| | Breakfast | Lunch | Dinner |
M
O
N |
Sunday Morning Pancakes (1 of 4) |
Brown and Serve Turkey Breakfast Sausage (1 of 4) |
|
Turkey and Swiss Lettuce Wraps (1 of 4) |
Peppered Pita Chips (1 of 8) |
|
Meaty Ziti Casserole (1 of 6) |
Braised Carrots (1 of 4) |
Roasted Green Beans (1 of 4) |
|
| Snacks: |
Exercise:
 Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1121(eaten) - 1986(burned) = -865 |
Calories
1121 / 1550 | Carbs
106 / 78g | Fat
47 / 78g | Unsat.: 19g (40%)
Sat.: 28g (60%) | Protein
68 / 136g | Sugars
24g | Fiber
15 / 30g | Sodium
3530 / 2269mg | Calcium
0 / 1000mg | Pts
26 |  |
|
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) |
|
Creamy Chicken and Stuffing Bake (1 of 4) |
Braised Carrots (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1316(eaten) - 1986(burned) = -670 |
Calories
1316 / 1550 | Carbs
121 / 78g | Fat
51 / 78g | Unsat.: 24g (47%)
Sat.: 27g (53%) | Protein
93 / 136g | Sugars
55g | Fiber
18 / 30g | Sodium
3319 / 2269mg | Calcium
0 / 1000mg | Pts
30 |  |
|
W
E
D |
Raspberry Cream of Wheat (1 of 2) |
Brown and Serve Turkey Breakfast Sausage (1 of 4) |
|
Basic Cheese Quesadilla (1 of 1) |
Curry Chicken Rice Soup (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: 1711(eaten) - 1986(burned) = -275 |
Calories
1711 / 1550 | Carbs
167 / 78g | Fat
74 / 78g | Unsat.: 35g (47%)
Sat.: 39g (53%) | Protein
93 / 136g | Sugars
45g | Fiber
15 / 30g | Sodium
2488 / 2269mg | Calcium
0 / 1000mg | Pts
40 | |
|
T
H
U |
Honey Apple Rollups (1 of 4) |
Bacon (1 of 4) |
1% Milk (1 of 1) |
|
Tuna Salad Sandwich (1 of 4) |
Orange (1 of 1) |
Potato Chips - Reduced Fat (1 of 4) |
|
Stir Fried Sesame Pork (1 of 4) |
Plain Rice (1 of 4) |
Stir Fried Zucchini with Hoisin Sauce (1 of 4) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1388(eaten) - 1986(burned) = -598 |
Calories
1388 / 1550 | Carbs
145 / 78g | Fat
53 / 78g | Unsat.: 37g (70%)
Sat.: 16g (30%) | Protein
77 / 136g | Sugars
62g | Fiber
16 / 30g | Sodium
2907 / 2269mg | Calcium
0 / 1000mg | Pts
31 | |
|
F
R
I |
Tomato Cheddar Eggs (1 of 3) |
Applesauce with Raspberries (1 of 4) |
Turkey bacon (1 of 4) |
|
Open Face Toasted Tuna Sandwiches (1 of 4) |
Veggie Platter (1 of 4) |
|
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: 1325(eaten) - 1986(burned) = -661 |
Calories
1325 / 1550 | Carbs
126 / 78g | Fat
55 / 78g | Unsat.: 25g (45%)
Sat.: 30g (55%) | Protein
75 / 136g | Sugars
20g | Fiber
13 / 30g | Sodium
2340 / 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) |
|
Old Fashioned Meatloaf (1 of 12) |
Bagged Salad (1 of 4) |
Potato Cheese Casserole (1 of 6) |
|
| Snacks: |
Exercise:
Walking -- 3.0 mph (30 min. 135 cals)
Total Burned: 1851(sedentary) + 135(exercise) = 1986 Total Cals: 1463(eaten) - 1986(burned) = -523 |
Calories
1463 / 1550 | Carbs
138 / 78g | Fat
63 / 78g | Unsat.: 21g (33%)
Sat.: 42g (67%) | Protein
84 / 136g | Sugars
54g | Fiber
14 / 30g | Sodium
3934 / 2269mg | Calcium
0 / 1000mg | Pts
34 | |
|
