Day

Breakfast

fiber protein caloriesSatiety

1.5 cup blueberry1.70.5474.72 tbsp almonds.5 oz dry roasted almonds1.73.1855.66oz nonfat yogurt w/ art sweetener 088010.03.411.6212

7.1

2fruit saladPanera fruit cup11752.71 tbsp peanut butter 14915.51 slice multi-grain bread toastedsarah lee's multi grain bread251007.0410266

5.3

3egg sandwichWWSmart Ones egg sandwich2132107.11 med apple with skin3.70.4805.15.713.4290

6.6

41.5 cup skim milk1612912.41 cup bran flakes3/4 (serving) cup kellogs bran flakes (43.6938.2.5 cup slice strawberries1.70.6278.55.720.2249

10.4

5.25 cup granola cereal low fat1.52953.7.5 cup cube cantaloupe0.70.7275.2088010.02.210.7202

6.4

6breakfast burritoAmy's breakfast burrito592505.61 cup skim milk08869.31 small banana3.31.371124.28.318.37448

6.0

71 cup skim milk08869.3.5 cup strawberries sliced1.70.6278.51 med banana3.31.371124.21 cup shredded wheat cereal661707.11115.97395

6.8

1300 cal diet selected at random rather than from a Weight Watchers program plUSDA database for whole foodcombination food from calorieking.comfigured points with the ww points equation which is: calories per serving / 50 plu6oz nonfat yogurt w/ art sweetener(daSource data from www.weightwatchers.com June 1 - Dec 31, 2008

Lunch

fiber protein caloriesSatiety

minestrone soup, 2 cups8102407.510 whole wheat crackers10 wheatworths crackers221402.91 cup skim milk08869.31020466

6.4

Turkey and cheese wrapSubway Turkey Wrap plus cheese92224012.91 cup air popped popcorn1.31317.410.323271

12.3

Grilled chicken saladGrilled chicken salad 11.5 oz2122445.700300.01 cup skim mik08869.3220360

6.1

Turkey sandwich5172309.61oz whole wheat pretzels231034.9720333

8.1

42424711.30.20.5203.510 med baby carrots21358.66.225.5302

10.5

grilled cheeseGrilled cheese Dietfacts.com012.54053.11 small apple w/ skin2.50.28555.12.512.78460

3.3

veggie wrap1143604.21 oz tortilla chips baked221203.3136480

4.0

n.fat gm/12 minus fiber gram/5 = points1 tbsp fat free ranch dressing(Hidden Valley)Tuna pita (Peer trainer )1 tbsp italian dressing fat free(Kraft)

Dinner

fiber protein caloriesSatiety

0.62.43010.0014523819.330.20.5203.501 sweet potato, medium3.421184.5801.5295.175.251.4435

13.01

vegetable quicheWW spinach and cheese quiche2182747.30731307.691 cup romaine lettuce11825.001022412

7.77

pasta primaveraWW pasta primavera Smart Ones6122806.432 cup romaine lettuce221625.001 Tbsp fat free french dressing00350.00814331

6.65

01917510.861 cup broccoli chopped44.64419.553.652163.987.628.6435

8.32

2212449.43.5 cup brown rice1.82.51083.981 cup skim milk08869.301 cup sliced peeled cucumber 0.50.6147.864.332.1452

8.05

whole wheat spag w/ chicken & marinaraLean Cuisine chicken parm5213108.392 cup romaine lettuce221625.001 Tbsp fat free french dressing00160.00723342

8.77

3oz salmon01917510.861 cup zucchini11.2287.861 cup wild rice16.51664.52226.7369

7.78

mixed greens, 3 cups (looseleaf, 3 cups)oven baked halibut, 0.5 fillet (6 oz cooked)2 tbsp italian dressing fat free(Kraft)1 tbsp sour cream, fat free(Kraft)bean salad(WW mixed bean salad 3/4 c)3oz grilled salmon(DailyPlate.com)1 cup brown rice(Calorie King)vegetable & chicken stir fry(LeAnn Chin)