Fiber
10 / 30g | Sodium
2459 / 2269mg | Calcium
0 / 1000mg | Pts
30 | |
|
S
A
T |
Bell Pepper Scramble (1 of 4) |
Toasted Bagel (1 of 1) |
|
Cracker Snackers and Ham (1 of 1) |
Dipping Veggies (1 of 4) |
Hummus (1 of 4) |
|
Baked Fish and Chips (1 of 4) |
Deli Coleslaw (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1522(eaten) - 1986(burned) = -464 |
Calories
1522 / 1550 | Carbs
163 / 78g | Fat
58 / 78g | Unsat.: 36g (62%)
Sat.: 22g (38%) | Protein
90 / 136g | Sugars
13g | Fiber
16 / 30g | Sodium
3151 / 2269mg | Calcium
0 / 1000mg | Pts
34 | |
|
S
U
N |
Orange Pancakes (1 of 6) |
Brown and Serve Turkey Breakfast Sausage (1 of 4) |
Mandarin Oranges - Canned (1 of 4) |
|
Deli Roast Beef Sandwich (1 of 4) |
Apple (1 of 1) |
Tossed Salad (1 of 4) |
|
Light Pastitsio (1 of 10) |
Herbed Corn and Edamame Succotash (1 of 6) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1501(eaten) - 1986(burned) = -485 |
Calories
1501 / 1550 | Carbs
165 / 78g | Fat
60 / 78g | Unsat.: 23g (38%)
Sat.: 37g (62%) | Protein
74 / 136g | Sugars
62g | Fiber
19 / 30g | Sodium
3643 / 2269mg | Calcium
0 / 1000mg | Pts
34 | |
|
