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Melt the Fat

Melt the Fat

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Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.TrainerLynn.

com





A Step-by-Step Guide:
How to Melt the Fat



A Life Changing Step-by-Step Program That Shows You
How to Exercise, Eat, & Succeed With Your Life Goals!




By Lynn VanDyke
Master Trainer and Fitness Nutritionist
http://www.TrainerLynn.com






Copyright 2005 by Lynn VanDyke
All Rights Reserved.






"I have lost body fat, increased energy levels, increased strength and my moods
have leveled out! Lynn, your program has helped me both mentally and physically.
You are very helpful and knowledgeable. You seem to have an excellent
understanding of the body and how to help someone achieve their goals. I love doing
the weights! This has actually been my first experience with them."
~Lynda F. - October 2004
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Welcome to How to Melt the Fat.

My name is Lynn VanDyke and I am the proud owner of www.strength-training-
woman.com. This is your program. It is meant to provide you with a step by step
outline to better your life by increasing your health and decreasing your body fat.
Use all the tools provided for optimal results. Also read through all the bonuses you
may have received when ordering this program. They are so very valuable to
helping you succeed.


There are a few things we should go over before diving into your program! ☺ ☺☺ ☺

1) This program is in no way meant to treat, cure, or diagnose any illness,
disease and/or injury.
2) Check with your doctor before beginning any exercise and/or nutrition
program.
3) Use common sense when performing exercises. Ask for help when you need
it.
4) This program is protected under copyright law. Everything inside of this
program is owned by strength-training-woman.com and/or LynnVanDyke.
5) There may be grammatical errors and/or misspellings. I have done my best
to fix these errors, but please be kind and understand I was not an English
major ☺ ☺☺ ☺
6) To visit a link, double click the link or copy and paste it into an Internet
browser window.
7) Each link refers to my site or an approved site. I promise to send you to
reputable sources that I trust.
8) Please review the Legal Disclaimer on the next page.











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Legal Disclaimer

Below are the legal notice, disclaimer, and terms of service for using
strength-training-woman.com and all its publications, programs and content.

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Neither strength-training-woman.com nor any of its authors, trainers, affiliates, or
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program and/or newsletters assume any liability for the information contained
herein. The information contained herein reflects only the opinion of the authors,
trainers, affiliates, or associates and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed health care practitioner.
Consult with your doctor before you begin any fitness, nutrition, yoga, or other
change in lifestyle. This information is in no way meant to treat, cure or prevent any
disease or illness from happening. Strength-training-woman.com cannot guarantee
that this site or all its publications and programs will always be available, error-
free, uninterrupted, timely or secure.


Terms of Service-

The contents of this website and its newsletter, emails, articles, forum postings,
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changes to the content or links will be considered a violation of copyright laws
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violators will be prosecuted. There is no guarantee of results from strength-training-
woman.com and/or any of its affiliates, publications, content, and contributors.

Additional Legal Disclaimers, Notices and Terms of Service

These terms and conditions may change at any time. It is your responsibility to
check for updates regularly. This site and all of its content, programs and
publications are to be used solely at your own risk. You understand that strength-
training-woman.com expresses no guarantees or warranties about any of its
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By accessing the website and/or its publications and programs, you agree to the legal
notice, disclaimer, and terms of service stated above. If you do not agree with any
part of it- discontinue use of the site, its publications, programs and any other
information related to strength-training-woman.com immediately.



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RELEASE

This release is entered into between you, the reader and/or participator of this
program, and Strength Training Woman. The purpose of this program is to provide
you with general fitness, exercise and nutrition suggestions.

You, the reader and or/participator of this program, hereby acknowledges and
agrees to the following:

1. Acknowledges that Strength Training Woman and the author are not physicians
and are not trained in any way to provide medical diagnosis, medical treatment,
psychotherapy, or any other type of medical advice.

2. Acknowledges that fitness and nutrition are another tool for teaching individuals
about themselves, but that Strength Training Woman, nor the author, does not
guarantee neither good nor bad will occur nor guarantees the any of the program
will produce good nor bad results.

3. Acknowledges that suggested fitness, exercise, and nutrition programs are
suggestions and opinions of the author. It is no way meant to replace medical advice
or common sense. You further understand that by swimming, cycling (on and off
road), in-line skating, triathlon, x-c skiing, weight training, aerobic classes, martial
arts, kick boxing, kung-fu, and any other related sports, cardio or fitness activities
are an extreme test of one's mental and physical limits and carry with it potential
for damage or loss of property, serious injury and death.

4. That the reader and/or participator assumes all risks of participating in these
types of events/activities, that they are fit, and they have a regular medical physician
they can contact regarding any medical problems that they might develop. The
reader and/or participator expressly waive, release, discharge and agree not to sue
from any liability of death, disability, personal injury, or action of any kind for the
reader and/or participator participating in said sporting events and/or fitness
training and/or activities and/or suggestions for said sporting/fitness/nutrition
activities.

5. The reader and/or participator agree that this is the full agreement between the
parties, that Strength Training Woman, nor the author, nor anyone else has not
verbally contradicted any of the terms of this release and that the undersigned has
entered into this agreement free and voluntarily without force or coercion.


__________________________________ ______________________________
Signature Date



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Welcome

You are going to have a better body and a better life. I will provide the step-by-step
instructions that you need to permanently alter your life for the better. After this
program, you will have a rock solid plan of action for fitness, nutrition, and a
healthy life.

Do your best to stick with the program. There will be days that you feel like giving
up and there will be days when you feel on top of the world. Say these things to
yourself each day:

I will enjoy a better body.
I will sleep better at night.
I will have more energy.
I will be more focused.
I will feel better.
I will look better.
I will experience a positive mood change.
I will receive compliments.
Co-workers, family and friends will wonder what it is I have been doing.
I will shine.
I will be successful.
I will complete this life changing program.

The following script is courtesy of Zig Ziglar (world famous success coach). Say it
each night as you stand in front of a mirror. Really say it. I think you will be
amazed at its sheer brilliance.

=========================SCRIPT===============================

I am an honest, intelligent, organized, responsible, committed, teachable person who
is loyal. I am an optimistic, punctual, enthusiastic, goal-setting, smart working self-
starter who is a disciplined, focused, dependable, persistent positive thinker with
great self-control, and am an energetic and diligent team player and hard worker
who appreciates the opportunity offered to me. I am thrifty with my resources and
apply common sense to my daily tasks. I take honest pride in my competence,
appearance and manners, and am motivated to be and do my best so that my
healthy self-image will remain on solid ground. These are the qualities which enable
me to manage myself.

I am a compassionate, respectful encourager who is a considerate, generous, gentle,
patient, caring, sensitive, personable, attentive, fun-loving person. I am a
supportive, giving and forgiving, clean, kind, unselfish, affectionate, loving, family-
oriented human being and I am a sincere and open-minded good listener and a
good-finder who is trustworthy. These are the qualities which enable me to build
good relationships with my associates, neighbors, mate and family.
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I am a person of integrity, with the faith and wisdom to know what I should do and
the courage and convictions to follow through. I have the vision to manage myself
and to lead others. I am authoritative, confident, and humbly grateful for the
opportunity life offers me. I am fair, flexible, resourceful, creative, knowledgeable,
decisive and an extra-miler with a servant’s attitude who communicates well with
others. I am a consistent, pragmatic teacher with character and a finely-tuned sense
of humor. I am an honorable person and am balanced in my personal, family and
business life, and have a passion for being, doing and learning more today so I can
be, do and have more tomorrow.

These are the qualities of the winner I was born to be and I am fully committed to
developing these marvelous qualities with which I have been entrusted. Tonight I’m
going to sleep wonderfully well. I will dream powerful, positive dreams. I will
awaken energized and refreshed; tomorrow’s going to be magnificent and my future
is unlimited. Recognizing, claiming and developing these qualities which I already
have gives me a legitimate chance to be happier, healthier, more prosperous, more
secure, have more friends, greater peace of mind, better family relationships and
legitimate hope that the future will be even better.

==========================END SCRIPT=========================


My Personal Commitment- Fill This In ☺ ☺☺ ☺

I, ________________________________, am serious about setting and reaching my
goals in my life, so on this ____________day of __________________, 20_______,
I promise myself that I will take the first step toward setting those goals.

I am willing to exchange non-productive habits in the pursuit of happiness and
health.

I am willing to re-learn my physical and emotional appetites to reach the long-range
goals of happiness and accomplishment. I recognize that to reach my goals I must
grow personally and have the right mental attitude.

I realize that only I can create a new life for myself. I know that I am strong enough
and determined enough to ask for help when I need it. I will complete this program
because it’s finally time to change my life.

__________________________ _____________________________________
Date Signature




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This program is broken down into several segments. It starts with goals, fitness,
nutrition, strategies for success and then the additional gifts. To begin, I highly
recommend giving this program a quick read through. Just browse through it. Get
a feel for the information. Then come back here and really devour it. Do all the
activities and worksheets. Really make this your personal program. Make it
interactive. Give it your all.

Print this program out! Put it in a three ring binder and make it your personal
program to success journal ☺ ☺☺ ☺


Before we begin Segment 1, do me a big favor. Take a deep breathe and know that
this program is about achieving awesome results with safe, effective and natural
processes. It will work with your goals, your motivations, your personality, your
likes, your dislikes, and your preferences. It truly is a complete system to guide you
in the direction of your life goals.

If at any time you feel confused or just don’t get what I am talking about continue
reading. For example, we will talk about cardio, then strength training, then rest,
and then cooling down. Each of those topics are designed to get you to think about
your likes and dislikes. Each topic has questions for you to answer honestly.

It is not until the very end of the segments that I pull everything together.

At that point in time, everything you just learned will make sense. I will pull it
together for you. That’s my job. Your job is to do the activities and stick with this
program. Sound fair? ☺ ☺☺ ☺

One last thing- at the very end of this ebook, I included LOADS of additional forms,
exercises, menus, grocery lists and tools for you to use. I put what I thought were
the best, most comprehensive forms in the actual program segments. However I
realize that different people need different things. So I included several variations
of each form at the end of the program. It’s all yours and it’s all included. Use
what works best for you and your particular circumstances.

Smile!
Take a Deep Breathe!
Get Excited!
☺ ☺☺ ☺





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SEGMENT 1-
Checking with the Doc, Taking Base Measurements,
Identifying your Goals and Motivations

When beginning a new fitness routine, nutrition program or any other change in
your lifestyle consult a physician. Take the form below to your doctor and seek
his/her okay to continue on. This will open up a great dialogue between the two of
you. Ask all of your questions and be sure you are satisfied with your doctor’s
answers.


Medical Clearance and Physician’s Consent Form


Dear Dr. _____________,

I intend to participate in a fitness and nutrition program. The exercise program
will include, but not be limited to, resistance training, cardiovascular training,
stretching, and eating well balanced meals throughout the day. The exercise
sessions will last approximately 30 minutes to one hour, and will vary in intensity
level.

Are there any restrictions that you feel I should know about before starting on my
fitness and nutrition program? In other words, what would you advise me not to do
based on my current health and fitness levels?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________



Thank you,

________________________ Date:_________________________
(Sign name here)

________________________ Phone number: _________________
(Print name here)



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PROGRESS CHART



To calculate your waist, hip, arm and chest measurements simply use an old
fashioned measuring tape. Measure your waist at the smallest area, measure your
hips at the widest part, measure your arms half way between your elbow and
shoulder and measure your chest by placing the tape fully around the back and
chest.

To measure your body fat %, use calipers or a hand-held device. Doing a quick
search at Amazon.com for “body fat analyzer” will give you great results. I like
Omron products.

================== MORE INFO ON BODY FAT %===================

As a trainer, I can tell you right now that your body fat percentage is the key
number. Your weight should be disregarded for the most part. When we want to
lose weight, we should really say, "I want to lose some body fat."

For example, most athletes weigh more than you could possibly imagine. They weigh
more because they are loaded with muscle. All that muscle weighs a lot, but their
body fat is very low.

Here it is in numerical form: a female basketball player is 5'6". She weighs 140
pounds. Her body fat percentage is 18%.
Today’s Date & Time: Two Most Popular 1RM Testing Sites-
Height: Chest:
Weight: Quads:
Waist:
Hips:
Arm:
Chest: 55% of Target Heart Rate:
Body Fat %: 65% of Target Heart Rate:
Resting Heart Rate: 80% of Target Heart Rate:
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What that means- This basketball player probably looks 'skinny' as all heck, but in
reality she weighs the same as someone who could be considered over weight. How
so?

Let's take another numerical look- a stay at home mom is 5'6" as well. She weighs
140 pounds. Her body fat percentage is 27%.

What that means- This stay at home mom is the exact same height and weight as the
basketball player, BUT her body fat percentage is 9 points higher. That means that
although their weights are the same, the stay at home mom is dragging around tons
more fat.

The more fat we have, the lower our metabolism, the higher the chances are for obesity
and all its related dangers, the harder it becomes to do daily activities, and the more
frustrated we get.

PS- if you refuse to buy calipers or a hand-held device, then you are missing out big
time. However, most local gyms will test your body fat for you. Usually they do it
free of charge. Just ask ☺ ☺☺ ☺

============== END ADDITIONAL BODY FAT INFO===============

To measure your Resting Heart Rate (RHR), take a count of your pulse for 20
seconds in the morning right after waking up. Multiply that number by 3 to get a
‘per minute’ figure.

For example, I wake up and set my stop watch for 20 seconds. I count a total 18
beats in that time. I multiply 18 by 3 and get 54 beats per minute. That is your
resting heart rate.

The formula: RHR (resting heart rate) per minute = Heart Beats per 20 seconds (X) 3

Next we want to calculate your Target Heart Rate (THR) (not your resting heart
rate). Follow the link below. It will take you to a target heart rate calculator. You
will want to find 55%, 65% and 80% of your target heart rate. You can choose this
in the drop down menu on this page: http://strength-training-woman.com/thr.html

Learn how to measure your 1RM by visiting:
http://www.strength-training-woman.com/1RM.html


====================== MOVING FORWARD ===================

Once you have the doctor’s permission to workout and you have taken your
measurements, you can start to formulate the purpose of your program. Complete
the following activities. Try to be as honest and real as possible. This program will
deliver results if you put in the effort. Give it your best shot ☺ ☺☺ ☺
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Fitness Goals Assessment



TODAY’S DATE: ______________




What I want to accomplish in my fitness and nutrition program:









Why I want to accomplish these goals:
These goals are very important to me because. . .





3. I’ll do just about anything except this:
I am willing to do anything within reason to reach these goals, other than:
(Please be as specific as possible)







4. When I reach these goals, this is what I will get and this is how I will feel:






5. This is my past record of attaining my fitness and health goals:


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My Fitness Lifestyle Questionnaire:


Exercise History:
Yes ___ No___ I currently engage in an exercise program.
If yes, how many sessions per week? _________
How long on average are the sessions? ________
What is the level of intensity (1 being easy-10 being intense)? __________
Physical activities I currently engage in are:
(Briefly describe these activities)




My activity level at work is:
(Check any of the following that apply)
____ Largely inactive (desk job, driver)
____ Lightly active (teacher, homemaker)
____ Heavily active (construction, ski instructor)
____ Other (explain): ___________________________________

My previous background with sports and physical activities is:
(explain)


This is the main reason I’m participating in an exercise program:
(explain)



I have checked the list below of what is most important for me to achieve with my
exercise program:

___ Feel healthier
___ Reduce body fat
___ Increase energy level
___ Improve strength
___ Improve muscle size
___ Improve muscle tone
___ Improve aerobic capacity
___ Improve flexibility
___ Improve ability at a specific sport
___ Improve ability to cope with stress
___ Improve social life
___ Improve overall quality of life
___ Other (please explain)
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The types of exercise that most interest me include:




I have the most energy in the ____ morning ____ afternoon ____evening
I eat very healthy. Yes____ No_____
I could use some help with my eating program. Yes____ No____
Additional comments concerning my exercise program:





I’m really proud of you for filling out these questions as we proceed. You will begin
to understand how all these questions have a profound affect on your program. Ask
any successful person what their goals are and they will be able to give them to you
on the spot. But having goals floating around in our brains will NOT help us.

We are writing them down and beginning a lifestyle change. Let’s take this a bit
further and assign some timelines. These goals should be related to fitness and
nutrition.


















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Goals, Values, Beliefs, Fears & Support System Work Sheet

Today’s Date: ___/___/___

Health Goals-(ex. Start program on Monday)
Immediate
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Intermediate (3-6 months) (ex. Lose 10 pounds of fat by March)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Long Term (1-5 years) (ex. Keep eating healthy, keep the weight off)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

My Values:
________________________________________________________________________
________________________________________________________________________

My Beliefs:
________________________________________________________________________
________________________________________________________________________

My Fears:
________________________________________________________________________
________________________________________________________________________

My Support System:
________________________________________________________________________
________________________________________________________________________









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The Measure of Motivation for Physical Activity

The following is a list of reasons why people engage in physical activities, sports and
exercise. Rate each reason (using the scale given) on the basis of how true the
response is for you. The following page will offer some insight for you.




Not at all true for me Very true for me


___ 1. I want to be physically fit.
___ 2. It’s fun.
___ 3. I like engaging in activities that physically challenge me.
___ 4. I want to acquire new skills.
___ 5. I want to lose or maintain weight so that I’ll look better.
___ 6. I want to be with my friends.
___ 7. I like to do this activity.
___ 8. I want to improve my existing skills.
___ 9. I like the challenge.
___ 10. I want to define my muscles so that I’ll look better.
___ 11. It makes me happy.
___ 12. I want to keep up my current skill level.
___ 13. I want to have more energy.
___ 14. I like activities that are physically challenging.
___ 15. I like to be with others who are interested in this activity.
___ 16. I want to improve my cardiovascular fitness.
___ 17. I want to improve my appearance.
___ 18. I think it’s interesting.
___ 19. I want to maintain my physical strength to live a healthy life.
___ 20. I want to be attractive to others.
___ 21. I want to meet new people.
___ 22. I really enjoy this activity.
___ 23. I want to maintain my physical health and well-being.
___ 24. I want to improve my body shape.
___ 25. I want to get better at my activity.
___ 26. I find this activity stimulating.
___ 27. I will feel physically unattractive if I don’t.
___ 28. My friends want me to.
___ 29. I like the excitement of participation.
___ 30. I enjoy spending time with others doing this activity.




1 2 3 4 5 6 7
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Subscales:

Interest/Enjoyment: Add Items 2, 7, 11, 18, 22, 26, 29 ÷ 7 = _____
Competence: Add Items 3, 4, 8, 9, 12, 14, 25 ÷ 7 = _____
Appearance: Add Items 5, 10, 17, 20, 24, 27 ÷ 6 = _____
Fitness: Add Items 1, 13, 16, 19, 23 ÷ 5 = _____
Social: Add Items 6, 15, 21, 28, 30 ÷ 5 = _____


The Measure of Motivation for Physical Activity

How to Calculate Your Score:

Add up the scores for each area of motivation and then divide that sum by the
number of questions in that category. For example, for the Competence Motivator,
add up the scores for questions 3, 4, 8, 9, 12, 14 and 25, then divide that sum by 7,
the number of questions in that particular category.

The highest score possible for any category is 7 (e.g., if you scored your motivation
as 7 for each Competence question, the sum would be 49, which you would then
divide by 7 for a maximum total score of 7.)

What the Category Scores Reflect:

Use the total score for each category to identify which areas of motivation need to be
strengthened, as follows:

Total Score of 6-7:
Strong area of motivation

Total score of 4-5:
Moderate area of motivation

Total score of 1-3:
Low area of motivation

If you scored below 5 in any given category, target that area of motivation by using
specific motivation techniques targeted towards that area.

NOTE: You want to emphasize fitness and competence (Look at how many more
sit-ups I am now able to do.) instead of appearance (My stomach is still too flabby.)


Source: March 2003 Idea Health & Fitness Source, Frederick, CM & Ryan RM 1993. Differences in motivation for sport
and exercise and their relations with participation and mental health. Journal of Sport Behavior, 16, 124-46.


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Additional Motivations: (ex. To live longer for my grandkids, to be able to walk the
steps without losing my breathe)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________




SEGMENT 2-
Your Fitness Program

Take it from an expert in the fitness and nutrition fields, this journey can be as easy
or as difficult as you make it. You should have a clear picture of your fitness goals
by now. You should also know why you want to achieve those goals. Next I am
going to ask you to take a trip to an imaginary world.

***imagine music that whisks you away to an imaginary land***

In this imaginary land, you are going to take an honest and sincere look at your
body. No one is going to judge you. You are not even going to judge yourself! Just
take an honest look at your body and see what sort of thoughts come to you.

We must know where we are starting from before we can hope to reach our goals.
So where are you starting from?

Are you in love with your thighs?
Are you upset about your stomach?
Are you hoping to add muscle?
Are you hoping to decrease fat?
Are you looking to have a healthier glow?
Are you hoping to decrease cellulite in your derriere?

Get specific with your imagery. Actually visualize your body and notice your
thoughts.

Next, imagine what your body will look like once you reach the goals you have
outlined in Segment 1.


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Will you feel better?
Will you feel more confident?
Will you try new things because you do not feel so ashamed?
Will you feel happier?
Will you smile more?
Will this make a positive change in your life?

Just as we did in Segment 1, I am going to provide you with a few questions about
your fitness. It’s up to you to do this. No one is going to do it for you. As I
mentioned before, taking the time to answer these questions will benefit you in the
long run. You will also begin to notice why I am asking you so many doggone
questions…

The more you think about your health and fitness, the more likely you are to realize
you need to act NOW. Sometimes our minds have a way of tricking us. We begin to
believe that achy joints or weight gain are a normal process of aging. WRONG! It
is not normal. In fact, it is quite possible to age gracefully. The secret is to eat well,
exercise regularly, rest properly, stay hydrated, and smile ☺ ☺☺ ☺


Part A: Cardio

Many of us believe that to lose body fat, we simply need to increase our cardio
sessions. More than likely the thought of running for an hour sounds as fun as
sleeping nude in Alaska. It does not sound appealing. In fact it sounds downright
harsh.

The reality of your cardio program boils down to these basic ideas:

You must participate in cardio activities that you enjoy
You must have varying intensity sessions
You must have varying session lengths

KISS- Keep It Simple Silly!

Let’s take each of the four points and explore it a bit further.



Point 1: You must participate in cardio activities that you enjoy

Well this is pretty self-explanatory. In order to reap the benefits of cardio we must
participate in cardio. Makes sense, right? But have you ever really thought of all
the possible ways we can get cardio into our life? Here are a few suggestions for you
to think about. Feel free to circle the ones that you enjoy or would like to try. Also
add your own!
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Your Ideas:

When we engage in these or other cardio activities, our heart pumps more blood
and oxygen throughout our body. Cardio is an excellent way to work your most
important muscle- your heart! We often forget that our heart is a muscle that needs
to be conditioned and strengthened, especially as we grow older.


Cardio benefits include a stronger heart, lowered blood pressure, increased HDLs
(good cholesterol), stronger bones, improved sleep, decreased body fat, increased
ability to work with less fatigue, increased cardiac output, improved cholesterol
ratio, decreased stress and depression, improved immune function, improved
glucose tolerance and insulin sensitivity, improved quality of life, decreased resting
heart rate, increased caloric expenditure, increased metabolism, increased
endurance, stamina and energy and increased ability to metabolize fat… and on and
on.


Aerobics Jumping Rope Motocross
Basketball Game Playing Kickball Racquetball
Shooting a Basketball Playing Tag Soccer
Bicycling Elliptical Stair Master
Mountain Biking Treadmill Swimming
Stationary Bicycling
Interval
Training
Tennis
(doubles/singles)
Bowling Spinning Rowing
Boxing Bag Workout Gymnastics Running
Sparring in the Ring-
Boxing Rock Climbing Stepper Routine
Calisthenics Handball Rugby
Downhill Skiing Field hockey Running in place
Skiing Machine Ice Hockey High Knee Lifts
Water Skiing
Cross Country
Skiing Jumping Jacks
Trail Running Jogging Ashtanga Yoga
Dancing in the Living
Room
Judo/Tae Kwan
Do Roller Skating
Ballet/Jazz/Tap/Modern Lacrosse Ice Skating
Ballroom Dancing Cardio Classes Tai Chi
Flag Football Making Love Kayaking
Having a Catch Cleaning House Beach Volleyball
Golf Walking Volleyball
Tae-Bo Rollerblading Softball
Uphill Walking Kickboxing Skipping
Circuit Training Weight lifting
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Point 2: You must have varying intensity sessions

The biggest mistake people make when designing their cardio program is that they
always do the same activity at the same intensity for the same session length.

Our body is extremely intelligent. Once it figures out our “pattern” it will adjust
itself to do that activity with LESS energy. Less energy means less calories being
burned. And that means less chance of dropping body fat.

Have you ever dieted or worked out and then suddenly…BOOM… you stop seeing
results. It feels like no matter what you do, you are stuck at this weight. Your body
has hit a plateau. This is a common sign of needing to change something- something
like your cardio intensity.

Here are the varying intensity levels needed for your cardio program:

Low Intensity: Working at 55-65% of your Target Heart Rate.

Medium Intensity: Working between 65-75% of your Target Heart Rate.

High Intensity: Working between 75-80% of your Target Heart Rate.

You already figured out your Target Heart Rate when you took your
measurements. Here is the link to the Target Heart Rate Calculator again (just in
case): http://strength-training-woman.com/thr.html

Each week should include 1-2 low intensity workouts, 1 -2 medium intensity
workouts and 1 high intensity workout. As I mentioned before, I will tie all this
together for you at the end of this segment. ☺ ☺☺ ☺

Point 3: You must have varying session lengths

Here are the intensity-to-length ratios

- Low intensity day (55% of THR), your session should be 45-60 minutes in length.

- Medium intensity day (65% of THR), your session should be 25-45 minutes in
length.

- High intensity day (80% of THR), your session should 10-20 minutes in length.

Now you know the basics of creating a cardio program. You should know your
favorite cardio activities, or the ones you would like to try, you should know that
you need to do your activities as varying intensity levels and for varying lengths of
time.

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This keeps your body guessing. If your body cannot predict your pattern, it cannot
adjust itself to plateau. Use the log below to help log your cardio program. I have
filled in an example for you. Remember, there are many more forms at the end of
this program. You may find one of those suits you better than this one.


Personal Fitness Log
Date Cardio Activity Length Intensity Level Speed Additional Notes
1/6/06 Treadmill 30 Min Medium 3.7
mph
Incline level = 0






























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Part B: Strength Training

Strength training is an integral part of any fitness program. Strength training and
cardio work synergistically. They compliment each other. Read through the
information below to get a working knowledge of what strength training is and is not.

Strength Training 101

Strength training is any activity that forces the muscle to work at a higher load and
intensity than at rest. In plain English, strength training is anything that makes us
use our muscles. That is not the technical definition. But my point is made! KISS-
Keep It Simple Silly.

Beginning a strength training routine will be much easier once you know some basic
definitions.

Repetition (rep) - One complete exercise motion.
Set- A group of repetitions.
Rest- The amount of time between sets and/or workout days.
Exhaustion or Fatigue- The point at which you cannot perform another rep using
perfect form.


Strength Training How-To

At this point you should have talked with your doctor, identified your goals and
motivations, taken your measurements and picked your favorite cardio activities.
Here are a few common questions about strength training.

How many reps and sets should I do?
How many reps and sets you do is completely dependent upon your goals and
strength training method of choice. There are so many methods out there to learn
about. I am going to give you the simplest way. It’s very easy to begin. This
program offers many methods for you to pick. Use the one you like best. But for
now, here is a classic.

I call it Basic Strength Training and it is devised of doing a warm up set and then 3
sets of 12 reps for every major muscle in your body. The general sequence of your
basic strength training session should look something like this:


> Warm-up for 5-10 minutes (jogging, skipping, etc)
> Do 1 warm-up set by using light weights for each muscle group
> Select your first muscle and begin your first set of 12 reps- allow 30 seconds of rest
> Continue with second set- allow 30 seconds of rest
> Complete your third set
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> When finished the warm up set and all three sets for a particular muscle, move on
to the next muscle group
> Continue this pattern until all muscles are worked for the day

Here are the muscle groups you need to train each week. This is also a good order
in which they should be trained.

Chest
Back
Quads
Shoulders
Hams & Glutes
Biceps
Triceps
Abs
Calves

I will tie all this together for you. Don’t worry if you aren’t quite getting it all at this
point in time. Just think about the things I am saying, fill out the questions I ask
and begin to visualize your new lifestyle!

How fast should I lift weights?
A good speed is somewhere between 2-4 seconds on the lift and 3-4 seconds on the
lowering phase. Or think of it this way, 2-4 seconds on the hard part and 3-4
seconds on the easier part. Your muscles aren't really doing the work if you move
faster than that. Momentum is. ☺ ☺☺ ☺ If counting sounds like too much hassle, just
remember to move slowly.

Should I workout everyday?
NO! A very important rule is to allow your muscles at least 24-48 hours of rest
before working them again. So for example, if you work your biceps today, let them
rest tomorrow. We will talk more about proper rest days later.

What weight should I lift?
You will lift a weight that you can lift about 12 times with perfect form. If you lift a
weight and sacrifice your form on rep #6, then you need to lower your weight.

However if you lift a weight 17 times with perfect form… it’s time to increase the
size of your weight. Choosing the correct weight size takes some getting used to.
But do it right and you will see rewards faster than usual.

Also, do not fear lifting heavier weights! Women will not bulk up because they lift a
20 pound dumbbell. Women simply do not have enough testosterone to
dramatically increase the size of their muscles. Can it be done? Sure. But if you
are an average woman looking to lose body fat, you will not be partaking in
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bodybuilding techniques. That goal is great for some people, but that is outside the
scope of this program.

So lift a weight that fits you best. Don’t worry about bulking up if you are a
woman. The worst thing you could do is lift a weight that is too light. You really
won’t get the most benefit from your strength training program.

I think I’ve made my point. Lift the proper weight! ☺ ☺☺ ☺

Moving on, a good health and fitness program will include several days of cardio,
several days of strength training, several days of rest and a superb nutrition
program. We are in the process of learning about each one of those segments. And
soon we will be tying it all together to create your very own personalized program.
Keep going!

Here is a strength training log that you may use. You will see that I have included
an area for your cardio workouts as well. You may use this form, your own form,
or one of the many forms you get as freebies at the end of this program. I figured
the more options you have, the more likely you will find one that works best for you.



























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Today’s Date- _________

Muscle Group Biceps Triceps Quads Hams and Glutes

Exercise

Set # / / / / / / / / / / / / / / / /
Pounds Lifted / / / / / / / / / / / / / / / /
# of Reps / / / / / / / / / / / / / / / /

Muscle Group Chest Back Shoulders Calves

Exercise

Set # / / / / / / / / / / / / / / / /
Pounds Lifted / / / / / / / / / / / / / / / /
# of Reps / / / / / / / / / / / / / / / /

Abs # of Reps or Seconds
Exercise
Exercise
Exercise
Exercise
Exercise

Cardio Activity
HOW I FEEL AFTER
TODAY'S WORKOUT:

Length of Time
Intensity Level
Other Notes



* Learn how to use this form by visiting:
http://www.strength-training-woman.com/strength-training-logs.html



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Here is an idea of what your strength training routine will look like:

- It will consist of working all the major muscles groups in your body 2-3 times
per week.

- Each strength training session will be approximately 45 minutes long.

- Each muscle will receive 4 sets per session (1 warm up and 3 regular sets)

- Each and every set you do will consist of about 12 reps. I wouldn’t go higher
than 12 reps. I also wouldn’t go lower than 8 reps.

- You will not strength train every day.

- You will not strength train the same muscle two days in a row.

- You will lift a weight that you can comfortably lift with perfect form at least
8 times and no more than 12 times. If you cannot lift with perfect form 8
times, then drop down a weight. If you can hit 12 or more reps with great
form, then increase the size of your weight.

NOTE- The above tips are meant to help you start a Basic Strength Training
routine. As I mentioned before, there are many different methods to this, but 3 sets
of 12 reps is more than enough for right now. KISS- Keep It Simple Silly.


There are many exercises for you to build your fitness program around. I have
included quite a few photos, descriptions and tips at the end of this program. Read
through the bicep exercises. Then pick your favorite one. That is now your bicep
exercise. Fill it in on your strength training log. Continue on until you have selected
an exercise for each muscle group.















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Part C: Stretching and Cooling Down

Cooling down is a must do. I always recommend my personal training clients to end
their workout session with a series of stretches. This serves as their cool down
period.

Stretching muscles after they have been worked is optimal for several reasons.

- Stretching warm muscles allows us to stretch deeper
- Stretching muscles after a workout will help drain lactic acid from the
muscles. This means that you won’t be so achy the next day.
- Stretching warm muscles is safer and leads to less injuries, strains, pulls, and
tears.


Use the following stretch chart to aid in a proper cool down.








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Part D: Rest

Rest is broken down into 3 different categories: rest days between strength training,
rest days from working out and proper sleep.

Rest Days Between Strength Training Sessions

- We already discussed this a bit above. If you work your bicep muscles today,
allow them to relax tomorrow.
- If you work your muscles two days in a row, the possibility of overtraining
and injuries becomes more prevalent.
- Believe it or not, the rest time between strength training sessions is when the
muscle repairs itself and grows stronger!
- If you never allow your muscles to rebuild and repair, you are always
working with sub-par muscles.


Rest Days From Working Out

Just as our muscle needs a day off from strength training, our body needs a day off
from working out. This means strength training and cardio. Let your body and
your mind rejuvenate itself with a day of relaxation. This does not mean sitting on
the couch all day! It simply means that your daily activities are enough for today.


Proper Sleep

I know you have heard this one before. We all need 7-8 hours of rest every single
night. Some of us need more. I am one of those people that function better with 9
hours of sleep. You may be the same.

To determine how much sleep your body needs, go to bed a decent time. Do not set
your alarm clock for the next morning. Wake up naturally. Calculate the amount
of time you slept. This is how much sleep your body needs each night for maximum
results.

Proper sleep also means quality sleep. Do you wake up several times a night
because you are uncomfortable? Do you wake up freezing or sweating? Do you
wake up to go to the bathroom often? Figure out a way to make your sleep more
sound and more relaxing to the body. For example drink less before bed, sleep in
comfortable clothes that will keep your body temperature just right, invest in a new
mattress or pillow, etc.


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Proper rest is often the most over looked part of a fitness program. We all get so
anxious to drop fat that we think- the more I workout, the faster I will drop my 10
pounds.

WRONG!

It’s a myth. The only way to see a positive, safe and healthy reduction in body fat is
to participate in a proper cardio, strength training, rest and nutrition program.


Rest is NOT a luxury. It is a NECESSITY.



Part E: Tying It All Together

Now that we have taken a serious look at each of the fitness sub-topics, we can begin
to tie everything together.

For Cardio, we learned…
1) You must participate in cardio activities that you enjoy.
2) You must have varying intensity sessions.
3) You must have varying session lengths.

For strength training, we learned…
1) It will consist of working all the major muscles groups in your body 2-3 per
week.
2) Each strength training session will be approximately 45 minutes long.
3) Each muscle will receive 4 sets per session (1 warm up and 3 regular sets).
4) Each and every set you do will consist of 12 reps.
5) You will not strength train every day.
6) You will not strength train the same muscle two days in a row.
7) You will lift a weight that you can comfortably lift with perfect form at least
8 times and no more than 12 times. If you cannot lift with perfect form 8
times, then drop down a weight. If you can hit 12 reps with great form, then
increase the size of your weight.

For stretching and cooling down, we learned…
1) Stretching warm muscles allows us to stretch deeper.
2) Stretching muscles after a workout will help drain lactic acid from the
muscles. This means that you won’t be so achy the next day.
3) Stretching warm muscles is safer and leads to less injuries, strains, pulls, and
tears.

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And for rest, we learned…
1) That we needed rest days between strength training sessions.
2) That we needed rest days from working out.
3) That we needed proper sleep.


Below are several daily and weekly routines that you can consider. Try one or try
them all. Here is a MAJOR benefit of this program. Since you should change your
fitness program every 4-6 weeks, you now have many routines to move on to. Check
out each routine, use it, keep it the same, or modify it. It’s your call. Just
remember to keep the above basic fundamentals of a fitness program in your weekly
routine.



SAMPLE WEEKLY ROUTINES

LI= Low Intensity MI= Medium Intensity HI= High Intensity

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Basic Routine
Full Body
Weights
45 Min. MI
Cardio
Full Body
Weights
REST
15 Min HI
Cardio
Full Body
Weights
REST
15 Min. LI
Cardio
15 Min. LI
Cardio
15 Min. LI
Cardio


Lower Body Heavy Split Routine
Lower Body/Abs

Upper Body

45 Minutes
LI Cardio
Lower
Body/Abs

Upper Body
REST
Lower
Body/Abs

20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio


Upper Body Heavy Split Routine
Upper Body

Lower Body/
Abs

45 Minutes
LI Cardio
Upper Body

Lower Body/
Abs
REST
Upper Body

20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio
20 Min. MI
Cardio


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Cardio Heavy With Weight
Routine
45 Min. MI
Cardio
Full Body
Weights

10 Min. MI
Cardio
60 Min. LI
Cardio
Full Body
Weights

10 Min. MI
Cardio
45 Min. LI
Cardio
15 Min. HI
Cardio REST


Yoga/Cardio/Weights Routine
60 Min. Yoga
45 Min. MI
Cardio
Full Body
Weights
45 Min. LI
Cardio
60 Min.
Yoga
20 Min. HI
Cardio REST


True Split
Routine
Biceps/Shoulders

Triceps/Chest

Quads/Calves
REST
Hams &
Glutes

Abs/Back
REST
35 Min. MI
Cardio
35 Min. MI
Cardio
20 Min. LI
Cardio
20 Min. LI
Cardio
10 Min. HI
Cardio

























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DAILY EXAMPLES


Today’s Date- Thursday 7-28-05 {10am} Basic 3 Sets of 12 Example

Muscle Group Biceps Triceps Quads Hams and Glutes

Exercise Hammer
Overhead
Extension Goddess Pose Lunges

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12/ 12 / 12 /

Muscle Group Chest Back Shoulders Calves

Exercise Fly
Bent Over
Row Front Raise Calf Raise

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 / 12 /

Abs # of Reps or Seconds
Exercise Bicycle 24/Side X
Exercise
Oblique
Crunch 12/Side X
Exercise Plank X 21
Exercise
Exercise

Cardio Activity StairClimber
HOW I FEEL AFTER
TODAY'S WORKOUT:

Length of Time 20 Minutes I’m in a much
Intensity Level
Level 1 on
Machine
better mood
now ☺ ☺☺ ☺
Other Notes
Too Easy,
Try Level 2
Next Time

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Today’s Date- Thursday 7-28-05 {10am} Pyramid Example

Muscle Group Biceps Triceps Quads Hams and Glutes

Exercise Curl Skull Crusher Squat Bridge on Ball

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12 / 8 / 12 / 12 / 8 / 12 / 12/ 12 / 12 / 12/ 12 / 12 /

Muscle Group Chest Back Shoulders Calves

Exercise Press Reverse Fly Press Calf Raise

Set # 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 / 1 / 2 / 3 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12 / 8 / 12 / 12 / 8 / 12 / 12 / 8 / 12 / 24 / 24 / 24 /

Abs # of Reps or Seconds
Exercise Plank Pose X 37
Exercise
Reverse
Crunch 24 X
Exercise Ball Crunch 2 (12) X
Exercise
Exercise

Cardio Activity Elliptical
HOW I FEEL AFTER
TODAY'S WORKOUT:
Didn’t want to
Length of Time 15 Minutes workout today,
Intensity Level
Level 4 on
Machine
but glad I did
☺ ☺☺ ☺
Other Notes Whew!







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Today’s Date- Thursday 7-28-05 {10am} 5 Set Pyramid Example






Muscle Group Biceps Triceps Quads Hams and Glutes

Exercise Curl
Elbows In
Pushup
One-Legged
Squat Ball Rollout

Set # 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12

Muscle Group Chest Back Shoulders Calves

Exercise Pushups Extensions Lateral Raise Calf Raise

Set # 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 / 1 / 2 / 3 / 4 / 5 /
Pounds Lifted x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x / x /
# of Reps 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12 12/ 10 / 8/ 10/ 12

Abs # of Reps or Seconds
Exercise Ball Rock 15 X
Exercise 180 Ball Crunch 12 X
Exercise Leg Lowering 5 X
Exercise Ball Crunch 12 X
Exercise Plank Pose X 12

Cardio Activity Jogging
HOW I FEEL AFTER
TODAY'S WORKOUT:

Length of Time 22 Minutes
Wow, what a
workout!
Intensity Level
Medium
Intensity
Hilly Area
Other Notes Sweatin’ ☺ ☺☺ ☺
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Note: I have put an “X” where you would enter in the amount of weight you lifted.
Notice how each block provides all the information for that particular exercise.
Keep these logs in a binder. It’s great to go back and look at how far you have come
and also to read all your notes and comments. These daily fitness programs are on
the fitness log I provided a few pages back. Use the tools ☺ ☺☺ ☺

To learn more about the pyramid or other strength training methods visit:
http://www.strength-training-woman.com/strength-training-methodologies.html

You can grab more fitness logs and exercise information at the end of this program.
You have access to my complete fitness library as well as other resources.




SEGMENT 3-
Your Nutrition Program

We’ve reached the next segment. Exercising works hand in hand with a proper
nutrition program.

Just as we have talked about before, nutrition is as simple or as difficult as you
make it. I prefer things to be simple. I don’t like to drink nasty shakes or take 15
different supplements each morning. I like to keep my nutrition simple.

Nutrition holds so many false assumptions. Each month there is a new diet that
claims it is the ONE. It’s the end-all, be-all of diets. It melts fat while you sleep. It
is magic in a pill.

Let me say this in the nicest way possible. It is all a marketing hype and you have
probably been had before- more than once. I know I have been lied to before.

I’m going to turn the next few pages over to my friend, Tom Venuto because he tells
it like it is. He breaks down the biggest diet and supplement lies and mis-
understandings into plain English. He makes it easy to understand the basics of
nutrition and health.

Tom is a lifetime natural bodybuilder, trainer, nutrition consultant, freelance
writer, gym owner and success coach based in Hoboken, New Jersey. Now I realize
that you may not want to become a bodybuilder, and that is fine. But read his
words and really let them sink in. I think you’ll find what he has to say is very
powerful, very empowering, very focused, and very in line with what your
fitness/nutrition program is going to be based on.

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After Tom finishes filling you in on the ‘12 Fat Loss Lies’, we will begin to work
towards your specific meal plan. Remember to really get involved in his words.
There is a lot of information and priceless health, fitness, nutrition and lifestyle
gems within. I’ll meet up with you again a few. ☺ ☺☺ ☺



========== START TOM VENUTO’S 12 FAT LOSS LIES ==========

Introduction and Hello!

If you've ever walked into a health food store and asked for information about
supplements...If you’ve ever read any one of the many popular bodybuilding or
fitness magazines...If you've ever bought the latest best-selling diet book...If you’ve
ever watched late night TV and listened to a diet or fitness guru preach about an
amazing new diet, exercise machine or supplement...If you’ve ever surfed the web
for information about diet, nutrition or training...

If you’ve ever done ANY of these things, then chances are...

YOU'VE BEEN LIED TO, MY FRIEND!

Are you shocked? Surprised? Outraged? If so, then join the club - you're not alone.
Honest information about nutrition and fat loss is harder to come by than ever
before, and nearly everyone has been misled at one time or another. I know I have.

I wasted literally thousands of dollars on workout programs that didn’t “work out”
and supplements that didn’t do anything except give me “expensive urine.”

To successfully navigate through today’s jungle of misleading and conflicting
information, you're going to have to become a very shrewd and discriminating
consumer. I’d like to help you do that, and that’s why I wrote this short e-book.

There are three reasons why it's so hard to find truthful information today:

1) Money (Greed). Weight loss is a 30 billion-dollar a year industry. With this kind
of money at stake, unscrupulous marketers will tell you anything - even outright lies
- to get you to buy their products and to further their financial interests.

2) Information overload. Now that we're in the information age, lack of information
is not a problem anymore. The problem these days is too much information. Fitness
and diet "gurus" preach about their "latest breakthroughs" on TV infomercials 24
hours a day, seven days a week. Hundreds, even thousands of diet and exercise
books fill bookstore shelves. Dozens of magazines clutter the newsstands every
month. And to top it all off, the explosion of the Internet is adding to this "info
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quagmire" at an exponential rate. There are 16,400,000 web sites listed on Google
under “fitness” and 3,400,000 under “weight loss.”

3) Conflicting advice. Even industry professionals such as registered dietitians,
research scientists, MD's, PhD’s, and certified trainers, give a tremendous amount
of contradictory advice. There are a lot of opinions out there and everyone seems to
tell us something different. This has left a lot of people frustrated, disillusioned, and
thoroughly confused. It's hard to know whom or what to believe anymore. I want to
do something about that. I want to do something that almost no one else has the guts
to do: That is, to tell the truth, the whole truth, and nothing but the truth. And
you’ll find it right here in this e-book.


So, without further ado, here they are: The 12 biggest fat loss lies - exposed!

Fat Loss Lie #1:
You need supplements to lose fat.
Exercise, nutrition and the proper mental attitude (positive self-image) are the only
things you need to lose fat permanently. Supplements are not a requirement. Some
basic supplements are helpful for “nutritional insurance,” and some supplements
can help speed up the fat loss process a little, but not nearly as much as the
advertising leads you to believe.

Even supplements that have been proven effective are only responsible for a small
fraction of the results you achieve. Based on 20 years of experience in bodybuilding
and fitness, I believe that at least 97% of your results will come from good training
and good nutrition.

If most of your results come from nutrition and training, then why would you chase
after that last 3% “edge” if you haven’t even maximized the first 97%? Isn’t that
approach completely backwards?

FOCUS ON YOUR DIET AND TRAINING PROGRAMS FIRST!

Believe it or not, advanced trainees, competitive bodybuilders or athletes will
probably benefit more from using supplements than beginners. High-level athletes
are more likely to have "maxed-out” their training and nutrition programs. Their
diets are impeccable. Their training is intense. Their discipline is unwavering.

Once you've reached a high level of development from intelligent, intense,
methodical training and quality nutrition, and the closer you get to your ultimate
genetic potential, the slower your progress will become. Progress can and will
continue indefinitely, but as you reach higher levels of achievement, this is when
supplements and other “minor” details make the most difference.

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In world-class athletics, competitions can be won or lost by hundredths of a second,
a tenth of a point, a fraction of a pound, or a single judge’s opinion. The extra 3%
that supplements might provide could be the difference between winning and losing.

Now look at the average beginner or intermediate: They're still eating junk foods
and skipping meals. They're not even working out consistently. And what do they do
FIRST? You guessed it; they immediately run out searching for a "shortcut" in the
form of a pill or powder. It's a shame that so many people look for easy ways
instead of making the
effort to learn how to eat and train better.

“Superior people never wish it were easier, they wish they were better!”
Brian Tracy, Author of “Maximum Achievement”


It makes no sense to dive into heavy supplementation first in hopes of finding an
easier way. Get your nutrition and training in order and maximize the first 97%.
Once your training and nutrition is on point, THEN, by all means, start nit-picking
and sweating the small stuff: Take advantage of every legal, natural and ethical edge
possible to help you fulfill 100% of your potential and gain a competitive advantage.

Respected exercise physiologist Dr. Tim Ziegenfuss of Kent State said,
“Supplements should be the icing on the cake.” That’s a good way of looking at it. If
anyone tries to convince you that supplements are essential and that you can’t reach
your goals without them, beware; they are probably just trying to sell you
something.

Fat Loss Lie #2:
The only way to get really lean is to "starve" your self.
Most commercial diet programs are very low in calories. Many border on
starvation: 1200 calories, 1000 calories, even 800 calories or less!

Ironically, the more you slash your calories, the more your metabolism slows down.
In fact, very low calorie diets can actually make you fatter! It’s physiologically
impossible to achieve permanent fat loss by starving your self.

When you eat less, your body burns less. When you eat more, your body burns
more. It’s the ultimate paradox. Very low calorie diets not only slow your
metabolism so you burn fewer calories, they can also cause muscle loss. Eventually,
they shut down your metabolism completely. When this happens, the weight loss
stops and any increase in calories that follows will cause immediate fat gain. This
“rebound effect” is inevitable, because no one can stay on low calories forever.




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“Dieting is not effective in controlling weight. You can get a temporary weight loss
with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses
become increasingly difficult. Worst of all, you get progressively fatter on less food.
Dieting actually makes you fatter!”

Dr. Lawrence Lamb, Author of The Weighting Game

Carefully scrutinize the calorie recommendations of any diet program before you
start it. You'll probably discover that 95% of them have you slash your calories to
“starvation” levels.

Any diet program that’s extremely low in calories will cause weight loss in the
beginning – but it will never work for long. You see, the human body is very
“smart” - it always strives to maintain a magnificent state of equilibrium:
Metabolism, body temperature, blood sugar, hormone levels, acid-alkaline balance
and every other system in the body, are all regulated within a narrow range that
your body finds safe and comfortable.

When you subject yourself to drastic measures in an attempt to create sudden
changes such as rapid weight loss, your metabolism cybernetically adjusts itself to
maintain equilibrium in energy balance, much the same way as a thermostat
maintains the temperature of your home within a desirable range. As soon as you’re
in danger of starving, your body will quickly adjust your metabolic rate downward
like a thermostat, so you burn fewer calories. This is often referred to as “the
starvation response.”

The only way to lose fat and keep it off permanently is to reduce your calories
slightly and increase your activity greatly. It’s always better to burn the fat than try
to starve the fat.

Fat Loss Lie #3:
You can believe everything you read in the magazines.
Most magazine publishers own supplement companies and use their magazines as
the primary means for promoting their products. Certain well known magazines
have been doing this for decades. One day, it dawned on the rest of them that more
money could be made selling supplements than selling advertising or subscriptions.
Before long, every publisher jumped on the bandwagon and started supplement
companies.

You see, magazines have mega-credibility. After all, they can’t print a lie right there
on paper, can they? If it’s in print, it must be true, right? They’d get in some kind of
trouble with an “alphabet agency” otherwise, wouldn’t they? Maybe. Maybe not.

Editorials are more believable than advertising (that’s why they try to make ads
look so much like articles these days). Most people will believe almost anything if it’s
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printed in a "reputable" medium such as a nationally circulated magazine. That's
why magazines are the perfect vehicles for promoting supplements.

Did you ever notice how many magazine articles are about the latest, greatest
"breakthroughs" in supplements? These "articles" aren't really articles at all;
they’re nothing more than advertisements in disguise! (with an 800 number for easy
ordering at the end… how convenient!)

Even if a magazine doesn't have a vested interest in a supplement line, you still can't
count on them to reveal the whole truth to you because they don't want to offend the
deep-pocketed companies that are spending big money to advertise.

A full-page ad in a high circulation national magazine can cost tens of thousands of
dollars. With this kind of money at stake, do you think any magazine will print an
article saying “supplements don't work” and on the next page, run an ad for the
same supplements they are criticizing? Not likely is it?

It’s in the magazine’s best interest to promote supplements like crazy, regardless of
whether they work or not, because the more supplements that are sold, the more the
supplement companies will advertise. The more they advertise, the more
supplements they sell, and on and on the cycle goes.

This is the same reason you often get better investing advice from the smaller,
lesser-known financial newsletters than you do from the major financial magazines
and newspapers; because the major publishers don't want to write editorials that
will upset the advertisers.

Don't believe everything you read. Question everything. Use your head. Use
common sense and your own good judgment. Beware of hidden motives. Just
because it's right there in black and white doesn't mean it's the truth. If it sounds
too good to be true…it probably is.

Fat Loss Lie #4:
Meal replacement products, powders and diet shakes help you "burn" fat.
Supplement companies would like you to believe that meal replacement products
(MRP's), powdered mixes and shakes have some sort of "magical" fat-reducing or
muscle-building properties. The truth is that they’re nothing more than "powdered
food" (or “liquid food”).

The primary benefit of these products is convenience. It's a challenge to eat
frequently and to get enough high quality protein from whole foods, so quality
MRP's are great when you're in a hurry and you don't have time to eat food, but
they’re not better than food, no matter what any supplement "guru" says.

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Owners of supplement companies will say that MRP's are the greatest thing since
electricity. That shouldn't come as any surprise; sales of these products run in the
tens of millions of dollars each year.

With the one possible exception of post-workout nutrition during mass building
programs, eating real food is better than drinking shakes. The human
gastrointestinal system has evolved to efficiently digest whole food, not powders or
pills. The process of digesting solid food every three hours actually increases your
metabolic rate. This is known as the "thermic effect of food." Powders fail to take
advantage of this metabolic boost.

“Food is the cornerstone of nutrition. If you don’t eat the proper foods - lean proteins,
starchy carbs, and fibrous carbs – nothing else matters. No supplement can ever
provide you with all the benefits that food supplies. We were built to process foods -
proteins, carbohydrates and fats - not powdered or liquid supplements alone. If you
want to make the best possible progress with your physique, I suggest that you forget
the hype surrounding all supplement diets or meal replacement programs and get back
to basics. And that means food."

- John Parillo, Author of High Performance Bodybuilding

I suggest you follow Mr. Parillo's advice: Whenever you have a choice, and
whenever time permits, you should always choose whole foods over powders and
drinks.


Fat Loss Lie #5:
Thermogenic "fat burners" that contain ephedrine and caffeine are highly effective
for permanent fat loss
Xenadrine, Hydroxycut, Metabolife, Thermadrol, Diet Fuel, Stacker and Ripped
Fuel. Ever heard of any of these? If not, you must have been living in a cave
somewhere for the past ten years because "thermogenic" fat burning pills made
with the herbal stimulant ephedra have become the hottest weight loss craze in the
history of the industry.

Hundreds of millions of dollars are spent on these products every year and there's
no end in sight to this fat burning pill feeding-frenzy. Even if Ephedra is banned for
over the counter sale because of FDA pressure, it’s likely that ephedra-free
stimulant products will take their place in short order, even if they’re weaker
versions of the original products.

The strength of the brand names seems to be carrying them forward. But are these
thermogenic products all they're made out to be? Let me set the record straight
once and for all.

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Open up any bodybuilding or fitness magazine these days and you'll see multi-page
advertisements boasting of “amazing”, “clinically proven,” “university-tested”
results, with dramatic photos of physiques allegedly transformed overnight by using
these products.

One headline says "Proven to increase fat loss 1700%." Another says "Burn up to
613% more fat!" Still another says, "34 times more fat lost than control group."

Frankly, the hype surrounding these products borders on being ridiculous. Where
did these numbers come from? 1700% or 613% or 34 times greater THAN WHAT?
Obviously, some “apples” are being compared to “oranges.”

It's easy for supplement companies to cleverly take statistics out of context - just one
of many sneaky tricks they have up their advertising sleeves. (Did you know there’s
an infamous book called “How to Lie With Statistics,” written on this very topic? If
you don’t believe me, go to Amazon.com and see for yourself.)

If any supplement really did burn 1700% more body fat, there wouldn't be any
overweight people left! But there are: There are more overweight people today than
ever before in history!

Don't believe the hype! It’s not that these products don’t work at all – the problem
is more in the deceptive marketing and advertising than the products themselves.
The claims are simply outrageous. Thermogenic fat burners do work, but they
don't work miracles and they’re not a substitute for proper nutrition and training.
Because the primary ingredients ephedrine and caffeine are strong central nervous
system stimulants, they also have many potential side effects and contraindications.

Use caution if you use thermogenic products at all and never use them if you are
sensitive to stimulants and/or have a history of heart disease, high blood pressure,
thyroid disorders or any other medical problems. If you’re not sure if ephedra
products are safe for you, check with your doctor first.

Most of your results will come from hard training and a good diet. There are no
magic pills. Why is it that people just don't seem to get this? It's human nature, I
suppose. We all want instant gratification, so it's awfully easy to be swayed by the
glossy four-page magazine spreads with those mind blowing (doctored?) before and
after photos.

Certain supplement companies are partly to blame for our obsession with fast
results. Instead of teaching and educating the public about healthy, sensible, slow
and steady permanent fat loss, they tease and tempt with very shrewd marketing
campaigns. Testimonials, endorsements, scientific studies and before/after photos
are incredibly persuasive because they appeal to your emotions. “Take this pill… go
to bed…wake up skinny – it’s magic!”

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Even the names of the products were carefully chosen: Do you think it's a
coincidence that the #1 selling herbal weight loss supplement Xenadrine sounds a lot
like the prescription drug Xenical? Not a week goes by that someone doesn’t ask me
about the "drug" Xenadrine (Xenadrine is a brand name for an over-the-counter,
ephedra product; Xenical is a prescription drug).

If you want to lose body fat, get your diet and training program in order FIRST.
Once you're eating nutritiously, moderately restricting your calories, doing cardio
and working out with weights, then and only then - and only if you have a clean bill
of health - should you even consider a thermogenic herbal product if you need an
“extra boost.”

Note: Personally, I (Tom Venuto) have used ephedrine and ephedra products in the
past and noticed a very strong stimulant effect which “boosted” my workouts, but I
gave them up (for many reasons), and have not used them for years. I still reach 3-
4% body fat every time I compete - with no thermogenic or “fat burning”
supplements whatsoever.

For more information on this subject, subscribe to my FREE Bodybuilding
& Fitness Secrets (BFS) newsletter at www.fitren.com and check out
issue # 16 in the Newsletter Archives, called “Why a long time ephedrine
junkie gave up stimulant-based fat burners forever.”)

Fat Loss Lie #6:
Losing fat can be accomplished without hard work.
If someone is eating poorly and not exercising, then they can often begin losing fat
very quickly and easily, relative to their previous disappointing results. All they
have to do is improve their nutrition and exercise habits and a quantum leap can
often be made.

With that distinction made, let me state unequivocally that permanent fat loss is
never really “easy.” There is always effort and discipline involved, as there is with
any worthwhile achievement. Endlessly searching for an easier way, a magic bullet,
miracle cure, a holy grail, is a misguided quest.

Losing fat is very simple, but for most people it is not easy. There's a big difference
between simple and easy:

"Simple" means there is nothing complicated about the process - it's like
algebra; just plug in the numbers where the X's and Y's are, and the formula always
produces the correct result.

"Easy" implies that something can be done with little or no effort. Anyone who tells
you they've discovered an “easy” way to lose fat is lying.


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Getting a lean and muscular body requires two things:

1) You must be willing to work hard
2) You must be patient

The problem with many people is that they shy away from anything that appears to
be hard work. They’re always looking for short cuts. As soon as they see something
that promises results "quickly," "easily," "effortlessly," "while they sleep,"
"without exercise," and so on, they whip out their wallets and take the bait, hook,
line and sinker.

Shortcuts always fail! Take a shortcut and you're going to get lost, fall into a
deep hole, or smack into a brick wall! Everything worth having in life has a price
attached to it - EVERYTHING! (Study Emerson’s essay on Compensation) If you
want a lean and muscular body, you must be willing to pay the price for a lean and
muscular body. STOP looking for easy ways. Just pay the price and it’s yours – and
it’s yours for life, because you didn’t depend on the crutch of a short-term gimmick.

Make no mistake; people with great bodies, especially bodybuilders and fitness
models, have worked very hard for a very long time to get where they are. Many of
the best natural bodybuilders in the world are in their late 30's or early 40’s and
have been training for 10, 15, even 20 years.

It's an absolutely unbreakable law of the universe that you can't get something for
nothing. Your results will come in direct proportion to the amount of effort you put
in. You can only reap what you sow.

Fat Loss Lie #7:
Some people will never be able to lose weight and they should just give up and
accept their genetics for what they are.
It's true; your heredity will, to a certain degree, dictate your athletic ability and the
ease and speed with which you can lose fat. However, it's a lie to say that some
people can't lose weight because they've inherited a "slow metabolism."

Let's be honest; not everyone is going to become an Olympic Gold medalist, a Mr.
Universe or a Miss Fitness America. However, you should never just "accept your
genetics" and give up. Everybody can lose fat. It just takes a little longer for some
than for others.

Some people have inherited a metabolism and body type that tends to favor fat
storage. This body type is called an "endomorph." Endomorphs may have a slower
metabolism, they’re often carbohydrate sensitive, they gain fat quickly when they
eat poorly, they gain fat quickly if they don't exercise, and they may hold onto
stored fat, even on a clean, low fat diet.

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Weight loss is easier for some than for others and that doesn't seem fair. But that's
the way life is. This simply means you're going to have to adjust your diet and
training to fit your body type and metabolism. You may have to work harder than
other people. You may have to be more persistent than other people. You might
need a stricter diet than other people. You might need to train more intensely than
other people. You might have less margin for error (fewer cheat days).

The question is: Are you willing to do what it takes for you?
I write and speak about the role of genetics in fitness a lot and the reason is because
I'm sick and tired of hearing people using their "bad genetics" as an excuse for why
they can't get in shape.

“Argue for your limitations and sure enough, they’re yours.”
Richard Bach, Author of “Illusions”

It's amazing what a human being can achieve when they have a crystal clear goal
and they’re willing to do whatever it takes to achieve that goal.

Need proof?

Marla Runyan is a world champion middle distance runner. At the 2000 Olympic
trials in Sacramento, Runyan captured third in the 1500 meters, finishing in
4:06.44; a time good enough to gain her a berth on the 2000 US Olympic team. At
the 2000 Olympics in Sydney, Runyan was eighth crossing the finish line in 4:08.30.

Is this disappointing? Not when you consider that Runyan has been legally blind
since her 9th birthday. Marla suffers from a genetically inherited disease of the
retina, called Stargardt's. She is considered legally blind because her condition
cannot be corrected. Her vision is limited to the peripheral - she can only see shapes
in front of her, and can't even make out the face of her coach ten feet away. Despite
this so-called handicap,
Marla Runyan is the eighth best runner in the world in the 1500 meters.

The first U.S. paralympian to reach the Olympics, Runyan says she doesn't even
look at her lack of sight as an obstacle; "I think my vision is just a circumstance that
happened and I don't look at it as a barrier. I never said I want to be the first legally
blind runner to make the Olympics. I just wanted to be an Olympian."

"I have been legally blind for 20 years. I am very used to my eyes and how the world
appears to me. In fact, I am so used to it that I often forget I see things differently
from everyone else. The track looks the same to me as it did 15 years ago. Therefore,
I do not consider my vision impairment a "handicap" when it comes to running. It
is not a factor or an excuse for a bad race."

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And then there's Carl Joseph. Carl Joseph was captain of his football team. He
could dunk a basketball. He high jumped 5 feet 10 inches. He threw shot and discus.
He was also born with only one leg.

Like Runyan, the difference between Carl and others with genetically inherited
disabilities is nothing more than his attitude. Carl Joseph didn't make excuses:

"A lot of people go through life wishing they could change this or
that. God gave me one leg, and I'm just as happy and thankful to
be healthy and to have done as much as I have. Ever since I was
a kid I could do anything I wanted to. One leg or two, it didn't
make any difference to me. It's all in the mind. My mind always
told me I could do things, so I just went out and did them."

Carl Joseph

When I first wrote about these two athletes as examples of what genetically
disadvantaged people can achieve, I received an e-mail from an angry reader (who
was very overweight and convinced that his genetics were to blame and there was
nothing he could do about it). He wrote; “Tom, those are terrible examples. – Will a
positive attitude restore Marla’s sight? Will positive thinking re-grow Carl’s leg?”

I felt sorry for this poor fellow because he entirely missed the point, and because of
his own “vision problem” he has limited his own development.

The answer to his questions of course, are no; the chances of positive mental attitude
growing back a leg or restoring one’s sight are mighty slim. But that doesn’t
matter; the difference between people like Marla and Carl and the man who wrote
to me is that Marla and Carl didn’t use their genetic disabilities as justification for
their own failure and mediocrity or as an excuse for not even trying.

Marla and Carl did the best they could with what they had. It was much harder for
them; and even with all the effort, they still couldn’t reach the level of those without
such disabilities. But being better than others was not the goal. What they did was to
become the best they could be. They became champions in their own right. They got
out there and played the game.


Fat loss lie #8:
Zero carbohydrate or very low carbohydrate diets are the best way to lose body fat
permanently.
No diet issue has created more confusion and controversy than the low
carbohydrate vs. high carbohydrate debate. Contrary to what certain diet "guru's"
tell you, carbohydrates are not fattening. It’s a flat out LIE to say, "carbohydrates
are fattening." What's fattening is eating more calories than your body can use at
one time. However, it's true that some people lose weight more quickly on a low
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carbohydrate diet (that's not the same thing as saying carbohydrates are fattening.)
It's also true that almost every bodybuilder or fitness competitor uses some
variation of the low carb diet to prepare for competitions.

Despite these facts, very low carb diets are not the ultimate answer to permanent
weight loss. At worst they are unhealthy. At best they’re a temporary tool that
should be used only for short periods to achieve specific fat loss goals (preparing for
bodybuilding competition, for example).

Even for carb-sensitive, insulin-resistant, hypoglycemic people who respond well to
less carbs and more protein/fat, there are still many drawbacks:

1) Very low carb diets are difficult to stick to. If you remove most of your
carbohydrates from your diet for a long period of time, you’re setting yourself up
for a relapse. The more you cut back the carbs, the bigger the rebound will be when
you put carbs back in. That's why 95% of people gain back all the weight they lose
on a very low carb diet.

2) Very low carb diets are often unbalanced and missing many nutrients. It’s still up
for debate whether low carb programs like the Atkins diet are unhealthy, but few
people would debate the fact that the optimal diet for long term maintenance is one
that has balance between protein, carbs and fats and includes a wide variety of
foods, not an overemphasis on one food or food group.

3) Very low carb diets may be unhealthy. Many low carb diets allow large amounts
of saturated and processed fats. (No toast or pancakes are allowed, but bacon,
sausage, butter and whole eggs for breakfast are just fine). In the absence of
carbohydrates, you can eat fat with protein and you’ll still lose weight (fat doesn’t
necessarily make you fat).

But it's probably not wise to eat large amounts of saturated fat and it’s never wise to
eat processed fats or trans fats. Although the effects of low carb, high fat/protein
diets on various health markers is still up for debate, most people would be best to
opt for a diet that is low in fat (below 30% of total calories) and moderate in carbs
and protein.

4) Very low carb diets cause your energy levels to plummet. Not only will you feel
tired and irritable without carbs, but your training will also suffer: Low carbs = low
energy. Low energy = poor workouts. Poor workouts = poor results.

5) The weight loss on a very low carb diet can be deceiving. You will definitely lose
weight if you don't eat carbs, but much of the initial weight loss will be muscle and
water. Suppose you lose 5 lbs in one week on a low carb diet: That sounds
impressive, but if one pound is fat, two pounds are water and two pounds are
muscle, what did you accomplish? Your goal should never be weight loss. Your goal
should be fat loss.
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Most people will lose fat simply by adding a regular exercise routine to their
schedule and by "cleaning up" their diets. By "cleaning up" your diet, I mean that
you’ve mastered all the nutritional basics like eating small frequent meals,
controlling portion sizes, cutting down on unhealthy fats, avoiding sugar and refined
foods, etc.

Low carb diets can accelerate fat loss. But if you choose the low carb approach to
dieting, the best method for most people is to decrease your carbohydrates
moderately and add in some of the “good fats.”

Cutting out carbs completely is not necessary, it's probably not healthy, it's hard to
stick to, and it's no fun! It's usually not wise to go to extremes in anything and that’s
as true for nutrition as anything else in life: moderation is the key.

Fat Loss Lie #9:
If you eat the right foods, you can lose fat permanently without exercise.
A full-page ad in a recent issue of the National Enquirer featured this headline:

"Lose Up To 2 Pounds Daily... Without Exercise."

Yeah right! And you'll make a million dollars a day too...without working! That's a
whopper of a lie if I've ever heard one. Trying to lose fat without exercise is like
trying to sit on a chair without four legs. If one leg is missing, your chair is going to
fall over.

An effective fat burning program must have four crucial components:

1. Aerobic exercise
2. Weight training
3. A nutrient dense diet of natural foods with a mild calorie deficit
4. Goal setting, motivation and a positive self image

NOTE FROM LYNN- Sounds Like Our Ebook, Right? ☺ ☺☺ ☺

Except for those genetically gifted, fast-metabolism types (that we all love
to hate), it‘s extremely difficult (if not impossible) for most people to lose fat
permanently without exercise. It’s always better to BURN THE FAT than it is to try
to starve the fat (refer back to Fat Loss Lie #2 for the reasons why).

To lose fat, there must be a calorie deficit. Such are the laws of thermodynamics and
energy balance. However, there’s more than one way to create a calorie deficit. One
way is to decrease your calorie intake (eat less). The other is to increase the amount
of calories you burn though exercise.

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Of the two ways to create a calorie deficit, burning the calories is the superior
method. This is because large, prolonged calorie deficits cause muscle loss and
trigger the “starvation response.” Ironically, most people do the opposite: They
slash their calories to starvation levels and exercise too little or not at all.

Paradoxical as it seems, the most effective approach to fat loss is to eat more (keep
the calorie reduction small) and let the exercise burn the fat. In fact, I wrote an
entire full-length book on this subject, titled “Burn The Fat, Feed The Muscle.” You
don’t have to starve yourself – you just have to choose the right foods and make
exercise a part of your lifestyle.

Why would anyone resort to starvation diets when they can burn fat more efficiently
through exercise? Perhaps they believe that eating more food and working out at
the same time will “cancel each other out. Maybe they shy away from the hard work
involved in exercise. There’s also a trend these days towards avoiding too much
aerobic exercise because of the notion that it will make you lose muscle. Quite to the
contrary, aerobic exercise –combined with weight training - is the only method of fat
loss that allows you to create a calorie deficit and burn fat without slowing down the
metabolism.

Here are the reasons why exercise - not dieting - is the superior method of losing
body fat:

1. Exercise – aerobic and weight training - raises your metabolic rate. Dieting
decreases your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and
not burn it for energy. Dieting without exercise can result in up to 50% of the
weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones. Dieting decreases fat
burning hormones and increases fat storing hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned
for energy and stored as glycogen rather then being stored as fat.

If anyone ever tries to sell you a program for losing weight and it doesn’t include
exercise (it’s just a “diet”), hold on to your wallet and run for cover. Even if you
could get lean without exercise, you should be working out for your health anyway,
not just for cosmetic reasons.


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Fat Loss Lie #10:
You can lose 30 pounds of fat in 30 days
LOSE 30 POUNDS IN 30 DAYS... GUARANTEED!!!
LOSE 10 POUNDS THIS WEEKEND!!!

You see ads like these all the time, and they sure are enticing, aren't they? But is it
really possible? Can you really lose weight that quickly?

The answer is YES. It's quite possible to lose 30 pounds in 30 days or 10 pounds
over the weekend. But that's the wrong question; the question YOU should ask is,
“How can I lose 30 pounds of FAT healthfully and permanently?”

Don't confuse WEIGHT loss with FAT loss!
Your body is 70% water, so it's easy to lose weight quickly. Any diet that dehydrates
you will create quick, dramatic weight loss. Want to lose 10 pounds over the
weekend? That’s easy! Just stop drinking water! Of course that would be pretty
dumb and pretty dangerous too, but that's exactly what you're doing when you lose
weight that quickly (you're simply dehydrating yourself - or even worse - you're
losing lean body weight too!)

The American College of Sports Medicine (ACSM), one of the largest and most
respected health, medical and exercise organizations in the world, has established
guidelines for healthy rates of weight loss. In their position statement on "Proper
and improper weight loss programs," the ACSM recommends losing weight at a
rate of no more than two pounds per week.

This two pounds per week guideline has become recognized as the standard rate for
safe weight (fat) loss. Time after time I see people get impatient and they attempt to
violate this rule, only to lose muscle, slow their metabolisms and eventually gain all
the fat back…and then some! Weight loss is not something to be rushed.

You can lose 30 pounds of weight in 30 days, but you'll NEVER lose 30 pounds of
fat in 30 days. There are virtually no limits to what you can achieve in the long run.
You will absolutely STUN yourself at how much you can achieve in one, two, three
years if you get on a supportive, healthy, long term nutrition and training program.

You can reach virtually any fat loss or fitness goal that you’re truly committed to.
However, you must be patient; there are definite limits to how quickly you can safely
achieve fat loss.

"In the long run, you hit only what you aim at, so aim high."
- Thoreau

Fat Loss Lie #11:
“If all else fails, then steroids, growth hormone, weight loss drugs or surgery will
help me lose this stubborn fat for good and regain my youthful look”
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To many people who are frustrated with little or no results, despite their best
intentions, physique-enhancing drugs or hormones appear to be a panacea or
“miracle cure.”

Steroids have been around for a long time. So have obesity drugs. Lately, there’s
been a huge push – especially on the Internet - for the use of Human Growth
Hormone or Testosterone under the harmless sounding auspices of “anti-aging
medicine” and “Hormone replacement therapy.” This sales pitch is being made
mostly to the baby boomers, who desperately want to regain their youthful looks
and vitality.

Dramatic short-term results in body composition can be achieved from use of weight
loss drugs, steroids, thermogenics, thyroid drugs, growth hormone and other
chemicals.

However, appearances can be deceiving. The road of drug use can be a wild ride in
the beginning, but in the long run, it doesn’t lead you anywhere – it’s a dead end
street.

Regardless of whether we’re talking about illegal steroids and performance
enhancers, prescription obesity drugs, hormone replacement therapy, or even over
the counter “fat burning” drugs like ephedrine, these are all really one in the same:

(1) Billion dollar money makers, and
(2) Feeble short-term attempts at treating effects, not causes.

Let’s take weight loss drugs, for example:

What would happen if the pharmaceutical companies finally came out with a “safe
and effective” obesity drug and brought it to the marketplace on a massive scale?

Here’s exactly what would happen:

THE OBESITY PROBLEM WOULD CONTINUE, AND THE
PHARMACEUTICAL COMPANIES WOULD GET RICHER!

Think about it: Did Xenical cure obesity? How about Phentermine? Meridia?
Adipex? Bontril? Didrex? Tenuate? What about Ephedrine? Did that solve the
obesity problem? How about gastric bypasses? 60,000 were performed last year. Did
that solve the obesity problem?

In a few extreme cases where someone’s health is at stake, and when time is of the
essence, the benefits of drugs clearly outweigh the risks. However, even in these
cases, you have to concede that it’s a short-term treatment.

Here’s the problem with thinking that any drugs will be a long-term solution:
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We live in an orderly universe where everything happens for a reason (by “law”).
For every effect, there is a cause. There are no accidents.

A lean body never happens by accident.
An overweight body never happens by accident.

A lean body and an overweight body are effects. Both of these effects have causes. If
you’re overweight, you can create lasting changes 100% of the time if you find the
cause of the overweight condition and remove it.

The cause of body fat in most cases is inactivity, poor nutrition and often a negative
self-image. Taking drugs is only treating the effect (the fat). Even if the fat (the
effect) is temporarily removed, it will always come back if the cause is still there.

You can’t merely take pills or drugs that only treat symptoms/effects and expect a
permanent change.

The idea that some people were born to be fat is ridiculous and terribly dis-
empowering. Equally disastrous is the belief that any pill will ever be a long-term
solution to the obesity epidemic.

Depending on your genetics, you may never look like Mr. or Miss Olympia, but you
always have the power to improve your body and your health above and beyond
where you are today.

How? By accepting 100% total responsibility for your situation and then taking
positive action every day for the rest of your life to improve it. You simply have to
change your lifestyle!

Try to fight the law or shirk hard work by looking for short cuts if you want, but in
the end, you’ll always lose. Try to ignore the law if you want, but ignorance of the
law does not excuse you from its operation.

"Whatever it is you seek in the form of rewards, you must first earn. All attempts to
sidestep this law will end in failure, frustration and, if maintained long enough,
ultimate demoralization. All over the world there are millions of people who are being
hurt, confused, frightened, and whose lives are turned upside down because they don’t
understand the principle law on which everything in the universe operates – the law of
cause and effect."

Earl Nightingale

Lifelong health, fitness and a perfect body weight do not come out of a bottle or
needle and NEVER will - no matter what new concoction they cook up in the lab.
Those who think otherwise may gain temporary relief from health woes or enjoy
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some short-term benefits, but unless they change their lifestyles, they’ll have some
hard lessons to learn in the long run.

I envision a day when both the medical and fitness communities will join together to
help stop this monumental error in thinking, and begin to teach people how to
improve their lifestyles and alter their mental attitudes instead of writing
prescriptions and selling “magic” pills.

Dr. Joseph Mercola said it well:
"It is my vision to transform the existing medical paradigm from one addicted to
pharmaceuticals, surgeries and other methods that only conceal or remove specific
symptoms - with morbid results to our health and economy -- to one focused on
treating and preventing the underlying causes."

Taking ANY kind of drugs to lose weight is never more than a desperate, fear-
driven, short-term solution to a problem with deeply rooted and often unseen
causes.

To permanently become lean, you must identify the causes of excess fat, which can
include poor nutrition, inactivity, unhealthy lifestyle, and negative self-image, and
treat those. Only when the source of your problem is removed, will the unwanted
effects disappear for good.

Fat Loss Lie #12:
You Can Lose weight in just minutes each day (or week!)
3 MINUTE ABS
8 MINUTES IN THE MORNING!
THE ONE WORKOUT A WEEK FITNESS REVOLUTION!
CHANGE YOUR BODY IN 30 MINUTES A WEEK

I'd like to caution you about the mindset of trying to get more results in less time.
You should always, (of course), look for ways get the most benefit from every minute
you spend in the gym and improve the efficiency of your workouts. What I’m
referring to when I speak of the “more for less” mindset is the error of looking for
better results in the form of a “secret” training program, short cut, miracle pill, or
easy, “overnight” cure without putting in any effort.

There’s a fine line between training enough to stimulate growth and overtraining.
We are warned continually not to over train or we’ll hold back our strength and
muscle gains. We are also cautioned not to do too much aerobics or we’ll lose the
muscle we already have.

It’s true that many people are overtraining – maybe even most people. But just as
there’s fine a line between optimal training and overtraining, there’s also a fine line
between optimal training and under training.

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The minimalist “less is more” approach is highly appealing because it represents the
ultimate “lazy man (or woman's)” approach. (And it SELLS!)

The promoters are basically saying, "Hey pal, you're spending too much time in the
gym and it's holding back your gains. Buy my secret miracle training program from
Bulgaria, and you only have to train once or twice a week for a few minutes and
you'll double your results."

If you believe that, then I have some swampland in Florida and a Bridge in
Brooklyn I’d like to sell you. Call 1-800-YOU’VE-BEEN-HAD for details.

Briefer and less frequent workouts are only good to the extent to which they prevent
you from overtraining and they optimize hormonal response to training.
Minimalism as a marketing appeal is a completely different story. Make sure you
recognize the difference between the two.

I thought 8 minutes in the morning was ridiculous (but brilliant from a marketing
perspective), now someone just wrote a book called 3-minute abs. What's next? 30
second abs? Massive muscles in five minutes? The one rep muscle revolution?
Gimme a break! Just get your butt in the gym and train for forty-five minutes to an
hour three to five days a week – or however much it takes for you to get the results
you desire.

Your body is begging for exercise – it’s an amazing machine that was designed to be
used – often and vigorously.

When the promoters of a program tell you that “ten minutes a day” or “once or
twice a week” will get you a body like a bodybuilder or a fitness model, and you
believe that, and you end up disappointed with your meager results, then I have no
sympathy for you and the money you wasted. That's just plain naïve.

You can get health benefits from very small amounts of exercise. Even walking to
work or class, or raking the leaves in your yard can have health benefits. But you
get even greater health benefits from larger amounts of exercise. Training for basic
health benefits and training for maximum fat loss and muscle growth are not the
same thing. To get maximum changes in body composition, you need a much higher
frequency, duration and intensity.

You can get a "training effect” (muscle growth and strength increase) in as little as
two thirty-minute workouts per week - that is true - but to become super lean and
extremely muscular - forget it! If that were the case, then all champion bodybuilders
would be doing it. Here’s what it all boils down to:

The rewards you take out will always come in direct proportion to the work you put
in.

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“The only place success comes before work is in the dictionary.”
- Vince Lombardi.

Thanks for listening! I hope you enjoyed what I had to say. I really think it touches
upon the basic principles that this program is teaching you. Good luck!

A little more about me:
Tom Venuto is a lifetime natural bodybuilder, trainer, nutrition consultant, freelance
writer, gym owner and success coach based in Hoboken, New Jersey.

He is the founder of Fitness Renaissance (www.fitren.com), a health and fitness
consulting and publishing company, and the author of “Burn the Fat, Feed the
Muscle” (BFFM) - fat burning secrets of the world’s best bodybuilders and fitness
models.

Tom has written over 160 articles and has been featured in IRONMAN magazine,
Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and
Men’s Exercise. His inspiring and informative columns are also featured regularly on
dozens of websites worldwide including Global-Fitness.Com, Female Muscle.Com,
Bodybuilding.Com, Will Brink’s Muscle Building Nutrition.com, Critical Bench.Com,
Lee Labrada’s Lean Body Club, A to Z Fitness.Com and too many others to mention.
FREE Newsletter: Bodybuilding & Fitness Secrets (BFS) E-Zine
Subscribe to Tom’s FREE monthly E-Zine at the Fitness Renaissance Website
here: http://www.fitren.com/listserv.cfm (Includes FREE access to the newsletter
archives!)

Be Sure to Check out Tom’s Superb E-Book:
New e-book Reveals The Fat Burning Secrets of the World’s Best Bodybuilders and
Fitness Models... Discover How To Lose Body Fat Permanently...Even In Your
Mushiest Spots...Without Drugs, Pills or Fad Diets, and Without Screwing Up Your
Metabolism – Guaranteed! For All The Details, Click Here:
http://meltthefat.burnthefat.hop.clickbank.net

========== END TOM VENUTO’S 12 FAT LOSS LIES ==========



It’s Lynn again. I love working with Tom because he speaks from the heart. His
mission is to provide folks with concrete evidence on burning fat the correct way.
Most of the nutrition and supplement industry is geared towards the financial
bottom line.

So how can we begin to design your meal plan? How do you know how many
calories you should eat? How do you know if you are eating the right foods? There
are tons of questions and this next segment should take care of them.

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By now you should realize how I work ☺ ☺☺ ☺ I’m going to give you a few questions. Fill
them out as best as you can. It’s your program! The questions will begin to
formulate an eating plan for you. They will also force you to get real about your
past eating habits. All of this information is priceless. Remember this- KISS. Keep
It Simple Silly.


YOUR EATING STYLE QUESTIONNAIRE


DIETS:

Have you ever been on a diet? If yes, please answer the following questions:


How many diets have you been on in the last two to three years? ______________


Describe any diets you have tried. Did you go to a commercial weight loss service
(Atkins, The Zone, Body For Life, Jenny Craig, Diet Center, Weight Watchers,
etc.)? Did you follow a diet from a magazine article or book? If yes, which one?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Describe your experience with diets. Did you lose weight? Did you gain any of it
back? Did you have your body fat tested while you were on the diet? Did you feel
tired or irritable? How long were you on your diet before stopping? Why did you
stop your diet?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________



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FOOD:

__ Yes __No Do you eat breakfast?

What would a typical breakfast be? ________________________________________


How many times a day do you eat? ___________________________

__ Yes __No Can you recall ever eating because of distress? If so, when was this?

________________________________________________________________________
________________________________________________________________________


__ Yes __No Do you ever eat when you are NOT hungry? If so, why do you
think you do this?

________________________________________________________________________
________________________________________________________________________

How often do you read labels on food packages? _________________________

Do you understand HOW to read labels on food packages? _________________

__ Yes __No Do you ever “reward” yourself with food? If so, when, why
and with what type of foods?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________


What sources of information do you utilize to gain information about nutrition?
What sources have you found to be most helpful?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________


__ Yes __ No Do you take a multi-vitamin?


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__ Yes __ No Do you know what foods are classified as proteins, carbohydrates and
fats?

What is your attitude towards food? Do you like it? Hate it? Does it consume you?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________


How much alcohol do you consume on a weekly basis? What type of alcohol do you
consume?
________________________________________________________________________
________________________________________________________________________


Which of the following statements describes you?

I can eat anything I want and not gain weight. I have a very hard time gaining
weight.

I can lose or gain weight by adjusting my activity level and eating habits.

I find it very hard to lose weight. I gain weight very easily and have to watch
everything I eat.

Accurately rate your professional activity level:

Sedentary

Moderately Active

Active

Very Active

What are your personal health and fitness goals?

Weight Loss: Designed to decrease body fat with minimal loss of lean body
tissue.

Maintain: Designed to maintain current body composition and develop good
eating habits.

Weight Gain: Designed to increase lean body mass with minimal increase in
body fat.






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Select Meal Type Preference:
General Weight Loss Menus
Low Fat
Low Carb
Heart Healthy
Low Cholesterol
On The Go
Energy Booster
Teen Scene
Healthy Aging
Mature Women

Fitness & Performance Menus
Lean Body Builder
Performance Training

Glycemic Management Menus
Low (am) to High (pm)
High (am) to Low (pm)
Low Glycemic (all day)

Special Menus
Vegetarian / Low Fat
Vegan
Wheat Free / Low Fat

Disease Prevention Menus
Breast Cancer
Stable Blood Sugar
Heart Disease
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Osteoporosis (Bone Health)
Stroke Prevention
Cancer Prevention (General)


Please indicate if you currently have any of the following medical conditions:

Heart
Disease

Diabetes

Hypoglycemia

Pancreatic
Disease

Liver
Disease

Hypertension

Kidney
Disease

Anemia



Please indicate if you have a genetic or family history of any of the following medical
conditions:

Heart
Disease

Osteoporosis

Hypoglycemia

Cancer
Other

Diabetes

Hypertension

Stroke

Liver
Disease



From answering these questions, you should begin to formulate the basic foundation
of your eating plan.

For example, my goal is to lose 10 pounds of body fat through eating a low-fat
menu. I plan to eat many foods that are beneficial for my nutrition and my health.
My nutrition plan will work in conjunction with my fitness program. I will stick
with both programs as best as I can because my motivations for dropping 10 pounds
of body fat are my children, my nursing career, and my own personal satisfaction.




Do you see how the plan is coming together? Now you try it. Use this script below or
create your own. Fill in the blanks with your unique answers. This is a step by step
program. And we are working our way towards a complete lifestyle change with a
focus on being physically and mentally fit.


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My goal is to ____________________________________________________________
________________________________________________________________________

through eating a _________________________________________ menu. I plan to
eat many foods that are beneficial for my nutrition and my health. My nutrition
program will work in conjunction with my fitness program. I will stick with both
programs as best as I can because my motivations for (list goals)
________________________________________________________________________

are (list motivations)
________________________________________________________________________
________________________________________________________________________
_______________________________________________________________________.















The following is a Food and Emotion eating log. I recommend filling it out over the
next few days. You may be surprised at some of the patterns you notice. Of course,
if you don’t fill it out, you may never know some of your sabotaging habits. It’s
interesting when we start to record things… it’s like truth stares is in the face ☺ ☺☺ ☺ I
filled out an example to get you started.













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Food & Emotion Log




Day,
Date
and
Time
Type of Food
and Amount
Location:
Home,
Work,
Restaurant
Alone
or
With
Others
Associated
Activity:
At Desk,
Watching
TV, etc)
Emotions:
Nervous,
Angry,
Depressed
Hunger:
Before
and
After
Are you
stuffed?
Mon
7/28/05
3:30pm
Peanut
Butter
Cups – 4 small
Work Alone At Desk
Bored,
Low
Energy
Not
hungry
before,
Not
hungry
after
No





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Got it? Good! Now let’s drill down to how many calories you should aim for each
day. Visit this link to find out how many calories you need each day to MAINTAIN
your current weight. http://strength-training-woman.com/cpd.html

Write your number here: ______________ per day to maintain my current weight.

Now subtract 350 calories from that number.

Ex. 2026 calories per day – 350 = 1676 calories per day

What that means is I will eat 1676 calories per day and follow my fitness program.
This will result in fat loss.

Here are some interesting facts:

- A pound of fat equals 3500 calories.
- To gain a pound of fat each week, you must have a surplus of 3500 calories.
- To lose a pound of fat each week, you must have a deficit of 3500 calories.
- One pound of fat burns 9 calories a day.
- One pound of muscle burns between 35-50 calories per day.


Your menu should consist of carbohydrates, fats, and protein. It should be filled
with colorful and fresh foods. As often as possible, try to eat organic products. I
realize it is a bit more expensive, but we simply do not know the long-term affects of
most additives and chemicals. That’s really scary!

Most of our diet comes from about 18 different foods. Think about it. What is a
typical day or week like for you? I bet you eat a lot of the same foods week after
week. We do not have to throw out our current menu. We can simply begin to
replace the more fattening foods with healthier options.

Nutrition is a major key in fat loss. Only when we get serious about our eating can
we begin to drop the fat and gain a life. You’ll notice that your moods become more
stable, your energy levels sky rocket, you sleep better at night, you enjoy your meals
much more and you actually begin to crave healthier foods.

Included in this program are 23 goal-specific weekly meal menus. Each menu is
designed to provide healthy food options for varying goals. You should have more
than enough options with these menus. 23 types of meal programs, each for 7 days,
means that you have a total of 161 daily menus. ☺ ☺☺ ☺ That’s almost half a year’s
worth!

Each menu also has a corresponding grocery store list for you to use. This makes it
as simple as possible to get the food you need when you need it.

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Follow the menus as they are or create your own. Either way, you know how many
calories you need to consume each day for fat loss. You may view the menus and
grocery lists at the end of this program.

The meal programs you can choose from are:

Low Fat
Low Carb
Heart Healthy
Low Cholesterol
On The Go
Teen Scene
Healthy Aging
Mature Women
Lean Bodybuilder
Performance Training
Low (am) to High (pm) Glycemic
High (am) to Low (pm) Glycemic
Low Glycemic (all day)
Vegetarian/Low Fat
Vegan
Wheat Free/Low Fat
Breast Cancer Prevention
Stable Blood Sugar
Heart Disease Prevention
Bone Health
Stroke Prevention
Cancer Prevention


Below is my favorite food journal form. As always, there are more options at the
end of the program. Each one of us is different and needs different things. One of
the menus and forms should fit your needs.

The food journal below provides a large enough space to record all of my daily
meals, snacks and drinks. It also provides a place I can enter the time of the meal. I
use the following form each day with the fitness log. I put both pieces of paper into
my ‘success journal’ binder as well. This provides me with a complete fitness and
nutrition history to view, study, recognize patterns, and make educated changes.

With this history I can view my eating trends, moods, gains in strength, drop in
cravings and so much more. This is why it is absolutely imperative for you to
journal as much as possible.














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Daily Healthy Eating Journal Entry


Today’s Date:___________
Today’s Overall Mood: ____________________
Today’s Eating Goals:
Other Notes:
Snack Time: _______
Breakfast Time: _______


Snack Time: _______
Lunch Time: _______


Snack Time: _______
Dinner Time: _______



Drinks Time: _______
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Here are Some General Guidelines to Follow for Your Healthy Eating Program:

Eat 5-6 small meals throughout the day. This number includes breakfast, snack,
lunch, snack, dinner, and snack. If you forfeit one of these, make it the last snack.

Try to include both a protein and a carb with each meal.

Choose leans proteins such as turkey and chicken instead of high fat proteins such
as bacon and pork.

Choose high quality, fibrous carbohydrates such as greens, vegetables, fruits, and
grain bread over low quality processed foods such as cookies, crackers, and cereals.

Eat a meal every 2-3 hours. Your first meal should be within an hour of waking up
and your last meal should be at least an hour before bed.

Recognize that going close to or below 1200 calories per day is starvation.

Realize that dieting is a code word for ‘failure.’ This is not a diet. This is a brand
new way to eat healthy and feel great about your self! What do the first three letters
in diet spell? YIKES!


Now that you know what sort of meal program you would like to follow, head to the
end of the program and view all of menus. Pick the one you feel best fits your needs.

Remember to adjust the total calories for the day to YOUR caloric needs.



















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SEGMENT 4-
Strategy for Success


Our personality can be the difference between an amazing success story and a
dreadful failure. I have worked with many fitness and nutrition clients. Each one
will come into my office, tell me what it is they seek, and then ask what they can do
to achieve their goal.

We work with the program you now own. We go through and talk about their
goals, their motivations and their current health level. They seek the okay from a
medical doctor and we begin to take measurements.

The process continues just as it did for you. The client chooses their favorite cardio
activities. They choose their exercise for each muscle group. They begin to create a
daily and weekly schedule of their fitness program.

Then we move onto nutrition. We clarify our eating habits and brainstorm ways to
introduce healthier foods into our menu. The client picks a program they feel is
easiest for them- such as low fat or vegetarian. Just as you did, the client begins to
plan out small meals throughout the day. The meals are based on his/her unique
calories per day number.

Then we reach the personality portion. So often we become excited and start this
process with much vigor. A few days or weeks into it our motivation begins to
subside. The next thing we know, we are off our plan.

So I have decided to introduce this segment in hopes of identifying your unique
personality. I hope that by talking about your values, successes, failures and life
goals that you can begin to recognize habits of sabotage.

It is natural to have good days and bad days. The problem occurs when we stop our
program. This is a life changing program. You have built a fitness and nutrition
plan. Introducing fitness and healthy eating habits has a positive impact on our
family, our jobs, our moods, and our self. Let’s take it one step further and begin to
map out our strategy for success.









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Values Clarification
Select the FIVE words that you connect with most, and then rank them according to
importance. 1 = most important and 5 = less important.

Accomplishments/Results
Aesthetics/Beauty
Autonomy
Community
Creativity
Empowerment
Freedom
Full self-expression
Honesty
Independence
Leadership
Nurturing
Participation
Performance
Privacy/Solitude
Responsibility
Security
Spirituality
Tradition
Adventure/Excitement
Altruism
Clarity
Completion
Directness
Environment
Fun
Harmony
Humor
Integrity
Loyalty
Openness
Partnership
Personal
growth/Learning
Productivity
Risk-taking
Sensuality
Success To be known
Vitality
Achievement
Authenticity
Commitment
Connecting/Bonding
Emotional health
Excellence/Mastery
Free spirit
Health/Well-being
Intimacy
Joy
Nature
Organization
Peace/Tranquility
Power
Recognition/Acknowledgement
Romance/Magic
Service/Contribution
Trust
Zest

How Well Am I Honoring My Values?
Rating
What’s the
Value You
Chose?
Obstacle to Honoring
That Value
1 Thing You Can Do To Honor This Value a Bit More
Each Day
Example Joy
Often Stressed at
Work
Take a Break Every Few Hours. Actually Leave My
Desk.
1
2
3
4
5

Additional Notes or Thoughts You Want to Jot Down:


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Life Goals Strategies


Date ___/___/___

Main Focus of This Program: (ex. change life, drop 10 pounds of fat)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Life Goals I Want to Work Towards: (ex. getting promoted, travel to Europe)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Motivation Level Right Now:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Distractions That I May Have: (ex. money, young children, need more education)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

How I Plan to Over Come Those Distractions: (ex. take a part time job, go back to
school)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Concerns:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Next Step:
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
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Life Goal Assessment


DATE:___________________


1. The life goals I want to accomplish are:
(Please be as specific as possible)









2. I want to accomplish these life goals by these dates:







3. These life goals are important to me because:









4. When I reach these life goals, what I will get and how I will feel is:








5. My past record of attaining my goals has been:
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Here are 63 ways to stick with your health, fitness and nutrition program. Pick the
ones that will work for you. Some of them you ma recognize because we have done
them during this program!

Remember, we all have times that we want to give up. You must separate yourself
from the others. You must succeed. This is your life. You have the power to make
it the best life ever!

1. What do your ideal health and fitness goals look like? Don’t be afraid
to dream big on this. Do not limit your imagination and think that
you cannot accomplish something. The point of this technique is to let
go of boundaries and really find what your ultimate goals are! Make
the goals concrete. Instead of saying “I want to lose 10 pounds” say
something more definite like ‘I will lose 10 pounds of fat by March
2
nd
”.

2. Why have you decided on your ideal fitness and health goals? What is
your motivation for wanting to reach those goals you set in #1?
Again, be honest and sincere. Is it to please your husband or make
your friends jealous? Is it to feel better or be a better role model for
your children? Be definitive.

3. Write down your goals and your motivations on a piece of paper. Put
that paper somewhere that is visible to you every single day. More
importantly, read over it at least once a day.

4. Now that you have your goals and your motivations, let’s begin to
brainstorm ways to achieve your health and fitness goals. What sort
of activities and foods do you think would benefit you? Anything that
will help you reach your goals in a safe and effective way is to be
added to this list.

5. Look at your list of things that will help you achieve your fitness and
health goals. Begin to categorize them. Have topics suck as nutrition,
exercise, and miscellaneous.

6. Now that you have a categorized list of things that will help you
achieve your goals, take a closer look at it all. Are these things that
you can actually do? Do you enjoy doing them? If not, then add
things into this list that you LOVE to do. Maybe you like to Salsa
dance or ride bikes with your kids. Maybe you love salads with
cottage cheese instead of salad dressing. Maybe you love to kayak or
maybe, just maybe you like asparagus ☺ ☺☺ ☺ Use this list to shape your
perfect health and fitness plan. Use all the tools that are available to
you. Be creative and know that this is just the beginning of a lifestyle
change!
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7. Create your very own success journal.

8. KISS: Keep It Simple Silly! Sure you could drop tons of cash for the
latest exercise gadget. Or you could waste loads of money on diet
pills. The key is to wear blinders and keep your program simple.
Keep your workouts streamlined and give each exercise session 100%.
Keep your nutrition basic and KISS- keep it simple silly.

9. Clean! Clear out your cabinets, trash the junk food (better yet give it
to a shelter), clean your closet, donate old clothes to your local shelter,
dust and scour your bedroom, do the laundry…whatever. We usually
feel on top of the world after a day of organizing and cleaning. Use
this momentum to start fresh with your program.

10. Take note of your “self talk”. Self talk is what you think to yourself.
It’s the dialogue you have every single day, all day long. What sort of
things do you say to yourself? Are they negative things? Positive
things? Take notice and attempt to create more positive “self talk”
moments than anything else. This is difficult to do, but you CAN do
it.

11. Look at your goals and motivations every single day. Do it several
times a day if needed. Having your goals in front of you will be a
reminder of what you hope to achieve, but more importantly it will
remind you WHY you wanted to do this in the first place.

12. Be aware of your posture. Sit up straight, take a deep breathe and
smile ☺ ☺☺ ☺ Go ahead and really do it. Being confident is a state of mind
and a state of body! Being confident (or pretending to be!) is a great
way to stick with your program, especially when you hit that first
slump. Just sit up, deep breathe, and say that you CAN do it.

13. Schedule days to relax and unwind. 1-2 days per week should be
reserved for no exercising at all. Did that make you smile? ☺ ☺☺ ☺
Proper rest is essential to a fitness program. Even splurge a bit on
your eating. No need to go overboard, but be realistic and know that
some days you will indulge. There’s nothing wrong with that. In fact,
it is when we try to deprive ourselves of some comfort food that we
fail miserably. KISS and be realistic.

14. It’s all about quality, not quantity. I would rather you do 2 short,
concise, effective ab routines per week than doing 100 crunches every
single day. I would rather you workout 30-60 minutes 5-6 times per
week instead of working out for 2 hours every single day. Your goal
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should be a lifestyle change. It should not be a challenge to see how
fast you can over train and injure yourself.

15. During your workout, quiet your mind, listen to uplifting music, think
about how good you will feel when you are finished, read a book while
on the bike, or simply think about nothing at all. Clearing the mind
of stressful thoughts and negative “self talk” is a great way move
through your exercise sessions. For many, exercising is the time that
they can let go of stress and clear their mind.

16. Remember that list of activities we created? Your list should have
served as the platform for your fitness and health program. Be sure
that some of the activities are ones you really enjoy. Make working
out a fun and rewarding experience. There is no difference between
playing kickball with the kids and running on the treadmill. Each
gives you a great cardio workout!

17. Every few weeks, you should re-evaluate your goals and motivations.
Every 4-6 weeks will bring about changes in your body and in your
goals. New goals will mean that you need new motivations and new
programs. A new fitness program is essential! If you continue to do
the same thing after 4-6 weeks, your body will plateau. Keep you
body guessing by changing your program.

18. This may sound a bit similar to tip #16, but it is quite different. When
you workout and eat, be in the present moment. Try to focus on what
you are doing. Giving your current task your complete attention and
focus will result in two major things. 1- A better quality
workout/eating session. 2- Clearing the mind of all scattered
thoughts. Stay in the moment.

19. Buy a heart rate monitor. This is a part of giving your workout
session everything you can. Working out is a sure fire way to reach
your fat loss goals and overall health. A heart rate monitor can
enhance your workouts.

20. Volunteer one day every few months to helping the disabled. This will
give you a HUGE motivation. Sometimes we forget just how lucky we
are to have all of our parts working. Take care of your body and
mind by giving back to the community.

21. Drink a cup of coffee or green tea an hour or so before working out.
Caffeine will supercharge your workouts.

22. Find a fitness buddy! When others are counting on us to show up at
the gym, we tend to do it. Find a workout partner that compliments
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you and your goals. You will soon find that this is one of the best
ways to stick with your program.

23. It’s about the journey, not the destination. Enjoy your workouts.
Enjoy eating healthy. Enjoy your rest days and enjoy your small
indulgences. Stay committed to your program because of how it
makes you feel. Enjoy your journey because in the end that is all we
have.

24. Listen to your body. If you are not feeling well, take a small break. If
your knee hurts, don’t go for a 10 mile run. Use common sense and
listen to your body’s warning signs. Typically you can workout if you
feel a bit stuffy, but if you feel dizzy or have a fever it is best to stay in
bed. No need to spread those icky germs.

25. Change your setting! Hit the gym, workout from home, run in a
beautiful park, ride bike in your town or whatever. Changing your
routine is good. Doing something as simple as changing your workout
setting can result in a new found commitment to your program. Seek
fresh air every now and again.

26. Recognize your problem areas, and then construct creative plans to
fix those problems. Every road has a few bumps. There will be times
when you simply do not want to continue with your health and fitness
plan. During those times, take a good hard look at yourself. Figure
out what you do not like about your program and then find a solution
to it! Don’t give up. Move forward.

27. Workout when it fits into your schedule. Some people find morning
workouts are best. Other people are night owls. Some people split
their workout into two parts- one in the morning and one after work.
Whatever works for you and your goals should be the option you
choose. It’s about you.

28. On days that you simply do not feel like working out, try this… start
your routine for 5 minutes. At the end of that 5 minutes, make your
decision. Most of the time you will continue on and finish your
session. You will feel so good about yourself for doing this! If you
still do not want to workout after 5 minutes, then take the day off.
This may be a way your body asks for a little rest. Just be honest with
yourself and do your best.

29. Your workouts are a part of your life. Treat them just like you would
treat an important business meeting. Put it into your schedule and
stick to it.

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30. Your cardio sessions should be a mix of session lengths. Each week
should have a long, low-intensity session, a short, high-intensity
session and a few medium length, medium-intensity sessions.

31. Take your dog for a hike! For some of us, taking our pets for a hike is
the most rewarding part of out day. Besides they will benefit too. ☺ ☺☺ ☺

32. When you see a new gadget or supplement that claims to help you lose
weight fast, skip it. Put your blinders on and focus on your program
and your goals. Focus on your lifestyle change and realize that for
every moment you deviate from that plan, you increase the chances of
quitting. Stay on your course!

33. Branch out! Learn yoga, take a kick-boxing class, eat a new cuisine,
or sign up for a marathon. You will find new interests and expand
your mind a bit further. Trying new things is a great way to increase
your chances of sticking with your program. It also gets you around
like minded people.

34. When you skip a workout or indulge a bit more than you were
supposed to, get over it. Leave the guilt at the door. What’s done is
done. Today is a new day and you are back on your plan. We all
have off days. Even professional athletes have days that just don’t
pan out as expected. This is life. Your best bet is to take these times,
record them into your journal, and move forward. Don’t get hung up
on guilt or failure. Just move forward.

35. Compare yourself to no one. You are the only person in this entire
world that is going through your exact situation. To compare your
self to someone else is to set yourself up for failure. Your goals are
unique to you. Your program is built all around you and your
motivations, goals, and likes. Stay the course.

36. Sign up for a marathon. Having a definite goal in place makes it
easier to train. The only downfall to this is that once the marathon is
over you must find a new goal. And that is certainly okay. Just be
sure you continue on once you finish your marathon. Your goal
should include a lifestyle change and not just a quick fix.

37. Gain more knowledge! The more you know about health and
nutrition the better off you will be. For example, did you know that
each pound of lean muscle mass burns 35-50 calories per day? Did
you know that eating throughout the day increases your metabolism?
Did you know that green tea is better for you than coffee? Did you
know that dropping below 1200 calories per day destroys your body?
And lastly, did you know that most women eat too little?
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38. Measure your progress with benchmark workouts. Since you have
been keeping a success journal, take a trip back to the beginning.
Look at how far you have come. Are you lifting heavier weights than
before? Are you able to run a bit longer? Has your eating improved?
Have you dropped 5 pounds of fat?

39. Stick with your program by making each workout the best it can be.
Eating a bit of protein before your workout and a bit of high quality
carbs afterwards is best. You are fueling your body and muscle with
the good stuff! Your body will repair itself faster.

40. Fitness and health can be a preventative measure against disease and
stress. But think of it the other way around for a moment. What if
you made changes to your life and work that benefited your health
and fitness program? One of your goals should be to make a total and
complete lifestyle change. Learn to de-stress at work by taking
regular breaks and eating throughout the day.

41. Get proper rest. Period. Stop the excuses. Get to sleep early and get
at least 7-9 hours of deep and beautiful rest. The body repairs, resets,
and replenishes itself when we are dreaming. Sleep is not a luxury, it
is a necessity.

42. Give your workout what it deserves. If today is your long, low
intensity cardio day, then pace yourself for a long steady cardio
session. If today is your high intensity, short cardio day, then be
prepared to go all out and give your best for that short, intense
session. Are you working the biceps today? Then really focus on each
repetition. Drill down to your goal for each and every workout, and
then follow through with precision.

43. If I have built your fitness program, then don’t worry about this tip.
However if you built your program yourself or had another trainer do
it, then read this tip and read it often… no exercise gadget will replace
a simple squat or push up. Bottom line. The basics work wonders.

44. Breathe in through your nose and out through your mouth. This
causes a natural relaxation and calm feeling to occur. Use this
technique to relax during work, or during a workout session. Make
each breathe count. Breathe deep into the stomach. Yogis have used
the breathe as a way to relax for centuries.

45. Stick with your fitness and health program by keeping things fresh. It
is very natural to lose interest in our program over time. As
mentioned earlier, we should switch something in our program every
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4-6 weeks. But if it is only day 6 and you already hate doing the
treadmill then change it NOW! Do something you enjoy when you
enjoy doing it. Be flexible with your program and KISS.

46. Want results quicker? Be patient. It took years to put that weight on
your body. Don’t expect it all to fall off in three weeks. This is a
lifestyle change, remember? If you continue to eat clean, workout
regularly and rest properly you will experience results. If you hit a
plateau, change your program and/or re-evaluate your goals and
motivations.

47. Just because you are working ‘harder’, does not mean it is better.
Constantly pushing your body into high intensity situations is not the
best way to lose weight. Your body responds to varying zones. The
high intensity zone should be used in your program, but not every
session. In fact, it shouldn’t even be used every other session. Learn
that over training is possible and many women do it regularly with
their cardio workouts. Going all out on the treadmill for 45 minutes
every cardio session will lead to over training and injury.

48. Be realistic. Learning every single ‘should and should not’ health,
nutrition and fitness rule is tough. Consult the experts. When our car
breaks down, we take it to the garage. When we get sick, we visit the
doctor. These people take care of us. If you have not already given
serious consideration to working with a personal trainer and/or
nutritionist, please do. We can help you succeed in the safest and
quickest way possible. Before selecting any old trainer, look into their
credentials and their history. Trainers are every where these days.
Do you homework when choosing one.

49. Most supplements are a total waste of money. It’s true. Taking a
simple multi-vitamin is a good idea, but most of the other stuff is all
hype. Exercise and proper nutrition is better than any supplement.
And definitely cheaper!

50. Okay, so this next tip is for adults only ☺ ☺☺ ☺ Cardio is anything that
gets your heart pumping. Sex is a viable workout. That’s all that I
will say.

51. Everything you need to know about nutrition boils down to this… eat
foods that are as close to their natural state as possible throughout the
day. Each meal should contain a healthy carb and a healthy protein.

52. When you eat, be in the moment. Sit down and enjoy what you are
about to feed your body. View it as a nourishing moment that heals
your body. Too often we eat without thinking about the action. Just
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as we give our complete focus to our workout sessions, give your
undivided attention to each and every meal as well.

53. Your proteins should be high quality. Lean meat is far better and
more beneficial than fatty meats such as pork or bacon. High quality
protein leads to a higher quality meal and nutrition program.

54. Learn about food labels. Large food companies are smart in their
marketing campaigns. They use words like “net carbs” or “all
natural” to make their products sound healthier and more appealing.
Learning what these terms mean and how they fit into your nutrition
program is a smart idea.

55. Give water a chance. We all know why we should drink water. Our
muscles, cells, skin and everything else revolves around water. Pure,
clean, crisp water is one of the best things you can give your body.
Drink water throughout the day and remember that if you feel thirsty,
it means that you are already dehydrated.

56. Stick with your program by helping others get started. By sharing
your knowledge and passion for eating well and working out, you will
be able to change someone else’s life. You can be that inspiration that
someone is looking for. Yes, you! Pay it forward.

57. Compare yourself to no one. Be who you are, where you are, and do
what you can, when you can. A lifestyle change includes accepting
everything about our bodies and our personalities. Working out and
eating well changes our physical body as well as our inner self.

58. Set up a reward system. For each week or month that you follow your
nutrition and exercise program, you get a little reward. Your reward
should be something that you will enjoy, but not food. What about a
massage, a CD, a date with your kids, or a new shirt?

59. Be selfish about your health. In order for your health and fitness
program to deliver the goods, you have to be selfish about certain
things. Make sure that your workouts are all about you. Ask
smokers not to smoke near you. Ask your friends to take a walk
instead of catching a bite to eat together. Ask your family to help you
with your goals.

60. Fitness and health is all about how you feel and not how you look.
Measure your success and progress by how much strength you have
gained, by how great you feel, by your increased energy levels, and by
your lower cholesterol. Do not judge your success on how much
weight you lost or how much weight you have left to lose.
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61. Your very first thoughts of the day set your tone for the day. Make
your first thoughts happy ones. Wake up in a comfortable bed after a
great night of rest. Know that you are going to have a wonderful and
productive day ahead of you. Smile ☺ ☺☺ ☺

62. Blame no one. Other people do not control you or your actions.
Everything you do or do not do is up to you. When we start to take
responsibility for our own actions, we learn things that deepen our
personalities. Taking responsibility is a mature action. Only you
have the power to change your life for the better!

63. You can have a great life. You can be that person who smiles often
and loves their life. The key is to build a successful and creative
fitness and nutrition program that speaks to you and your goals. To
stay the course, use a few of these helpful hints and tips. Not all of
them may be for you, but a few positive changes here and there can
mean the difference between another failed health program and the
positive, healthy, successful life you were meant to enjoy.



























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Appendix A-
Additional Fitness Logs & Forms

3 Set Weight Training Log

Date:_________________________ Time:________________________

Weight:_______________________ Cardio:______________________

Mood:_________________________________________________________________


EXERCISE 1st Set 2nd Set 3rd Set

































































































Length of Workout______________________
Comments:
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8-Week Cardio/Circuit Workout Log

Start Date: ________ End Date: ________
Can Be Used If You Are Doing Circuit Programs Such as Curves

Week Mon Tues Wed Thurs Fri Sat Sun
1
Workout
Circuits


Cardio
Workouts

2
Workout
Circuits


Cardio
Workouts

3
Workout
Circuits


Cardio
Workouts

4
Workout
Circuits


Cardio
Workouts

5
Workout
Circuits


Cardio
Workouts

6
Workout
Circuits


Cardio
Workouts

7
Workout
Circuits


Cardio
Workouts

8
Workout
Circuits


Cardio
Workouts


Notes:


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WEEKLY FITNESS LOG

Dates: __________ through ___________
Sunday_____
Activity Time Intensity Fitness Component



Monday_____
Activity Time Intensity Fitness Component



Tuesday_____
Activity Time Intensity Fitness Component



Wednesday_____
Activity Time Intensity Fitness Component



Thursday_____
Activity Time Intensity Fitness Component



Friday_____
Activity Time Intensity Fitness Component



Saturday_____
Activity Time Intensity Fitness Component



Weekly Totals:
Number of Days Total Time
Aerobic
Muscular Strength
Muscular
Endurance

Flexibility
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My Weekly Exercise Journal


Date
Type of Exercise Time of Day Notes:

Saturday
________


Sunday
________


Monday
________


Tuesday
________


Wednesday
________


Thursday
________


Friday
________








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Personal Fitness Log

Date
Activity
(Time)
Date
Activity
(Time)
Date
Activity
(Time)
































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Fitness Log
Date Performance Entry
(Time, Distance,
Games, Etc.)
Date Performance Entry
(Time, Distance,
Games, Etc.)
Date Performance Entry
(Time, Distance,
Games, Etc.)































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RUNNING LOG
Location/Route:
Distance: Elapsed
Time:

Pace
(min/mile):
Heart Rate: Rest____ Avg.____ Max.____
Environment Weather conditions:
sun

clouds

rain

wind

snow
Temperature:

Day:
Date:
Notes:





























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Strength Training Log

Week ____ Date: ___________

Exercise
Weight
Reps
M T W TH F S SU
lbs.
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
lbs
reps.
















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Weekly Walking Log

Week Of:__________

Day Walked to… Comments Distance/Time
Sun
Mon
Tues
Wed
Thur
Fri
Sat
Weeks Total:






Weekly Strength & Cardio Workout Log

Week #:____ Date:_______
Starting
Weight
Goal Weight Lbs Lost Lbs Per
Week
Lbs Left Projected Goal
Date
Days Left


Date Activity Type Duration Pace Cal. Burned Distance/Weights Sets Reps













Weekly Totals:


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2 Set Strength Training Workout Log

Date:______ Time:________

Exercise 1st Set 2nd Set















Length of Workout: ______________________


CARDIOVASCULAR WORKOUT IN MINUTES

Mon Tues Weds Thurs Fri Sat Sun
Aerobic class
Stair master
Elliptical
Bike
Treadmill
Other
Comments:
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

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Workout Log With Exercise Suggestions

Date:_________________________
Time:________________________

Weight:_______________________ Cardio:______________________

Mood:_________________________________________________________________




CHEST
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Flat Bench
Press

Flat Bench
Fly

Incline Press
Incline Fly
Pushup
High Cable
Crossover

Low Cable
Crossover

Pec Deck
Arnold Press


BACK
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Shrugs
One Arm
Row

Pull-ups
Back
Extension

Seated Row
Lateral Pull-
down

Pec Deck
(Rear)

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SHOULDER
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Overhead
Press

Lateral
Raises

Front Raises







ABDOMINAL
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Upper
Crunches

Lower
Crunches

Side
Crunches


ARMS
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Biceps Curl
Concentration
Curl

Hammer Curl
Reverse Curl
Triceps
Kickback

Triceps Dip
Lying Triceps
Extension

Cable Push
Downs

Wrist Curls
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LOWER BODY
Date
WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep WT Rep
Squats
Front
Lunges

Calf Raises
Hip
Abduction

Hip
Adduction

Cable Hip
Extension

Leg Press
Leg
Extension

Hamstring
Curl



CARDIOVASCULAR WORKOUT IN MINUTES
Stair Master
Bicycle
Treadmill
Aerobic Class
Other


Notes:














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Appendix B-
Additional Nutrition & Fitness/Nutrition
Combo Logs & Forms

Daily Meal Journal
Week _____
Date___________
Meal Reason Foods Time
Breakfast




Lunch




Dinner




Snack and Other





What did I learn about my eating?

















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Daily Food Intake & Fitness Training Log
Food Date: Date:
Breakfast
Snack
Lunch
Snack
Dinner
Things that got in the way of my
routine

Ideas to keep this from happening
again

Exercise Lbs/Reps Lbs/Reps Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
Aerobic
Exercise

Date: Aerobic
Exercise
Date:
Type: Type:
Minutes: Minutes:
Heart Rate: Heart Rate:
Notes: Notes:

Food Date: Date:
Breakfast
Snack
Lunch
Snack
Dinner
Things that got in the way
of my routine

Ideas to keep this from
happening again

Exercise Lbs/Reps Lbs/Reps Lbs/Reps Exercise Lbs/Reps Lbs/Reps Lbs/Reps
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
/ / / / / /
Aerobic
Exercise

Date: Aerobic
Exercise
Date:
Type: Type:
Minutes: Minutes:
Heart Rate: Heart Rate:
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Daily Food /Activity Journal
Week ________
Date___________

FOOD
GROUP

DAY ONE DAY TWO
DAY
THREE
DAY FOUR DAY FIVE
Starches/Grain
Products


Fruit &
Vegetables




Dairy
Products





Meats/Fish





Fats/Sweets





Other Foods





PHYSICAL
ACTIVITY
DAY ONE DAY TWO
DAY
THREE
DAY FOUR DAY FIVE
Type of
Activity






Duration of
Activity















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Appendix C-
Daily Journal Entry

Today’s Date: Today’s Mood: Today’s Goals:



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Appendix D-
Exercise Library & Additional Routines

BICEPS

What is your favorite bicep exercise? Biceps are the most well known muscle. It is so
well known that many people already know a few basic bicep exercises to strengthen
and tone the muscle. Take a look at these exercises, and sprinkle them into your
program as you see fit. No pun intended ☺ ☺☺ ☺

As you can see from the muscle chart below, your bicep muscles are the top part of
either arm. It runs from your shoulder down the elbow.

Pick Your Favorite Bicep Exercise!

Bicep Preacher Curl

Start- Kneel down behind a stability ball. Place your elbows on top of the ball. Move
around until you feel the most comfortable. Start with arms almost straightened out.
We never want to lock out our elbows or knees in any exercise.

Go For It- Slowly begin to lift the weight towards your shoulders. Pause for a second
and slowly lower down to the start position.

Tips and Techniques-
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- Do not arch your back or use momentum to lift the weights up. Only use your
bicep muscle!

- Inhale as you lower the weights down and exhale as you lift the weights.


Dumbbell Hammer Curl

Start- Begin with free weights by your side, palms facing your sides. Your feet are
directly under your hips and your knees are slightly bent.

Go For It- Start to lift the weight up towards your shoulders. Once there, pause for
one second and slowly lower the weight back to your starting position.

Tips and Techniques-
- Keep your elbows by your sides at all times during this bicep exercise.

- Do not arch your back or use momentum to lift the weights up. Only use your
bicep muscle!

- Inhale as you lower the weights down and exhale as you lift the weights.


Dumbbell Curl

Start- Begin with free weights by your side, palms facing away from you. Your feet
are directly under your hips and your knees are slightly bent.

Go For It- Start to lift the weight up towards your shoulders. Once there, pause for
one second and slowly lower the weight back to your starting position.

Tips and Techniques-
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- Keep your elbows by your sides at all times during this bicep exercise.

- Do not arch your back or use momentum to lift the weights up. Only use your
bicep muscle!

- Inhale as you lower the weights down and exhale as you lift the weights.


Concentration Curl

Start- Begin by sitting on a stability ball. Place your right elbow on the inside of
your right knee. Your arm is lengthened with a free weight facing away from your
right leg.

Go For It- Start to lift the weight up towards your shoulders. Once there, pause for
one second and slowly lower the weight back to your starting position.

Tips and Techniques-

- Keep your elbow on the inside of your knee at all times during this bicep exercise.

- Do not arch your back or use momentum to lift the weight up. Only use your bicep
muscle! No momentum. Just muscle.

- Inhale as you lower the weights down and exhale as you lift the weights.

- Since we are only doing on arm at a time, don't forget to do the left side!



Each bicep exercise should feel comfortable. On the last rep you will feel fatigued,
but still have great form. Never sacrifice form for another rep.

Biceps are used in almost any daily activity. Keeping them strong and healthy will
have positive results for you and your life! Remember to change your bicep exercise
regularly to avoid hitting a plateau.



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TRICEPS

Triceps are the back part of either arm. I have heard many of my clients call their
triceps anything but a muscle. Unfortunately, the neglected tricep seems to turn to
jelly. But that doesn't have to be the case for you.

Triceps are a small- but very important- part of your arm. They help support and
stabilize the shoulder and bicep. We often focus so much on building stronger biceps
that we fail to realize the importance of building the supporting tricep muscle.
Imbalances in the body are quite often the cause of injuries. Try out each tricep
exercise until your find one that feels best to you. Remember varying your program
is a good thing ☺ ☺☺ ☺


Try Each Tricep Exercise and Choose Your Favorite

Overhead Extensions

Start- Hold a free weight between your right thumb and pointer finger. Cup your
opposite hand under your right hand. Lift the weight so that your elbows are bent
and it is behind your head.

Go For It- Begin to straighten out your arms by lifting the weight up to the sky.
Pause for one second, and begin lowering the free weight back to your starting
position.

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Tips and Techniques-

- Exhale as you push the weight up and inhale as you lower the weight to the start
position.

- Keep your elbows very close to your head. We don't want any chicken wings!

- Want to add some oomph to this tricep exercise? When you reach the top, kick the
bottom part of the dumbbell up to the sky. This is called a kick-up.

- Remember that you are only concentrating on the muscle of your top hand. Switch
hands half way through the set OR do another set with the opposite hand. We want
balanced body parts.


Tricep Dips

Start- Using a flat bench, sit down and place your hands by your sides. Your knees
are bent.

Go For It- Lift your bottom off of the bench and slowly lower to the ground by
bending your elbows. Lift back up by straightening out the elbows.

Tips and Techniques-

- Exhale as you push back up to the start and inhale as you lower your bottom to the
ground.

- Keep your elbows very close to your sides throughout this tricep exercise.

- More oomph? The further your feet are from the bench, the more difficult this
exercise becomes. You can even go real extreme by placing your feet on a chair or
stability ball.

- Don't allow the legs to do any of the work. We want to work those tricep muscles!



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Tricep Kickbacks

Start- Begin by standing, feet under your hips and knees slightly bent. Bend at the
hips until your back is parallel with the ground. Keep your gaze on the ground. You
are holding a dumbbell in each hand, palms facing your sides and elbows bent to a
90 degree angle.

Go For It- Begin to straighten out your arms by lifting the weight up to the sky.
Pause for one second, and begin lowering the free weight back to your starting
position.

Tips and Techniques-

- Exhale as you push the weight up and inhale as you lower the weight to the start
position.

- Keep your elbows very close to your side.

- Try to keep your back as flat as possible and your eyes looking at the ground. This
keeps your spine in a neutral position.

- When you have finished the set, slowly lift back up to standing as you inhale.


Tricep Skullcrushers

Start- Begin by laying your upper body on the stability ball. Hold one dumbbell
between your right thumb and pointer finger, palms facing up. Slide your left hand
under the right hand for support. The dumbbell is behind your head and elbows are
bent at a 90 degree angle. Your knees are hip width apart and your hips are lifted
up to the sky.
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Go For It- Begin to straighten out your arms by lifting the weight up to the sky.
Pause for one second, and begin lowering the free weight back to your starting
position.

Tips and Techniques-

- Exhale as you push the weight up and inhale as you lower the weight to the start
position.

- Keep your elbows close together.

- Try to keep your hips lifted throughout the tricep exercise. This will help support
you and work the glutes/hamstrings.

- Remember to use the opposite hand as your guiding hand as well. So if you do 12
reps with your right hand on top, be sure to do 12 reps with your left hand on top!

- Try to not move your shoulder joints at all. The only joint that should be moving is
your elbow. This makes sure the triceps are working and not your chest muscles.


Elbows In

Start- Start at a regular push up position or on all fours as the picture above shows.
Rotate your arms so that the inside of your elbows are facing the same direction as
your fingers.

Go For It- Begin to lower the body (if doing regular pushups) or just the upper body
(if doing this on all fours) just above the ground. Keep your elbows tucked into your
sides. Pause here. Press back to start.

Tips and Techniques-

- Inhale as you lower your body weight to the floor. Exhale as you press back to
start.

- Keep your elbows tucked in to your sides. This ensures that those tricep muscles
are actually doing the work.

- This is a great tricep exercise for those with a foundation of strength already in
place.
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- Draw an imaginary line that connects the top of your two middle fingers. As you
lower your body to the floor, try placing your nose on that imaginary line.


Whatever tricep exercise you choose to do, just remember to only work that
particular muscle. Don't use momentum to lift the weight. Doing a regular tricep
exercise weight routine mixed with cardio will help firm up those "jiggly wigglies"
in no time.

They may be a small part of your body, but triceps are powerful muscles that
demand your attention. Switch your tricep exercise regularly.



































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SHOULDERS

Learn to incorporate any shoulder exercise into your routine by using the pictures
below. Your shoulders are massive joints with loads of muscle all around them.
Want in on a secret? If you have defined shoulder muscles, it makes your waist look
smaller! How's that for trickery? ☺ ☺☺ ☺ Well defined shoulders, also called deltoids,
make any arm look shapelier and more toned.


Pick Your Favorite Shoulder Exercise
Front Raise

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Hold a dumbbell in each hand, palms facing your thighs.

Go For It- Keeping your arms straight, left the dumbbells up until they are shoulder
level. The only joint moving is your shoulder. Pause for a second and slowly lower
back to start.

Tips and Techniques-

- Exhale as you lift the weights to shoulder height, inhale as you lower them back to
the starting position.

- Do not arch your back or use momentum to lift the weights. Only use your
shoulder muscles. If you find this is not possible, move to a lower weight.
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- This shoulder exercise is typically not recommended for beginners. I would only
use this exercise after speaking with a trainer about its exact specs.


Shoulder Press

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Your elbows are bent and shoulder level. Hold a dumbbell in each hand, palms
facing away from you.

Go For It- Lift both dumbbells up to the sky and allow them to meet in the center
(above your head). Pause for one second and lower back to the start position.

Tips and Techniques-

- Exhale as you lift the weights above your head, inhale as you lower them back
down.

- Do not arch your back or use momentum to lift the weights.

- To hit your anterior deltoids and trapezius (back of shoulder joints and back of the
neck), lift the weights up and a bit behind the head. Always have control over the
weights in this and any other shoulder exercise.


Lateral Raise

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Your elbows are bent and by your sides. Hold a dumbbell in each hand, palms
facing your sides.
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Go For It- Lift both elbows and weights up to shoulder level. The only joint that is
moving is your shoulder joint. Pause for one second at the top and slowly lower
back to start.

Tips and Techniques-

- Exhale as you lift the weights and elbows to shoulder level. Inhale as you lower
down.

- Do not arch your back or use momentum to lift the weights.

- This is typically not a beginner shoulder exercise. I advise using this only when you
have talked with a trainer.


Upright Row

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Your arms are relaxed in front of you and your palms are facing your thighs.

Go For It- Lift both dumbbells up to your chin. As you lift up, your elbows bend.
Pause for one second at the top of this exercise. Slowly lower the weight back down.

Tips and Techniques-

- Exhale as you lift the weights up to your chin, inhale as you lower them back
down.

- Do not arch your back or use momentum to lift the weights.

- Leaning a bit forward can sometimes help you feel more stable.

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Bent Over Lateral Raise

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Bend forward from your hips until your back is flat. Hold a dumbbell is each
hand. Your palms face each other. Elbows are slightly bent.

Go For It- Lift elbows to shoulder level by ONLY moving the shoulder muscle. As
you lift the elbows up the dumbbells will follow. Turn wrists so that at the top of this
exercise, your palms face the ground. Pause for one second and lower back to the
starting position.

Tips and Techniques-

- Exhale as you lift the elbows and weights up shoulder level. Inhale as you lower
them back to start.

- Do not arch your back or use momentum to lift the weights.

- You can do this shoulder exercise by sitting on a stability ball or a bench. Have a
seat, bend forward from your hips until your stomach and chest are relaxing on
your thighs. Proceed with the exercise from there.

- As you lift your elbows up to shoulder level, squeeze your shoulder blades together.
This creates an extra oomph.





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L-Lifts

Start- Stand so that your feet are directly under your hips and knees are slightly
bent. Hold a dumbbell in each hand. Bend your arms at the elbow, and lift arms
until your elbow is directly in front of your shoulder.

Go For It- Begin to lift the arms up to the sky. Pause for a second. Lower back to
start.

Tips and Techniques-

- Exhale as you lift the weights to the sky, inhale as you lower them back to the
starting position.

- Do not arch your back or use momentum to lift the weights. If you find this is not
possible, move to a lower weight.


Enjoy working out. Try each shoulder exercise until you find one you like best.
Shoulders tend to be weaker than our biceps or back, but that doesn't mean we can
skip 'em. Keep up the good work and remember to switch your shoulder exercise
regularly.















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CHEST

We all know a chest exercise or two. Chest muscles need to be strong, but they need
to be strengthened the correct way. Each of the exercises below are safe and
effective for building a strong and balanced chest.

Typically women don't want to work these muscles because we think it will make
our chest appear larger. FALSE! In fact, working the muscle correctly will result in
a natural lift! How lovely ☺ ☺☺ ☺

As we grow older, our muscles generally grow weaker. Gravity takes over and
things start to droop. This is not the way it has to be! Sprinkle each chest exercise
into your program and watch the magic happen! Chest muscles are also called pecs
(or pectorialis major if we wanna get real technical!).



What's Your Favorite Chest Exercise?
Incline Press

Start- Begin by lying on an incline bench. Place your feet and knees so that you are
most comfortable. Allow your head to lie back on the bench. This will support your
spine and neck. Hold a dumbbell in each hand. Palms facing away from you.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock
your elbows. Pause here for one second and slowly lower the weight back to start.
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Tips and Techniques-

- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of
this chest exercise.

- Use only your chest and arm muscles to lift the weight. No momentum.

- Try to keep your lower back pressed against the bench.

- This chest exercise can be done on a stability ball as well. Lay so that your upper
back is on the top of the ball. Separate your knees until they are hip width apart.
Place your feet directly under your knees. Now allow your hips to drop close to the
floor. You upper body should be in an incline position. Follow the instructions above
the complete the incline press on the stability ball.


Decline Chest Press

Start- Being by lying on a decline bench. Place your feet and knees so that you are
most comfortable. Allow your head to lie back on the bench. This will support your
spine and neck. Hold a dumbbell in each hand. Palms facing away from you.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock
your elbows. Pause here for one second and slowly lower the weight back to the start
of the chest exercise.

Tips and Techniques-

- Exhale as you lift the weights to the sky. Inhale as you lower back to start.

- Use only your chest and arm muscles to lift the weight. No momentum.

- Try to keep your lower back pressed against the bench.

- This chest exercise can be done on a stability ball as well. Lay so that your upper
back is on the top of the ball. Separate your knees until they are hip width apart.
Place your feet directly under your knees. Now roll slightly back until you are in a
slight decline position. Follow the instructions above the complete the decline press
on the stability ball.
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Incline Chest Fly

Start- Being by lying on an incline bench. Place your feet and knees so that you are
most comfortable. Allow your head to lie back on the bench. This will support your
spine and neck. Hold a dumbbell in each hand. Palms are facing each other.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock
your elbows. Pause here for one second and slowly lower the weight back to start.

Tips and Techniques-

- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of
this chest exercise.

- Use only your chest and arm muscles to lift the weight. No momentum.

- Try to keep your lower back pressed against the bench.

- This chest exercise can be done on a stability ball as well. Lay so that your upper
back is on the top of the ball. Separate your knees until they are hip width apart.
Place your feet directly under your knees. Know allow your hips to drop close to the
floor. You upper body should be in an incline position. Follow the instructions above
the complete the incline fly on the stability ball.



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Decline Chest Fly

Start- Begin by lying on a decline bench. Place your feet and knees so that you are
most comfortable. Allow your head to lie back on the bench. This will support your
spine and neck. Hold a dumbbell in each hand. Palms are facing each other.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock
your elbows. Pause here for one second and slowly lower the weight back to the start
of the chest exercise.

Tips and Techniques-

- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of
the chest exercise.

- Use only your chest and arm muscles to lift the weight. No momentum.

- Try to keep your lower back pressed against the bench throughout this chest
exercise.


Push Up

Start- Begin in the upper push up position. Your feet are together and your hands
are directly under your shoulders. Your back is flat and you are looking at the
ground.

Go For It- Slowly begin lowering yourself to the ground. Allow your elbows to bend,
but keep your back flat and strong. Pause just above the ground and then begin
lifting yourself back to start.

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Tips and Techniques-

- Inhale as your lower your body weight to the floor. Exhale as your lift back up to
start.

- Be sure to keep your back flat at all times.

- If your wrists hurt, move them more forward. It increases the angle of the wrist.

- This chest exercise can be done on a stability ball too. Put a stability ball in front of
you. Roll out until the ball is under your thighs, knees, shins or ankles. The closer it
is to your ankles, the more difficult. From this starting push up position, allow your
elbows to bend and lower your upper body towards the ground. Follow the above
tips and techniques.



Knee Push Ups

Start- Begin on all fours. Your knees should be directly under your hips and your
hands directly under your shoulders. You should be looking at the floor.

Go For It- Slowly lower your upper body towards the ground. Try to touch your
nose to the floor. Pause for one second and lift back to start.

Tips and Techniques-

- Inhale as you lower your body weight. Exhale as your lift your body back to the
start of the chest exercise.

- If your wrists bother you, move them more forward.

- Keep your back flat at all times.




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Pull Overs

Start- Lay down on a stability ball. Your upper body is supported by the ball. Knees
are separated hip width apart and your feet are directly under your knees. Hold a
dumbbell between your thumb and forefinger. Extend your arms straight above
your face.

Go For It- Keeping your arms straight, allow the dumbbell to lower behind your
head. Pause for one second and bring the free weight back above your face (starting
position).

Tips and Techniques-

- Inhale as you lower the weight behind the head. Exhale as you lift it above your
face.

- Keep your lower back relaxed and try to focus on using only your chest muscles.


Ball Chest Press

Start- Begin by sitting on a stability ball. Gently roll down until you can relax your
head on the ball. Place your ankles directly under your knees, and lift your hips up
to the sky. Hold a dumbbell in each hand.

Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock
your elbows. Pause here for one second and slowly lower the weight back to the start
of this chest exercise.

Tips and Techniques-

- Exhale as you lift the weights up. Inhale as you lower back to start.

- Use only your chest and arm muscles to lift the weight. No momentum.

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- Try to keep your hips lifted throughout the chest exercise.


Ball Chest Fly

Start- Begin by sitting on a stability ball. Gently roll down until you can relax your
head on the ball. Place your ankles directly under your knees, and lift your hips up
to the sky. Hold a dumbbell in each hand, palms facing each other.

Go For It- Begin to lift the dumbbells up over the ribcage, palms facing each other.
Pause for a second, lower back to start.

Tips and Techniques-

- Exhale as you lift the weights up. Inhale as you lower back to start.

- Use only your chest and arm muscles to lift the weight. No momentum.
- Try to keep your hips lifted throughout the chest exercise.

- Think of this as giving someone a big bear hug. As you lift from the start position,
it's almost like a semi-circle motion.



Remember that our arm muscles all work when we perform a chest exercise. That's
why it is so important to focus on a proper strength training program and use each
chest exercise when appropriate. Do each chest exercise regularly and switch your
chest exercise every 4-6 weeks.














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QUADS

Each quad exercise that I have listed below primarily works your quads, also known
as quadriceps or the front of thighs. You may also receive some benefit in your
glutes and hamstrings as well.

Our quads are a powerhouse of strength. Women tend to be stronger in their legs
than their upper body. Men are typically reverse. While the quad exercises below
will not knock your socks off, they are extremely effective. Almost everyone has
heard of squats and lunges, but let me show you a few variations on those old
standards.


Choose Your Favorite Quad Exercise
Squat

Start- Begin with your feet directly under your hips and hands by your sides.

Go For It- Keeping the majority of your body weight on the heels, begin to sit down
as though sitting on a chair. Keep your back as upright as possible. Go as low as you
feel comfortable, pause, and return to start.

Tips and Techniques-

- Inhale as you squat down. Exhale as your lift back to start.

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- Don't allow your knees to extend past your toes. If it does, move your body weight
back on your heels more.

- Only allow the knees to bend to a 90 degree angle. No lower (unless you are very
used to squatting).

- Pause slightly at the bottom of your squat. This makes the quad exercise more
intense.

- You can add free weights to increase the intensity.

- Go for the quad busting Goddess Pose! Squat down as described above, but hold
the squat for 10-30 seconds. Just remember to breathe!

- Try a one-legged quad squat. Place your left foot on your right knee. Squat down
as described above. Keep your balance! This quad exercise is NOT for beginners.


Jump Squat

Start- Begin with your feet separated and hands where you feel most comfortable.

Go For It- Keeping the majority of your body weight on the heels, begin to sit down
as though sitting on a chair. Go as low as you feel comfortable, pause, and then
jump up into the air.

Tips and Techniques-

- Inhale as you squat down. Exhale as your jump into the air.

- Don't allow your knees to extend past your toes. If it does, move your body weight
back on your heels more.

- Only allow the knees to bend to a 90 degree angle. No lower.

- Pause slightly at the bottom of your squat. This makes the quad exercise more
intense.

- This is not a good quad exercise for anyone that is new to exercising.
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Lunge

Start- Begin with your feet directly under your hips and hands by your sides. Take
one step forward with your left leg.

Go For It- Take your back knee down so it almost touches the floor. Pause for a
second and lift back to start.

Tips and Techniques-

- Inhale as you lower your back knee. Exhale as your lift back to start.

- Don't allow your front knee to extend past your toes. If it does, separate your legs a
bit more.

- Only allow the front knee to bend to a 90 degree angle. No lower.

- You can add free weights to increase the intensity.

- Remember to do the other leg as well! If we did 12 reps with our right leg in
front... we need to do 12 reps with our left leg in front.


Lying Side Leg Raise

Start- Begin by lying on one side. Keep your body as straight as possible. Place your
hands where they feel most comfortable.

Go For It- Begin to lift your top leg into the air. Pause at the top for a second and
slowly lower back to start.



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Tips and Techniques-

- Exhale as you lift your leg into the air. Inhale as you lower it back to start.

- This will work the outside of your thigh. This muscle is called the abductor muscle.

- This quad exercise typically needs to be done for a longer rep range than most
exercises. Don't be afraid to experiment.

- To increase the intensity, hold for a 10 second pause at the top of the lift.

- You can also place a stability ball or a medicine ball on the side of your top thigh.
Just having this additional weight to lift over the rep range can tire you out.
Another simple way to rev up the intensity level.

- Remember to do the other leg! If you did 24 reps on one side, do 24 reps on the
other leg. Balance is a beautiful thing!


One Legged Squat

Start- Begin with your feet directly under your hips and hands by your sides. Lift
your left leg so that it is behind you.

Go For It- Keeping the majority of your body weight on the heels, begin to bend the
front knee. Keep your back as upright as possible. Go as low as you feel
comfortable, pause, and return to start.

Tips and Techniques-

- Inhale as you squat down. Exhale as your lift back to start.

- Don't forget to do the other side.

- Don't allow your knees to extend past your toes. If it does, move your body weight
back on your heels more.

- Only allow the knees to bend to a 90 degree angle. No lower.

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- Pause slightly at the bottom of your squat. This makes the quad exercise more
intense.

- You can add free weights to increase the intensity.

- Keep your balance! This exercise is NOT for beginners.


Adductor Squeeze
Start- Begin by lying on your back. Knees are bent to 90 degrees. Place a ball
between your knees.

Go For It- Simply squeeze the knees together. Pause for a second. Release back to
start.

Tips and Techniques-

- I tend to do this quad exercise faster than other exercises. I will also do it longer. I
like to squeeze, and relax as fast as possible and go for about 80 reps.

- Experiment with different speeds and reps.

- You want to feel this quad exercise on your inner thighs.

==============================================================

Work those quads! You will soon see that they are the most favorite or hated part of
most people's program. How you work them is up to you. Try each quad exercise
and choose the one that feels best to start with.

I just want you exercising. Our legs take a beating each and everyday. Make them
stronger with each quad exercise and they will reward you in more ways than one.
Oh, how could I forget? To build strength around your knees, I recommend
strengthening the muscles around them. Makes sense, right? Quads are the guys
right above the knee cap. How awesome would it be to have less knee pain?




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HAMS & GLUTES

Only know of one hams and glutes exercise? Don't worry you're not alone. Hams
and glutes are more commonly known as the back of the thighs and the derriere, or
hamstrings and the gluteus maximus.

We all want an awesome derriere and powerful thighs. One of the most common
complaints I get from my clients is that they want to get rid of their "cottage cheese"
thighs. You know that affectionate term for cellulite. ☺ ☺☺ ☺

To create strong and sexy muscles in the hamstrings and glutes, we must work these
muscles and reduce over all body fat. Use the exercises below to get started!



Pick Your Favorite Hams & Glutes Exercise
Bridge Pose

Start- Start by lying on your back. Hands are wherever they are most comfortable.
Bend your knees and separate them hip width apart. Your feet are flat on the
ground.

Go For It- Lift your hips to the sky. Press your feet into the floor. Pause for one
second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

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- Keep your knees separated throughout this hams and glutes exercise.

- You can do this hams and glutes exercise various ways. You can lift up, pause for
one second and lower down. You can lift up and hold for 15 or 30 seconds, then
lower back to start. You can place your right foot on your left knee and lift up and
down... don't forget to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh.


Bridge Pose On The Ball

Start- Start by lying on your back. Hands are wherever they are most comfortable.
Bend your knees and place them directly over your hips. Your feet are against the
side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Pause for one
second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

- Keep your knees separated throughout this hams and glutes exercise.

- You can do this exercise various ways. You can lift up, pause for one second and
lower down. You can lift up and hold for 15 or 30 seconds, then lower back to start.
You can place your right foot on your left knee and lift up and down... don't forget
to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh or back of the
knee.





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Leg Curl

Start- Begin as shown above. Forearms are on the ground, knees under your hips
and right leg elongated. Your head and neck are in line with your spine (look at the
ground).

Go For It- Take your right leg and bend it at the knee. Pause for one second and
then elongate it back to start.

Tips and Techniques-

- Exhale as you bend the knee. Inhale as you elongate it back to start.

- To increase the intensity of this hams and glutes exercise, you can do a few things.
Try adding a free weight in the crux of your bent knee. Lift as usual and lower back
to start keeping your knee bent. Or try this, elongate your right leg and make it
parallel to the ground. Keeping it elongated, lift it to the sky, pause for one second
and lower it back to start.

- Remember to do the left leg as well!


One Legged Bridge Pose on Ball

Start- Start by lying on your back. Hands are wherever they are most comfortable.
Bend your knees and place them directly over your hips. Your feet are against the
side of the stability ball. Place your right foot on your left knee.

Go For It- Lift your hips to the sky. Press your foot into the ball as you lift. Pause
for one second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

- Remember to do the other side. Balance is good!
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- You can do this hams and glutes exercise various ways. You can lift up, pause for
one second and lower down. You can lift up and hold for 15 or 30 seconds, then
lower back to start.

- You should feel this hams and glutes exercise in your bottom and back of the thigh.




Ball Rollout

Start- Start by lying on your back. Hands are wherever they are most comfortable.
Bend your knees and place them directly over your hips. Your feet are against the
side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Keep those
hips lifted as you begin to roll the ball away from you. Once you cannot roll it out
further, pull the ball back towards you.

Tips and Techniques-

- Keep your knees slightly bent throughout the hams and glutes exercise. Even in the
rolled out position, don't lock your knees.

- Feel free to re-adjust your feet as many times as you would like.

- This hams and glutes exercise takes balance as well as strength. I wouldn't
recommend it for beginners.

- You should feel this hams and glutes exercise in your bottom and back of the thigh
or back of the knee.



Remember that overall body and muscle balance is the greatest achievement.
Working with each hams and glutes exercise is essential to creating that balance.
Each muscle has a role in movement, function and support. Hams and glutes are no
exception.




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CALVES

A calf exercise tends to be simple, but effective. While I am not going to show you
anything fancy, this exercise will work for you. Our calf muscles go through a lot of
work during our daily activities. Every time we take a step these guys are working
to keep us upright and balanced. We are a tad limited on varying the basic calf
exercise.

The technical terms for the calf muscle are lateral gastrocnemius and the soleus.


Standing Calf Raise

Start- Begin with your feet directly under your hips.

Go For It- Simply lift up onto your tip toes. Pause for a second and lower back to
start.

Tips and Techniques-

- You can hold onto dumbbells for increased oomph.

- You can turn your toes outward and lift. This focuses more on the outside of the
calf muscle (soleus).

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- You can turn your toes inward and lift. This focuses on the inside of your calf
muscle (gastrocnemius).

- You can lift and lower on a 1-2-3-4 rhythm or lift up and hold for 5 seconds then
lower- lift up for 5 seconds and lower, etc.

- Lots of ways to do this simple calf exercise. Just be sure you can feel your calf
muscles working.


Calf muscles are small, but important. We want to create balance in the body.
Implementing this simple, but good, calf exercise is a great way to improve overall
balance and strength in the legs.

































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BACK

Our back is so very important. One of the biggest complaints I hear from my
personal training clients is a bad back! They, and maybe you, are very aware of how
a bad back can ruin almost anything at anytime.

How can we strengthen the back (also known as latissimus dorsi or lats) totally, but
safely? Use the following back exercises to guide you into a safe back strength
training routine.



What's Your Favorite Back Exercise?
Shrugs

Start- Stand with your feet under your hips and knees slightly bent. Hold a free
weight in each hand, palms facing your sides.

Go For It- Keep your arms relaxed and elbows extended. Pull your shoulders up to
your ears. Pause for one second and lower back to start.

Tips and Techniques-

- Exhale as you bring shoulders to the ears. Inhale as you lower back to start.

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- You should feel this back exercise in the trapezius. That muscle is located at the
bottom of the neck.

- The actual motion is sort of like you are shrugging to someone as you say, "I
dunno!"


Bent Over Row

Start- Stand with your feet under your hips and knees slightly bent. Hold a free
weight in each hand, palms facing each other, arms relaxed. Bend forward from
your hips and keep your back as flat as possible. Your head and neck are in line
with your spine.

Go For It- As you pull the free weights up, bend your elbows and keep them close to
your sides. Lift the elbows up to the sky. Pause for one second and lower back to
start.

Tips and Techniques-

- Exhale as you bend the elbows and lift them to the sky. Inhale as you lower back to
start.

- You should feel this back exercise in the lats. The lats are located along both sides
of the spine.

- It is very important to keep your elbows close to your sides.

- Sometimes this exercise is easier to execute when you use a straight bar.


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Deadlift

Start- Stand with your feet under your hips and knees slightly bent. Hold a free
weight in each hand, palms facing your shins. Bend forward from your hips and
keep your back as flat as possible. Look directly at the floor so your neck is in
aligned with your spine.

Go For It- Keep your arms relaxed and elbows extended. Very slowly lift your
upper body to a standing position. Pause for one second and lower back down to
start.

Tips and Techniques-

- Exhale as your lift the upper body to standing. Inhale as you lower back to start.

- You should feel this back exercise in the lower back and possibly the back of the
thighs.

- It is important to keep your back flat and lift and lower slowly.

- You are only moving and pivoting from your hips. Everything else is stabilized.


Back Extensions

Start- Begin by leaning on either a bench or a stability ball. Allow your upper body
to relax over the top part of the bench or ball. Your feet are at the 4 and 8 o'clock
position.

Go For It- Place your hands where they are most comfortable. Slowly begin to lift
your upper body by extending from your lower back and hips. Pause for one second
at the top (as shown in the above picture) and then relax back to start.


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Tips and Techniques-

- Exhale as you lift the upper body. Inhale as you lower back to start.

- Try to keep your back as flat or straight as possible.

- Imagine your lower back muscles pulling your entire upper body up.


Ball Reverse Fly

Start- Allow the upper body to lay on a stability ball. Place your feet at the 4 and 8
o'clock position. Hold a dumbbell in each hand, palms facing each other.

Go For It- Begin to pull the arms out and up. You want to squeeze your shoulder
blades together. Try to pause slightly at the top before lowering back to start.

Tips and Techniques-

- Exhale as you bring the arms up. Inhale as you lower back to start.

- You should feel this back exercise in the middle to upper back. If you are
squeezing those shoulder blades together, you should feel it in that general area.

- The motion is sort of like a reverse bear hug. It's the exact opposite of the ball
chest fly.



Strong back muscles start with excellent back exercises. Each back exercise should
be safe and effective. It should also build your back to become a strong support for
your body.

The back stabilizes your spine and creates strength in your powerhouse! Anyone
that has played athletics is well aware that almost every movement starts at the
core. A strong and healthy back supports basic functions. A great way to erase pain
in your back, is you strengthen is safely. Switch your back exercise regularly.





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ABS

STOP! Don't do another crunch ab exercise. You have alternatives ☺ ☺☺ ☺
Abs are the most sought after body part. We want beautiful abs with no fat on top!
While many of us stick to basic crunches and sit-ups, I am going to show you
something new. Something refreshing. Get rid of those crunches and sit-ups forever.
They are only effective if done properly and that is not an easy task.

Below are some ab exercises that I love to do. I find them to be effective and fun. Oh
yeah... they don't HURT my neck either!

Take your time as you learn each ab exercise. Using the chart below, abs are defined
as three main muscles. They are called: internal oblique, external oblique and rectus
abdominus.



What's Your Favorite Ab Exercise?
Plank Pose

Start- Start in an upper push-up position. Your hands are directly under you
shoulders and your feet are together. Keep your back as flat as possible. Your head
and neck are in line with your spine (you should be looking at the ground).

Go For It- Stay in this position as long as possible. Just count those seconds!

Tips and Techniques-

- Remember to breathe!
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- Pull your belly button into your spine.

- If you feel this ab exercise in your lower back, lift your derriere up into the air a
bit.

- When you cannot hold on for another second, come down to all fours (hands and
knees). Then recline back so you are sitting on your heels. Then bend from your
hips so that your head is resting on the ground. This is a called Child's Pose.

- Plank Pose and Child's Pose are two of many yoga poses that I use in my trainings.

- This is my favorite ab exercise of all time. It works the inner most ab muscle called
your transverse abdominus. That muscle is responsible for holding in our stomach
(giving the appearance of a flat stomach), and supporting our spine.


Leg Lowering

Start- Begin by lying on your back. Place your hands wherever they are
comfortable. Lift your legs straight into the air.

Go For It- Very slowly begin to lower your legs so that they are almost touching the
ground. Pause for one second and begin to lift back to start.

Tips and Techniques-

- Inhale as you lower your legs to the ground. Exhale as you lift them back to the
sky.

- Pull your belly button into your spine.

- If you feel you need some lower back support, place your hands in the small of
your lower back.

- You should feel this ab exercise in your lower abs.


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Reverse Crunch

Start- Begin by lying on your back. Place your hands wherever they are
comfortable. Bend your knees and bring your feet off the floor. Push the small of
your lower back into the ground.

Go For It- Lift your bottom off the floor by bringing your knees back towards your
chest. Once they reach your chest, go back to the starting position in a controlled
manor.

Tips and Techniques-

- Exhale as your lift knees back towards chest. Inhale as you lower back to start.

- Pull your belly button into your spine.

- Try to only use your lower abs to lift your bottom off the floor. Using momentum
or your arms is not going to give you the stomach results you are looking for.

- You should feel this ab exercise in your lower abs.




Bicycle

Start- Begin by lying on your back. Place your hands wherever they are
comfortable. Bend your knees to a 90 degree angle.

Go For It- Very slowly straighten your right leg up to the sky and lower it almost to
the ground. Bring it back to start. Now slowly take your left leg straight up and
slowly lower it to the floor. Take it back in to start.

Tips and Techniques-

- Inhale and Exhale as you feel most comfortable. Just breathe in this ab exercise.

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- Pull your belly button into your spine.

- If you feel you need some lower back support, place your hands in the small of
your lower back.

- You should feel this ab exercise in your lower abs.

- It is extremely important to do this exercise slow and controlled. Many people
move through it faster than the speed of light. If you want results, go slow and
controlled.

- Only take the right leg up, down, and back in. The left leg stays bent in a 90 degree
position. Then do your left leg. Take it up, down, and back in as your right leg stays
in place.


Ball Crunch

Start- Have a seat on the stability ball. Place your knees over your ankles, and
separate your knees so that they are hip width apart.

Go For It- Begin to lean the upper body back. Stop at a 45 degree angle. Pause for a
second and return to start.

Tips and Techniques-

- Inhale as you lower back. Exhale as you move back to start.

- Putting your tongue on the roof of your mouth will help with any neck strain.

- The closer your feet are to one another the harder this exercise is.

- You can do this ab exercise many ways. Try leaning back and holding there for 10
seconds. Yowser!

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Oblique Crunch on Ball

Start- Begin by sitting on a stability ball and leaning back until your lower back is
supported by the ball. Your knees should be hip width apart and directly over your
ankles. Hands can be where you feel most comfortable.

Go For It- Begin to lift the upper body. However, instead of lifting straight up, we
want to lift up and to the right. Pause here for a second and return back to start.

Tips and Techniques-

- Exhale as your lift up. Inhale as you lower back to start.

- Pull your belly button into your spine.

- Putting your tongue on the roof of your mouth will help with any neck strain.

- Remember to do an equal amount of sets and reps on the opposite side.


180 Ball Crunch

Start- Begin by sitting on a stability ball and leaning back until your entire body is
supported by the ball. Let the head relax too. Hands can be where you feel most
comfortable.

Go For It- Begin to lift the upper body to an almost-sitting position. Pause here for a
second and return back to start.

Tips and Techniques-

- Exhale as your lift up. Inhale as you lower back to start.

- Pull your belly button into your spine.

- Putting your tongue on the roof of your mouth will help with any neck strain.

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- The further your feet are apart from one another, the easier this ab exercise
becomes.


Ball Rock

Start- Begin by lying on your back. Place a stability ball between your palms and
the tops of your feet.

Go For It- Begin to rock back and forward.

Tips and Techniques-

- BREATHE.

- Putting your tongue on the roof of your mouth will help with any neck strain.

- This is NOT an ab exercise for beginners.



Great abdominals are possible with regular exercise, cardio and proper nutrition.
Use the above ab exercises to create your favorite routine. Remember to switch your
ab exercise regularly.
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Appendix E-
Goal Specific Menus

Each goal specific menu was based on a 41 year old, sedentary woman. She has a
good bill of health and is not pregnant. She is 66 inches tall and weighs 200 pounds.
These menus are sample menus.

Please consult with a doctor and/or a dietitian before beginning any new nutrition
and fitness program.

All suggested disease prevention menus are simply that- suggestions. The menus are
based on current findings and assumptions.

Here is a summary of the template menus you can choose from.

1500 Calories Bone Health
Osteoporosis, or brittle bone disease, currently affects an estimated ten million
Americans. Another 18 million Americans have a bone density that is not quite
osteoporosis but is still low enough to raise their risk for bone fractures. Maximum
bone loss occurs as early as the mid thirties. After that we begin to slowly lose bone
density and/or bone strength. The "Bone Health" Templates are on the cutting-edge
of current research being done in the areas of bone strength and the prevention of
osteoporosis.

The nutritional goals in maximizing bone mass and minimizing bone loss include
adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C,
vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. These menus
include foods such as dairy products, fruits, vegetables, whole-grains, nuts and
meats that are rich in all of these essential nutrients.

Other important nutritional bone health goals that these Templates include are
limited amounts of sodium, limited amounts of caffeine and an adequate intake of
protein. Ongoing studies are linking vitamin K and vitamin B12 to the prevention of
hip fractures and to the strengthening of bones. These menus include foods such as
dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are
rich in both these important vitamins.

In addition, these menus include isoflavones from soy foods, which are believed to
help prevent osteoporosis and benefit bone health. Soy foods and flaxseed are also
excellent sources of phytoestrogens. Phytoestrogens are known as plant chemicals
and have been shown to either directly or indirectly impact bone turnover.


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1500 Calories Breast Cancer Prevention
These menus are for women who are serious about taking preventative steps to
lower their risk for breast cancer. These menus are predominantly plant-based; are
low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in
calcium and moderate in sugar and sodium. These templates are high in fiber and
whole-grains, which may help to fight breast cancer by lowering levels of estrogen in
the body. These menus include good sources of unsaturated fats, specifically
monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and
nuts, which also may help fight breast cancer.

The Breast Cancer Templates are jam-packed with foods that contain
phytochemicals, which may have a preventative effect against certain diseases
including breast cancer. Phytochemicals include indoles in cruciferous vegetables
such as broccoli and cauliflower, polyphenols present in green or black tea, lycopene
in red colored produce, beta-carotene in orange and yellow produce and isoflavones
in legumes such as soybeans.

The foods contained in these menus increase your intake of not only phytochemicals
but antioxidants, which may also help to protect you from certain health problems
such as breast cancer. These menus provide antioxidants through a large variety of
colorful fruits and vegetables.

1500 Calories Cancer Prevention
According to the American Cancer Society, scientific evidence suggests that about
one-third of the 555,500 cancer deaths that are expected to occur in 2002 will be
related to preventable factors such as nutrition, physical inactivity, obesity and
other lifestyle factors.

The Cancer Smart Templates are for people who are serious about taking
preventative steps in the area of nutrition to help lower their risk for cancer. These
menus contain loads of plant-based foods; are low in saturated fats yet moderate in
unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and
sodium. These templates are full of fruit and vegetables, which according to the
American Institute for Cancer Research (AICR) are rich in substances that help
reduce the risk of cancer, heart disease and other chronic diseases like diabetes.

Eating a wide variety of fruits and vegetables is important because certain types of
phytochemicals are found only in specific kinds of fruits and vegetables.
Phytochemicals are "plant-chemicals" that have disease-fighting properties and
may help rid the body of carcinogens.

For example, carotenoids, a group of antioxidants found in tomatoes, watermelon
and sweet potatoes, are believed to enhance immunity and heart health as well as
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play an anticancer role. Another type, lycopene, is linked to reduced risk of prostate
and breast cancer. These templates are also high in fiber and whole-grains and
contain soy foods, which may help to fight some forms of cancer. They also include
good sources of unsaturated fats, specifically monounsaturated fats and Omega-3
fatty acids in the form of fish, flaxseed, and nuts, which also may help fight certain
types of cancer.

Consuming a diet high in fruits and vegetables ensures a diet that is full of
important antioxidants such as vitamin C, E and A (in the form of beta-carotene).
Antioxidants are also important in helping your body to prevent the DNA damage
that can cause cancer.


1500 Calories Energy Booster
Do you feel like you struggle to get out of bed in the morning, feel tired after lunch
and barely make it through the evening without falling asleep on the couch? Do you
feel just plain worn-out?

Then maybe the Energy Booster Template is just what you need. The Energy
Booster Template ensures that you eat high-energy, healthy foods all day long to
help you fight fatigue and help get you through your busy day with vigor.

The Template incorporates quick delicious energy boosting smoothies during the
least energetic parts of your day. Don't let your diet be the culprit of lost motivation!
Use the Energy Booster Template to turn your day around!

1500 Calories Healthy Aging
By the time most people reach the age of 50 or 60 they tend to accept the negative
effects of aging as a fact of life that they have little or no control over. However,
there are some factors that people DO have control over and one of those is their
nutritional intake.

There is a large body of evidence that suggests that there are positive effects we can
have on aging that deal directly with the foods we eat. The good news is that good
nutrition incorporated into our lifestyle can help improve energy level, heart
function, blood pressure, bone density, and bowel function as well as help keep
weight in a healthy range and help prevent certain diseases such as cancer.

As we age it is important to concentrate on spending calories wisely, consuming
enough protein and calcium, as well as maintaining your intake of vitamin D, iron,
vitamin A, folate, vitamin B12, vitamin B6 and zinc. Drinking plenty of fluids
including water can help battle the changes that occur with aging and fluid intake.

The Healthy Aging Templates ensure that you receive all of the proper nutrition
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necessary to help make aging a healthy time of your life.

1500 Calories Heart Disease
Heart Disease is the number one leading cause of death in both men and women in
the United States. Foods that you choose strongly influence the health of your heart
so better dietary habits can greatly reduce your risk for heart disease.

These menus are for people who want to be health conscious and heart healthy.
These menus follow the guidelines set by the American Heart Association to help
reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a
variety of whole-grain products, and "good" fats. The menus are rich in foods that
contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and
flaxseed, which all help to lower cholesterol and protect our heart health. This heart
healthy diet is high in B vitamins including B6 and folate, which may help to lower
levels of a substance called homocysteine in the blood. High levels of homocysteine
are a clear risk factor for heart disease.

Other heart healthy substances included in these menus are phytochemicals such as
isoflavones found in legumes such as soybeans; lycopene found in produce such as
tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols
present in green or black tea; and beta-carotene found in orange and yellow
produce.

Drink your tea with these menus- current research finds that drinking tea regularly
may protect arteries from plaque build-up. The foods contained in these menus
increase your intake of not only phytochemicals but also antioxidants, which also
can help to protect you from certain health problems such as heart disease.

1500 Calories Heart Healthy
These menus are definitely Heart Healthy. They are all low-sodium (below 2400 mg
sodium for each day), they contain plenty of fiber and contain NO red meat. These
menus are low in fat, especially saturated fat, and higher in unsaturated fats,
polyunsaturated and monounsaturated, the "heart healthy" fats. These menus are
also low in cholesterol with no more than 200 mg per day. Also included in these
menus are soy foods. Soy foods can help protect against heart disease by helping to
reduce cholesterol levels.

1500 Calories High (am) to Low (pm) Glycemic
The glycemic index is a helpful tool that measures how fast a food, that contains
carbohydrates, will raise your blood sugar. The values on the glycemic index chart
are based on pure glucose.

Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a
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good base to compare other foods to. Glucose is given the value of 100 and all other
foods are compared to that number.

The closer a food is to the value of 100, the faster it will be absorbed into your
bloodstream and the faster the body will use it up. The lower the number is the
slower it is absorbed into your bloodstream.

The glycemic index only applies to foods that contain carbohydrates. That includes
every food group except the meat and fat group. The High to Low Glycemic
Template incorporates high glycemic foods in the morning and afternoon for high
energy and winds you down with low glycemic foods in the late afternoon and
through the evening hours when you are less active.



1500 Calories Low Carb
These menus are low-carb (about 40% carbs) but still contain all of the essential
nutrients. These menus are not, "no carb.” They contain enough for good health
and a healthy, successful weight loss program.

The carbs that are included are concentrated high fiber products. Also included in
these menus are "Balance Bars" that are 40% carb, 30% protein and 30% fat.
These Meal Bars make for easy but nutritious meals and fit right into these menus!
These Bars also include a great source of soy protein.

1500 Calories Low Cholesterol
The Low Cholesterol/Low Fat template provides 7 days of meal plans each
consisting of 5-6 meals each day. The macronutrient ratios average 65%
carbohydrates, 20% protein and 15% fat for the seven day period. The cholesterol
intake averages less than 120 mg per day for the seven day period.

1500 Calories Low Glycemic (all day)
As mentioned above, the glycemic index is a helpful tool that measures how fast a
food, that contains carbohydrates, will raise your blood sugar. The values on the
glycemic index chart are based on pure glucose. Glucose is a carbohydrate that
absorbs very quickly into the body, which makes it a good base to compare other
foods to.

Glucose is given the value of 100 and all other foods are compared to that number.
The closer a food is to the value of 100, the faster it will be absorbed into your
bloodstream and the faster the body will use it up. The lower the number is the
slower it is absorbed into your bloodstream. Lower glycemic foods will normally
leave you feeling fuller and satisfied longer.
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The glycemic index only applies to foods that contain carbohydrates. That includes
every food group except the meat and fat group. The Low Glycemic Templates do
all the figuring for you. Following these menus helps you follow a diet that contains
low glycemic foods.

Most of the foods contained in these menus have a glycemic index of around 50 or
less. Following a diet full of lower glycemic foods can help keep your blood sugar
level from falling too rapidly. Low glycemic foods do not cause your body to release
as much insulin into your bloodstream and as a result are broken down over a
longer period of time.

The result is a longer, steadier release of energy, helping you to feel more alert and
energetic through your day. By following these menus you will also be less likely to
binge eat because your blood sugar levels are in balance.

1500 Calories Low (am) to High (pm) Glycemic
The Low to High Glycemic Template incorporates low glycemic foods in the
morning and afternoon for those people who schedule requires less energy during
those hours and offers high glycemic foods for higher energy in the late afternoon
and through the evening hours when you may be more active.

1500 Calories Mature Women
These menus are geared toward the older woman going through menopause. At this
time in a woman's life, diet is especially important to health and well-being. These
menus meet the needs of these women.

The Mature Women menus include good sources of fiber, are low in fat (20 to 24%
fat), high in calcium and moderate in sodium. They contain Soy products, which are
believed to help fight symptoms of menopause as well, as decrease the risk for
certain cancers and help protect against heart disease.

1500 Calories On The Go
Are you one of those people who never eat right because you are always "on-the-
go"? Do you lack a healthy diet because of your busy lifestyle? Look no further! The
On-The-Go Templates are exactly what you need to continue your busy lifestyle
AND eat a healthy diet.

These Templates provide you with all types of ideas of how you can still eat healthy
even though you feel you never have the time. They incorporate whole foods as well
as some healthy fast food restaurant meals. No matter how busy you are a healthy
diet is vital to good health and increased energy. Don't let your busy lifestyle take
the place of good nutrition. You can have both by using the On-The-Go Templates.
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1500 Calories Stable Blood Sugar
Blood sugar or glucose is the body's main source of energy and is formed when any
type of carbohydrate is digested. Keeping blood sugar levels stable or level
throughout the day is vital to people with diabetes to help protect them from
developing diabetic complications down the road. It is also imperative for people
with hypoglycemia to help keep them feeling their best all day long.

Tight control of blood sugar levels can also help you avoid hunger throughout the
day. It is the dips in your blood sugar level that brings on those feelings of intense
hunger. The Stable Blood Sugar Templates are meant to help people keep their
blood sugar levels as stable as possible throughout the entire day.

The Templates incorporate six meals everyday to help minimize dips in blood sugar
levels. They are packed with good nutrition including fiber, healthy fats, flaxseed
and chromium that all play an important role in stabilizing blood sugar levels.

If you have type 1 or type 2 diabetes, check with your physician before following any
type of meal plan. Meal planning for diabetics should be individualized and based
on individual nutritional goals as well as medications.

1500 Calories Stroke Prevention
The Stroke Templates follow the ideas of the "DASH Diet" (Dietary Approaches to
Stop Hypertension), a set of dietary guidelines designed for those with high blood
pressure but also a heart-healthy eating plan.

Recent research found that the DASH Diet, which may help lower blood pressure,
might also reduce levels of homocysteine, a possible risk factor for heart disease and
stroke.

The DASH Diet is rich in low-fat dairy foods, fruits, and vegetables as well as low in
saturated fat and total fat. This eating plan is rich in minerals that may help to
lower blood pressure, especially calcium, potassium and magnesium. These
templates are also jam packed with vitamin C. A growing body of evidence suggests
that people who eat plenty of fruits and vegetables daily to meet their vitamin C
requirements have healthier blood pressure levels than those who don't.

These Templates contain loads of fruits and vegetables, which allows for a moderate
intake of sodium since these foods are so much lower in sodium than many other
foods. Sodium continues to be a controversial issue when it comes to high blood
pressure but it is always good general nutritional advice to follow a diet lower in
sodium.

It is hard to believe but every 53 seconds, someone in the United States experiences a
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stroke and every 3.3 minutes someone dies from a stroke. According to the
American Stroke Association, strokes killed an estimated 158,448 people in 1998
and it is the nation's third leading cause of death. Stroke is also one of the leading
causes of serious, long-term disability in the United States.

Among the many risk factors for stroke, high blood pressure is one of the most
significant. People with heart disease are also at higher risk of stroke. Fortunately
risk factors for both of these conditions can be lowered with proper nutrition.


1500 Calories Vegan
These menus are for the strict vegetarian or vegan. They include NO animal
products. These menus ensure over 800 milligrams of calcium per day, a mineral
that is hard to get for vegans. They also contain plenty of fiber and at least 72% of
the RDI for Iron for the weeks average. The higher calorie levels contain all of the
recommended Iron for the day. These menus contain plenty of healthy soy also.

1600 Calories Low Fat
The Low Fat template has been designed to yield results by combining the cleanest
(low in fats), highest quality foods possible distributed between 5 and 6 meals each
day to boost metabolism.

Protein sources are provided by lean meats such as chicken, turkey and fish. This
template may be somewhat limited in variety but has been proven to shed weight
when combined with a regular exercise routine consisting of cardiovascular
exercises to burn calories and resistance exercises to maintain muscle tissue.

The Low Fat template is a very popular choice among fitness enthusiasts. It works
well to burn fat and maintain muscle.

1600 Calories Wheat Free/Low Fat
The Wheat Free/Low Fat template provides 7 days of meal plans each consisting of
5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 20%
protein and 15% fat for the seven day period.

1700 Calories Vegetarian/Low Fat
The Low Fat Vegetarian template provides 7 days of meal plans each consisting of
5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15%
protein and 20% fat for the seven day period.


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1800 Calories Teen Scene
Is getting your teenager to eat a healthy, well-balanced diet an everyday challenge?
During the teen years, good nutrition plays a vital role in proper growth and
development as well as eating habits later in life. Now is the time to teach your teen
good eating habits that will last a lifetime.

The Teen Scene Templates will help guide you through feeding your teenager a
healthy diet that you can BOTH agree on. The Teen Scene Templates will ensure
your teenager is receiving all of the essential nutrients they need for proper growth
and development through these crucial years.

These Templates include what all teenagers need: plenty of calcium, iron, calories,
protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These
Templates are formed around a healthy diet for teens that includes four or more
servings of dairy per day; four to six ounces of lean meat per day, fish, poultry or
dried beans per day; three servings of vegetables; two servings of fruit and at least
six servings of grain products per day.


1900 Calories Performance Training
The performance menus provide high quality whole grain and vegetable foods for
optimum performance needs. The average macronutrient ratio for the 7-day period
is 60% carbohydrates, 20% protein and 20% fat.

The templates also offer a daily average intake of 40 grams of dietary fiber. High
fiber levels will minimize body fat storage and stabilize glucose thus stabilizing
blood sugar levels within the body to maximize sustained energy levels.

2200 Calories Lean Bodybuilder
The Lean Bodybuilder template provides 7 days of meal plans each consisting of 5-6
meals each day. The macronutrient ratios average 50% carbohydrates, 35% protein
and 15 percent fat for the seven day period.



Next are the Grocery Lists and Goal Specific Menus.

Use them as they are or modify as needed. Always
consult with your physician or dietitian before
embarking on this or any new nutrition, fitness, health
program.

146
Grocery List: 1500 Calories Bone Health
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Baby Foods
Babyfood, pretzels
1.00
1 oz
Beans, LentiIs
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.50
1 cup
Peanut butter, smooth style, with salt
1.00
2 tablespoon
Refried beans, canned (includes USDA commodity)
0.50
1 cup
Soy milk, fluid
3.50
1 cup
Soybeans, mature seeds, dry roasted
0.50
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.2 block
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
40.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
15.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
30.00
fluid ounce(s)
Breads and baked goods
Bagel - Honey Wheat, Earth Grains
1.00
each
Bread, pita, whole-wheat
0.50
1 pita, large (6-1/2" dia)
Bread, pumpernickel, toasted
2.00
1 oz
English muffins, wheat, toasted
0.50
1 muffin
English muffins, whole-wheat
1.00
1 muffin
English muffins, whole-wheat, toasted
1.00
1 muffin
Pita - wheat
1.00
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.00
each
Grapes - American
17.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RÌGHT Fruit & Nut
1.00
1 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
1.50
1 oz
Oatmeal - instant pkt.,apples/spice, Quaker
1.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
1.00
ounce(s)
Cheese, mozzarella, part skim milk
2.00
1 oz
Cream Cheese, Light, Phili brand
2.00
ounce(s)
Egg, whole, cooked, hard-boiled
2.00
1 large
Milk - skim, no fat
6.50
cup
Parmesan, grated, KRAFT
0.33
ounce(s)
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup
1.50
2 tablespoon
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
4.50
table spoon
Fats & OiIs
Margarine-like spread, (approximately 40% fat), corn (hydrogenated and regular)
1.50
1 teaspoon
Margarine-like spread, (approximately 40% fat), unspecified oils
1.00
1 teaspoon
Oil, olive, salad or cooking
1.00
1 teaspoon
Olive oil - pure
0.58
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.50
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
0.50
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Asparagus/ Fresh - Boiled
0.50
cup
Celery - raw stalk trimmed
7.00
each
Tortilla 99% fat free, whole wheat, flour
1.00
each
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.00
3 oz
Fish, tuna salad
1.00
1 cup
147
Food Quantity Measure
Fruits & Fruit Juices
Apricots, dried, sulfured, stewed, without added sugar
1.00
1 cup, halves
Banana - med 8"
1.00
each
Blueberries, raw
1.00
1 cup
Cantaloupe - muskmelon
0.50
each
Grapefruit - pink or red 4" diam.
0.50
each
Grapes - American
17.00
each
Orange - medium
1.00
each
Peaches, raw
1.00
1 cup slices
Raisins, seedless
2.00
1 miniature box (.5 oz)
Raisins, seedless
0.25
50 raisins
Strawberries, raw
1.75
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
CONTADÌNA Deluxe Marinara Sauce, ready-to-serve
0.25
0.5 cup
Salsa - Chunky medium, Pace
2.00
table spoon
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.25
cup
Syrup - Aunt Jemima, Lite
2.00
table spoon
MeaIs, Entrees and Sidedishes
Morningstar Farms Tomato Basil and Pizza Burger
2.00
each
MisceIIaneous
Waffle - EGGO, frozen, Homestyle
4.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.00
cup
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
1.00
1 oz (22 whole kernels)
Seeds, flaxseed
3.00
1 tablespoon
Performance Carbohydrates
Bread whole wheat -slice
2.00
each
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
7.00
ounce(s)
Halibut - broiled
3.00
ounce(s)
Kraft American Cheese 2% Milk
4.00
slice
Recipes
MAÌN44 - Oriental Beef & Broccoli
1.00
each
MAÌN51 - Lentil Stew
0.50
each
Rice, grains, fIour
Rice, brown, long-grain, cooked
1.00
1 cup
Seasonings
Spices, garlic powder
0.33
1 tablespoon
Snacks & Treats
Snacks, popcorn, air-popped, white popcorn
4.00
1 cup
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned, ready-to-serve
1.00
1 cup
148
Food Quantity Measure
VegetabIes
Asparagus, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Bok Choy, boiled, drained
1.00
1/2 cup
Broccoli, cooked, boiled, drained, without salt
1.00
0.5 cup, chopped
Broccoli, flower clusters, raw
1.00
1 cup flowerets
Carrots, baby, raw
16.00
1 large
Cauliflower, cooked, boiled, drained, without salt
2.00
0.5 cup (1" pieces)
Green salad w/ raw vegetables
5.50
cup
Mushrooms, raw
1.00
0.5 cup pieces
Onions, raw
1.00
1 slice, medium (1/8" thick)
Onions, spring or scallions (includes tops and bulb), raw
0.25
1 cup, chopped
Spinach - boiled, drained
0.50
cup
Spinach, raw
3.00
1 leaf
Sweetpotato, cooked, baked in skin, without salt
0.50
1 cup
Tomato - sm. w/peel, 2.5" diam.
2.00
small
tomato, diced
1.00
1/2 cup
149
1500 Calories Bone Health MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RÌGHT Fruit & Nut
0.5
1 cup (1
NLEA
serving)
22.47 1.93 0.91 100.65
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
254.27 26.93 1.41 342.65
Totals for Breakfast
Snack 1
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
20.44 11.57 1.50 143.48
Totals for Snack 1
Lunch
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
CONTADÌNA Deluxe Marinara Sauce, ready-to-serve
0.3
0.5 cup
2.17 0.38 0.88 18.13
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
38.14 15.84 8.96 276.13
Totals for Lunch
Snack 2
Babyfood, pretzels
0.5
1 oz
11.51 1.51 0.28 55.58
Nuts, almonds, dry roasted, without salt added
0.5
1 oz (22
whole
kernels)
2.70 3.09 7.40 83.58
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
25.29 5.03 7.74 181.02
Totals for Snack 2
Dinner
Asparagus/ Fresh - Boiled
0.5
cup
3.80 2.30 0.30 22.00
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Fish, salmon, pink, cooked, dry heat
1.0
3 oz
0.00 21.73 3.76 126.65
Olive oil - pure
0.3
table spoon
0.00 0.00 4.62 42.90
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
29.45 27.68 9.83 316.41
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
2.0
1 cup
12.46 1.92 0.67 61.12
Soybeans, mature seeds, dry roasted
0.3
1 cup
14.07 17.02 9.30 193.93
26.53 18.94 9.97 255.05
Totals for Snack 3
394.12 106.00 39.41 1,514.73
TotaIs for Day #1
150
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Bread, pumpernickel, toasted
1.0
1 oz
14.62 2.66 0.95 77.00
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Margarine-like spread, (approximately 40% fat), unspecified oils
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
40.45 17.98 8.90 310.25
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cottage Cheese - 1% fat
0.8
cup
4.65 21.00 1.73 123.00
15.16 21.54 1.96 164.33
Totals for Snack 1
Lunch
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
49.66 19.93 10.58 361.48
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.40 1.50 0.23 108.62
Totals for Snack 2
Dinner
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.5
1 cup
20.18 7.67 0.44 112.40
Bok Choy, boiled, drained
1.0
1/2 cup
1.51 1.33 0.14 10.00
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Oil, olive, salad or cooking
1.0
1 teaspoon
0.00 0.00 4.00 35.36
Parmesan, grated, KRAFT
0.3
ounce(s)
0.33 3.96 2.97 42.90
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.2 block
2.70 7.32 4.06 70.07
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
55.21 27.40 12.72 404.40
Totals for Dinner
Snack 3
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
21.43 11.65 9.27 204.29
Totals for Snack 3
210.30 99.99 43.66 1,553.36
TotaIs for Day #2
151
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries, raw
0.8
1 cup,
halves
8.76 0.76 0.34 36.48
Syrup - Aunt Jemima, Lite
1.0
table spoon
6.55 0.01 0.05 27.00
Waffle - EGGO, frozen, Homestyle
2.0
each
32.00 6.00 10.00 240.00
255.31 22.77 10.39 413.48
Totals for Breakfast
Snack 1
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
16.00 5.50 5.00 126.00
Totals for Snack 1
Lunch
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Kraft American Cheese 2% Milk
2.0
slice
2.00 8.00 6.00 100.00
Margarine-like spread, (approximately 40% fat), corn (hydrogenated
and regular)
0.5
1 teaspoon
0.01 0.01 0.97 8.63
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned,
ready-to-serve
1.0
1 cup
20.30 7.79 1.50 125.84
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
52.07 21.90 11.07 389.84
Totals for Lunch
Snack 2
Bagel - Honey Wheat, Earth Grains
0.5
each
22.50 4.50 0.00 120.00
Peanut butter, smooth style, with salt
0.5
2
tablespoon
2.95 4.00 8.36 95.84
25.45 8.50 8.36 215.84
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.5
cup
6.67 2.59 0.15 33.00
MAÌN44 - Oriental Beef & Broccoli
1.0
each
14.00 24.00 5.00 191.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
23.38 26.59 7.15 246.37
Totals for Dinner
Snack 3
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Soy milk, fluid
0.5
1 cup
5.68 4.59 2.55 60.03
27.98 6.89 3.35 153.03
Totals for Snack 3
400.19 92.15 45.32 1,544.55
TotaIs for Day #3
152
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RÌGHT Fruit & Nut
0.5
1 cup (1
NLEA
serving)
22.47 1.93 0.91 100.65
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
255.72 26.93 1.61 349.15
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
11.21 14.77 1.36 115.15
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Morningstar Farms Tomato Basil and Pizza Burger
1.0
each
7.00 11.00 6.00 130.00
Onions, raw
1.0
1 slice,
medium
(1/8" thick)
1.42 0.13 0.01 5.88
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
37.32 15.08 6.76 266.68
Totals for Lunch
Snack 2
Babyfood, pretzels
0.5
1 oz
11.51 1.51 0.28 55.58
Nuts, almonds, dry roasted, without salt added
0.5
1 oz (22
whole
kernels)
2.70 3.09 7.40 83.58
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
26.00 5.03 7.74 183.39
Totals for Snack 2
Dinner
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.3
cup
7.50 1.00 1.00 55.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
35.43 33.52 9.25 348.49
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
2.0
1 cup
12.46 1.92 0.67 61.12
Soybeans, mature seeds, dry roasted
0.3
1 cup
14.07 17.02 9.30 193.93
26.53 18.94 9.97 255.05
Totals for Snack 3
392.21 114.27 36.69 1,517.91
TotaIs for Day #4
153
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Raisins, seedless
0.3
50 raisins
5.15 0.20 0.03 19.44
252.74 28.77 3.63 358.92
Totals for Breakfast
Snack 1
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.40 1.50 0.23 108.62
Totals for Snack 1
Lunch
Broccoli, flower clusters, raw
1.0
1 cup
flowerets
3.72 2.12 0.25 19.88
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
English muffins, wheat, toasted
0.5
1 muffin
12.66 2.44 0.55 63.18
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
56.60 27.05 17.16 476.51
Totals for Lunch
Snack 2
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
24.01 8.04 0.24 131.33
Totals for Snack 2
Dinner
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Halibut - broiled
3.0
ounce(s)
0.00 22.50 3.00 120.00
Spinach - boiled, drained
0.5
cup
3.40 2.70 0.20 21.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
27.37 28.35 3.63 247.63
Totals for Dinner
Snack 3
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
21.43 11.65 9.27 204.29
Totals for Snack 3
410.55 105.36 34.15 1,527.29
TotaIs for Day #5
154
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, Lite
1.0
table spoon
6.55 0.01 0.05 27.00
Waffle - EGGO, frozen, Homestyle
2.0
each
32.00 6.00 10.00 240.00
264.29 30.91 10.68 487.32
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.8
cup
4.65 21.00 1.73 123.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
12.76 21.77 1.94 156.15
Totals for Snack 1
Lunch
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Grapes - American
17.0
each
6.97 0.34 0.17 34.00
Onions, spring or scallions (includes tops and bulb), raw
0.3
1 cup,
chopped
1.84 0.46 0.05 8.00
Refried beans, canned (includes USDA commodity)
0.5
1 cup
19.57 6.92 1.59 118.44
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
49.37 18.71 6.81 340.44
Totals for Lunch
Snack 2
Celery - raw stalk trimmed
4.0
each
8.00 2.00 0.00 40.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
10.71 5.00 5.00 102.37
Totals for Snack 2
Dinner
Asparagus, frozen, cooked, boiled, drained, without salt
0.5
1 cup
1.73 2.66 0.38 16.20
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
49.17 41.30 5.85 403.80
Totals for Dinner
Snack 3
Grapes - American
17.0
each
6.97 0.34 0.00 34.00
6.97 0.34 0.00 34.00
Totals for Snack 3
393.27 118.04 30.27 1,524.08
TotaIs for Day #6
155
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Bread, pumpernickel, toasted
1.0
1 oz
14.62 2.66 0.95 77.00
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Margarine-like spread, (approximately 40% fat), corn (hydrogenated
and regular)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
32.93 17.88 8.83 282.07
Totals for Breakfast
Snack 1
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
20.44 11.57 1.50 143.48
Totals for Snack 1
Lunch
English muffins, whole-wheat
1.0
1 muffin
26.66 5.81 1.39 133.98
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Morningstar Farms Tomato Basil and Pizza Burger
1.0
each
7.00 11.00 6.00 130.00
Salad dressing, KRAFT Mayo Light Mayonnaise
0.5
1
tablespoon
0.64 0.05 2.47 25.05
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
46.51 22.64 13.09 390.33
Totals for Lunch
Snack 2
Bagel - Honey Wheat, Earth Grains
0.5
each
22.50 4.50 0.00 120.00
Peanut butter, smooth style, with salt
0.5
2
tablespoon
2.95 4.00 8.36 95.84
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
26.16 8.50 8.36 218.21
Totals for Snack 2
Dinner
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
MAÌN51 - Lentil Stew
0.5
each
24.50 9.50 1.00 141.00
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Spices, garlic powder
0.3
1
tablespoon
1.92 0.44 0.02 8.76
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
50.17 14.80 6.45 301.75
Totals for Dinner
Snack 3
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
21.43 11.65 9.27 204.29
Totals for Snack 3
197.65 87.05 47.50 1,540.13
TotaIs for Day #7
156
Grocery List: 1500 Calories Breast Cancer
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, pinto, mature seeds, cooked, boiled, with salt
1.50
1 cup
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
0.50
1 cup
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
0.50
1 cup
Hummus, commercial
0.50
1 cup
Soy milk, fluid
3.25
1 cup
Soybeans, mature seeds, dry roasted
0.50
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.5 cup
Walnuts, dried
1.25
ounce(s)
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
44.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
21.00
1 cup (8 fl oz)
Vegetable juice - V8
16.00
fluid ounce(s)
Breads and baked goods
Bagels, oat bran
2.00
1 bagel (3" dia)
Pita - wheat
3.50
each
Carb. Snack Foods (HeaIthy)
Wheat thins
34.00
biscuit
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
1.50
1 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
1.75
1 oz
oats, instant, fortified, with bran and raisins, prepared with water
1.00
1 packet, prepared
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.50
ounce(s)
Cream Cheese, Light, Phili brand
1.25
ounce(s)
Milk - skim, no fat
6.00
cup
Parmesan, grated, KRAFT
0.25
ounce(s)
Yogurt - Yoplait, Light, all flavors
24.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
4.50
table spoon
Fats & OiIs
Olive oil - pure
1.33
table spoon
Salad dressing, KRAFT Mayo Light Mayonnaise
1.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Green beans - string boiled & drained
5.00
ounce(s)
Tortilla 99% fat free, whole wheat, flour
5.00
each
Finfish and SheIIfish
Fish, halibut, Atlantic and Pacific, cooked, dry heat
1.00
3 oz
Fish, salmon, pink, cooked, dry heat
1.00
3 oz
Fish, tuna salad
0.50
1 cup
Fish, tuna, light, canned in water, without salt, drained solids
1.00
3 oz
Fruits & Fruit Juices
Banana - med 8"
2.00
each
Blueberries, raw
1.50
1 cup
Cantaloupe - muskmelon
1.00
each
Grapefruit - pink or red 4" diam.
1.00
each
Guavas, common, raw
1.00
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Orange - medium
1.00
each
Peach - medium, approx 4 oz.
2.00
medium
Raspberries, raw
0.50
1 cup
Strawberries
2.25
cup
Watermelon, raw
1.50
1 cup, balls
157
Food Quantity Measure
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
2.00
table spoon
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
5.00
table spoon
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
2.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.50
cup
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
0.25
1 oz (22 whole kernels)
Seeds, flaxseed
3.00
1 tablespoon
Performance Carbohydrates
Oatmeal - quick, measure uncooked
1.50
cup
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
6.00
ounce(s)
Egg Beaters - Fleischmann's
0.50
cup
Seasonings
Spices, garlic powder
0.50
1 teaspoon
Soups and Gravies
Sauce, ready-to-serve, salsa
2.00
1 tablespoon
Sauce, teriyaki, ready-to-serve
2.00
1 tablespoon
Split pea soup - prepared, Rokeach
1.00
cup
Starchy Carbohydrates (HeaIthy)
Brown Rice - cooked
0.75
cup
VegetabIes
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.00
1 cup
Brussels sprouts, frozen, cooked, boiled, drained, without salt
1.00
1 cup
Carrots, baby, raw
24.00
1 large
Carrots, frozen, cooked, boiled, drained, without salt
0.50
1 cup, sliced
Cauliflower, frozen, cooked, boiled, drained, without salt
0.50
1 cup (1" pieces)
Eggplant, cooked, boiled, drained, without salt
0.50
1 cup (1" cubes)
Green salad w/ raw vegetables
3.00
cup
Onions, raw
0.25
1 cup, chopped
Pepper - sweet bell, all colors, chopped,
0.50
cup
Potato, baked, flesh and skin, without salt
0.50
1 medium (2-1/4" to 3-1/4"
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1.00
0.5 cup
Spinach, raw
1.25
1 cup
Spinach, raw
1.00
1 leaf
Squash, winter, all varieties, cooked, baked, without salt
1.50
1 cup, cubes
Sweetpotato, cooked, baked in skin, without salt
1.00
1 medium (2" dia, 5" long,
Tomato - sm. w/peel, 2.5" diam.
1.00
small
tomato, diced
4.00
1/2 cup
Waterchestnuts, chinese, canned, solids and liquids
0.50
0.5 cup slices
zucchini, frozen, boiled, drained
1.00
1/2 cup
158
1500 Calories Breast Cancer MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - quick, measure uncooked
0.8
cup
41.85 9.90 4.50 222.75
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries
1.0
cup
9.00 1.00 0.00 60.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
271.46 35.30 4.90 481.12
Totals for Breakfast
Snack 1
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.85 0.87 0.40 48.73
Totals for Snack 1
Lunch
Beans, pinto, mature seeds, cooked, boiled, with salt
0.8
1 cup
32.90 10.53 0.67 175.70
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Sauce, ready-to-serve, salsa
2.0
1
tablespoon
2.00 0.41 0.08 8.96
Spinach, raw
0.5
1 cup
0.54 0.43 0.06 3.45
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Tortilla 99% fat free, whole wheat, flour
2.0
each
24.00 4.00 0.00 120.00
Vegetable juice - V8
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
72.61 25.13 6.10 443.11
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Walnuts, dried
0.8
ounce(s)
4.55 3.13 11.40 133.50
5.26 3.13 11.40 135.87
Totals for Snack 2
Dinner
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.5
1 cup
6.45 2.82 0.30 32.55
Eggplant, cooked, boiled, drained, without salt
0.5
1 cup (1"
cubes)
4.32 0.41 0.11 17.33
Fish, salmon, pink, cooked, dry heat
1.0
3 oz
0.00 21.73 3.76 126.65
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 medium
(2" dia, 5"
long, raw)
11.80 1.15 0.09 51.30
30.02 27.83 7.36 279.83
Totals for Dinner
Snack 3
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
20.44 11.57 1.50 143.48
Totals for Snack 3
411.65 103.83 31.65 1,532.14
TotaIs for Day #1
159
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Bagels, oat bran
1.0
1 bagel (3"
dia)
30.38 6.10 0.68 145.35
Cream Cheese, Light, Phili brand
0.8
ounce(s)
1.50 2.25 3.75 45.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
264.39 33.35 4.93 434.72
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
13.51 14.60 1.25 121.37
Totals for Snack 1
Lunch
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Potato, baked, flesh and skin, without salt
0.5
1 medium
(2-1/4" to
3-1/4" dia.)
18.19 2.15 0.11 79.98
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Vegetable juice - V8
4.0
fluid
ounce(s)
5.33 0.67 0.00 24.00
35.89 7.39 3.32 187.74
Totals for Lunch
Snack 2
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
31.66 12.11 1.74 187.18
Totals for Snack 2
Dinner
Fish, tuna, light, canned in water, without salt, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Parmesan, grated, KRAFT
0.3
ounce(s)
0.25 3.00 2.25 32.50
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spaghetti - whole wheat, cooked, Health Valley
0.8
cup
30.00 6.75 0.75 127.50
Spices, garlic powder
0.5
1 teaspoon
1.09 0.25 0.01 4.98
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
zucchini, frozen, boiled, drained
1.0
1/2 cup
4.01 1.30 0.15 19.00
47.33 35.15 11.50 404.08
Totals for Dinner
Snack 3
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Wheat thins
10.0
biscuit
119.16 12.52 37.56 88.00
130.53 21.71 42.66 208.05
Totals for Snack 3
523.31 124.31 65.40 1,543.14
TotaIs for Day #2
160
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
0.8
1 cup (1
NLEA
serving)
34.91 3.89 1.14 145.94
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
277.82 30.59 2.34 437.31
Totals for Breakfast
Snack 1
Strawberries
1.3
cup
11.25 1.25 0.00 75.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.96 1.25 0.00 77.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Split pea soup - prepared, Rokeach
1.0
cup
23.60 8.20 0.50 132.00
55.01 21.91 6.34 359.10
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Walnuts, dried
0.5
ounce(s)
3.04 2.09 7.60 89.00
3.75 2.09 7.60 91.37
Totals for Snack 2
Dinner
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
1.0
0.5 cup
4.90 3.81 0.48 30.40
Squash, winter, all varieties, cooked, baked, without salt
1.0
1 cup,
cubes
18.14 1.82 0.72 75.85
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
37.18 24.38 12.37 337.55
Totals for Dinner
Snack 3
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
39.34 10.43 8.50 254.08
Totals for Snack 3
425.05 90.65 37.16 1,556.78
TotaIs for Day #3
161
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
oats, instant, fortified, with bran and raisins, prepared with water
1.0
1 packet,
prepared
30.42 4.88 1.95 157.95
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Raspberries, raw
0.5
1 cup
7.34 0.74 0.40 31.98
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
154.37 22.01 2.75 333.30
Totals for Breakfast
Snack 1
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.85 0.87 0.40 48.73
Totals for Snack 1
Lunch
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
0.5
1 cup
27.14 5.94 1.37 142.80
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Tortilla 99% fat free, whole wheat, flour
2.0
each
24.00 4.00 0.00 120.00
63.15 26.98 11.04 465.70
Totals for Lunch
Snack 2
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cereals ready-to-eat, wheat germ, toasted, plain
0.3
1 oz
3.47 2.04 0.75 26.74
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.19 10.07 0.99 160.44
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Sauce, teriyaki, ready-to-serve
2.0
1
tablespoon
5.74 2.13 0.00 30.24
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.5 cup
3.74 10.13 5.62 97.02
Waterchestnuts, chinese, canned, solids and liquids
0.5
0.5 cup
slices
4.31 0.31 0.02 17.50
28.95 16.45 6.35 216.53
Totals for Dinner
Snack 3
Soybeans, mature seeds, dry roasted
0.3
1 cup
14.07 17.02 9.30 193.93
Watermelon, raw
1.5
1 cup, balls
17.44 1.41 0.35 69.30
31.51 18.43 9.64 263.23
Totals for Snack 3
318.03 94.81 31.16 1,487.93
TotaIs for Day #4
162
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bagels, oat bran
1.0
1 bagel (3"
dia)
30.38 6.10 0.68 145.35
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
49.94 12.40 3.48 266.72
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
13.51 14.60 1.25 121.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Hummus, commercial
0.5
1 cup
17.86 9.88 12.00 207.50
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
60.75 14.54 13.16 393.50
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Vegetable juice - V8
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Wheat thins
12.0
biscuit
142.99 15.02 45.07 105.60
151.70 16.02 45.07 143.97
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
2.0
table spoon
12.00 0.00 1.00 50.00
Brown Rice - cooked
0.8
cup
37.28 3.68 0.90 174.00
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Green beans - string boiled & drained
5.0
ounce(s)
11.13 2.63 0.38 50.00
Nuts, almonds, dry roasted, without salt added
0.3
1 oz (22
whole
kernels)
1.35 1.55 3.70 41.79
61.75 27.35 7.17 408.79
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
25.99 9.83 8.20 201.58
Totals for Snack 3
363.64 94.74 78.34 1,535.93
TotaIs for Day #5
163
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
0.8
1 cup (1
NLEA
serving)
34.91 3.89 1.14 145.94
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
277.82 30.59 2.34 437.31
Totals for Breakfast
Snack 1
Guavas, common, raw
1.0
1 cup
19.60 1.35 0.99 84.15
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
20.31 1.35 0.99 86.52
Totals for Snack 1
Lunch
Beans, pinto, mature seeds, cooked, boiled, with salt
0.8
1 cup
32.90 10.53 0.67 175.70
Chedder, mild shredded, KRAFT Lite Naturals
1.5
ounce(s)
1.50 12.00 7.50 120.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Spinach, raw
0.5
1 cup
0.54 0.43 0.06 3.45
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
51.12 25.72 8.52 382.15
Totals for Lunch
Snack 2
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
21.16 11.57 1.50 145.85
Totals for Snack 2
Dinner
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.5
1 cup
6.45 2.82 0.30 32.55
Fish, halibut, Atlantic and Pacific, cooked, dry heat
1.0
3 oz
0.00 22.69 2.50 119.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 medium
(2" dia, 5"
long, raw)
11.80 1.15 0.09 51.30
25.70 28.38 5.98 254.85
Totals for Dinner
Snack 3
Soybeans, mature seeds, dry roasted
0.3
1 cup
14.07 17.02 9.30 193.93
14.07 17.02 9.30 193.93
Totals for Snack 3
410.17 114.64 28.63 1,500.62
TotaIs for Day #6
164
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Oatmeal - quick, measure uncooked
0.8
cup
41.85 9.90 4.50 222.75
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
267.02 30.64 4.94 419.45
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
3.81 14.00 1.15 84.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
0.5
1 cup
22.48 7.27 2.12 134.48
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
1.0
small
5.70 1.00 0.40 26.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
62.04 30.12 7.42 419.78
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Wheat thins
12.0
biscuit
142.99 15.02 45.07 105.60
143.70 15.02 45.07 107.97
Totals for Snack 2
Dinner
Cauliflower, frozen, cooked, boiled, drained, without salt
0.5
1 cup (1"
pieces)
3.38 1.45 0.20 17.10
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Olive oil - pure
0.3
table spoon
0.00 0.00 4.62 42.90
Spaghetti - whole wheat, cooked, Health Valley
0.8
cup
30.00 6.75 0.75 127.50
Squash, winter, all varieties, cooked, baked, without salt
0.5
1 cup,
cubes
9.07 0.91 0.36 37.93
42.45 28.61 7.13 318.43
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
25.99 9.83 8.20 201.58
Totals for Snack 3
545.00 128.22 73.91 1,551.57
TotaIs for Day #7
165
Grocery List: 1500 Calories Cancer Prevention
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.50
1 cup
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
0.25
1 cup
Soy milk, fluid
3.00
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.2 block
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
48.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
23.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
24.00
fluid ounce(s)
Breads and baked goods
Crackers, melba toast, wheat
2.00
0.5 oz
English muffins, whole-wheat
1.00
1 muffin
English muffins, whole-wheat, toasted
1.50
1 muffin
Pita - wheat
1.00
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.00
each
Rice cake - apple cinnamon, Quaker
2.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
1.50
1 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
3.00
1 oz
Oatmeal - instant pkt.,plain Quaker Extra
2.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.00
ounce(s)
Cheese, mozzarella, part skim milk
1.00
1 oz
Milk - skim, no fat
7.00
cup
Parmesan, grated, KRAFT
0.25
ounce(s)
Yogurt - Yoplait, Light, all flavors
36.00
ounce(s)
Desserts
Jams and preserves
0.50
1 tablespoon
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
9.00
table spoon
Fats & OiIs
Olive oil - pure
1.00
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.50
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
1.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
3.00
each
Tortilla 99% fat free, whole wheat, flour
1.00
each
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.00
0.5 fillet
Fish, tuna salad
0.75
1 cup
166
Food Quantity Measure
Fruits & Fruit Juices
Apricots, dried, sulfured, stewed, without added sugar
0.50
1 cup, halves
Banana - med 8"
1.00
each
Blueberries, raw
0.50
1 cup
Cantaloupe - muskmelon
0.50
each
Cherries, sweet, medium
20.00
each
Grapefruit - pink or red 4" diam.
0.50
each
Grapes - American
15.00
each
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Nectarine - medium, 2.5" diam.
1.00
each
Orange - medium
1.00
each
Peaches, raw
1.50
1 cup slices
Pear -medium w/peel
1.00
each
Plum - fresh, 2.25" diam
1.00
each
Raisins, seedless
0.25
50 raisins
Strawberries, raw
1.00
1 cup, halves
Watermelon, raw
1.50
1 cup, balls
Jams/ Spreads/Sauces/ Syrups
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
4.00
table spoon
Spaghetti sauce - no salt, Prego
0.25
cup
Syrup - Aunt Jemima, Lite
1.00
table spoon
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
2.00
each
Waffle - EGGO, frozen, Homestyle
2.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.00
cup
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
1.00
1 oz (22 whole kernels)
Nuts, walnuts, english
1.00
1 oz (14 halves)
Seeds, flaxseed
1.50
1 tablespoon
Seeds, sunflower seed kernels, dry roasted, without salt
0.50
1 oz
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.50
cup
Tuna Solid White -Water Sm. can
3.00
ounce(s)
Proteins (HeaIthy)
Chicken Breast / White Meat
8.00
ounce(s)
Egg Beaters - Fleischmann's
1.00
cup
Halibut - broiled
4.00
ounce(s)
Kraft American Cheese 2% Milk
1.00
slice
Swordfish - cooked dry heat
4.00
ounce(s)
Recipes
MAÌN75 - Eggplant Parmesan
1.00
each
Rice, grains, fIour
Rice, brown, long-grain, cooked
0.50
1 cup
Seasonings
Spices, garlic powder
1.00
1 tablespoon
Spices, garlic powder
1.00
1 teaspoon
Snacks & Treats
Snacks, popcorn, air-popped, white popcorn
3.00
1 cup
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
3.00
ounce(s)
167
Food Quantity Measure
VegetabIes
Alfalfa seeds, sprouted, raw
0.25
1 cup
Asparagus, cooked, boiled, drained
1.00
0.5 cup
Beets, cooked, boiled, drained
1.00
0.5 cup slices
Bok Choy, boiled, drained
1.00
1/2 cup
Broccoli, cooked, boiled, drained, without salt
2.00
0.5 cup, chopped
Broccoli, flower clusters, raw
1.00
1 cup flowerets
Brussels sprouts, cooked, boiled, drained, without salt
1.00
0.5 cup
Carrots, baby, raw
24.00
1 large
Cauliflower, cooked, boiled, drained, without salt
2.00
0.5 cup (1" pieces)
Corn, sweet, yellow, cooked, boiled, drained, without salt
1.00
0.5 cup cut
Green salad w/ raw vegetables
12.00
cup
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt
1.00
0.5 cup
Mushrooms, raw
1.00
0.5 cup pieces
Onions, spring or scallions (includes tops and bulb), raw
2.00
1 tablespoon chopped
Spinach - boiled, drained
1.00
cup
Spinach, raw
7.00
1 leaf
Sweetpotato, cooked, baked in skin, without salt
1.00
1 cup
Tomato - sm. w/peel, 2.5" diam.
0.50
small
tomato, diced
2.00
1/2 cup
168
1500 Calories Cancer Prevention MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
0.8
1 cup (1
NLEA
serving)
34.91 3.89 1.14 145.94
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
266.67 29.44 1.94 390.81
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Watermelon, raw
0.5
1 cup, balls
5.81 0.47 0.12 23.10
8.91 14.47 1.27 105.10
Totals for Snack 1
Lunch
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
English muffins, whole-wheat
1.0
1 muffin
26.66 5.81 1.39 133.98
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
70.19 18.52 7.03 399.45
Totals for Lunch
Snack 2
Seeds, flaxseed
0.5
1
tablespoon
2.06 1.17 2.04 29.52
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
16.27 8.67 2.04 121.89
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Fish, salmon, pink, cooked, dry heat
1.0
0.5 fillet
0.00 31.69 5.48 184.76
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
36.01 38.43 8.33 360.69
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
24.72 9.79 5.40 172.55
Totals for Snack 3
169
422.77 119.31 26.00 1,550.49
TotaIs for Day #1
170
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
248.72 29.34 2.64 334.70
Totals for Breakfast
Snack 1
Kiwi fruit, (chinese gooseberries), fresh, raw
2.0
1 fruit
without
skin,
medium
22.28 1.73 0.79 92.72
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
36.49 9.23 0.79 185.09
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Broccoli, flower clusters, raw
1.0
1 cup
flowerets
3.72 2.12 0.25 19.88
Onions, spring or scallions (includes tops and bulb), raw
1.0
1
tablespoon
chopped
0.44 0.11 0.01 1.92
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
33.06 23.92 8.33 291.39
Totals for Lunch
Snack 2
Crackers, melba toast, wheat
1.0
0.5 oz
10.70 1.81 0.32 52.36
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.81 2.91 0.62 123.73
Totals for Snack 2
Dinner
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.5
1 cup
20.18 7.67 0.44 112.40
Bok Choy, boiled, drained
1.0
1/2 cup
1.51 1.33 0.14 10.00
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Parmesan, grated, KRAFT
0.3
ounce(s)
0.25 3.00 2.25 32.50
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spices, garlic powder
1.0
1
tablespoon
5.82 1.34 0.06 26.56
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.2 block
2.70 7.32 4.06 70.07
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
54.64 25.92 21.74 485.53
Totals for Dinner
Snack 3
Nuts, walnuts, english
0.5
1 oz (14
halves)
1.92 2.13 9.13 91.56
1.92 2.13 9.13 91.56
Totals for Snack 3
171
403.63 93.45 43.25 1,511.99
TotaIs for Day #2
172
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, Lite
0.5
table spoon
3.28 0.00 0.03 13.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Waffle - EGGO, frozen, Homestyle
1.0
each
16.00 3.00 5.00 120.00
245.72 27.91 5.65 356.19
Totals for Breakfast
Snack 1
Grapes - American
15.0
each
6.15 0.30 0.00 30.00
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
15.86 1.30 0.00 72.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Fish, tuna salad
0.8
1 cup
14.47 24.66 14.24 287.51
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
38.81 28.10 14.58 401.31
Totals for Lunch
Snack 2
Nuts, almonds, dry roasted, without salt added
1.0
1 oz (22
whole
kernels)
5.40 6.19 14.79 167.16
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
6.11 6.19 14.79 169.53
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
1.0
0.5 cup
3.70 2.16 0.20 19.80
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salsa - Chunky medium, Pace
1.0
table spoon
0.00 0.00 0.00 2.00
33.53 40.40 9.77 376.03
Totals for Dinner
Snack 3
Cherries, sweet, medium
10.0
each
11.30 0.80 0.70 50.00
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
14.40 14.80 1.85 132.00
Totals for Snack 3
354.43 118.70 46.65 1,507.43
TotaIs for Day #3
173
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
0.8
1 cup (1
NLEA
serving)
34.91 3.89 1.14 145.94
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
266.67 29.44 1.94 390.81
Totals for Breakfast
Snack 1
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
43.42 10.54 4.08 249.41
Totals for Snack 1
Lunch
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
36.05 12.81 5.41 242.30
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Watermelon, raw
1.0
1 cup, balls
11.63 0.94 0.23 46.20
15.44 14.94 1.38 130.57
Totals for Snack 2
Dinner
Brussels sprouts, cooked, boiled, drained, without salt
1.0
0.5 cup
5.54 1.99 0.39 28.08
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Swordfish - cooked dry heat
4.0
ounce(s)
0.00 28.80 5.84 176.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
19.69 35.38 8.70 284.71
Totals for Dinner
Snack 3
Cereals ready-to-eat, wheat germ, toasted, plain
1.0
1 oz
13.89 8.15 3.00 106.96
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
33.37 18.11 8.30 260.16
Totals for Snack 3
414.63 121.21 29.82 1,557.96
TotaIs for Day #4
174
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Raisins, seedless
0.3
50 raisins
5.15 0.20 0.03 19.44
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
256.71 29.60 2.73 365.31
Totals for Breakfast
Snack 1
Cereals ready-to-eat, wheat germ, toasted, plain
1.0
1 oz
13.89 8.15 3.00 106.96
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.10 15.65 3.00 199.33
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Onions, spring or scallions (includes tops and bulb), raw
1.0
1
tablespoon
chopped
0.44 0.11 0.01 1.92
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
37.58 25.95 7.70 319.22
Totals for Lunch
Snack 2
Cherries, sweet, medium
10.0
each
11.30 0.80 0.70 50.00
Crackers, melba toast, wheat
1.0
0.5 oz
10.70 1.81 0.32 52.36
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
22.71 2.61 1.02 104.73
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
MAÌN75 - Eggplant Parmesan
1.0
each
28.00 15.00 9.00 249.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
54.44 21.23 11.60 376.00
Totals for Dinner
Snack 3
Nuts, walnuts, english
0.5
1 oz (14
halves)
1.92 2.13 9.13 91.56
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
10.92 3.13 9.13 131.56
Totals for Snack 3
410.46 98.16 35.18 1,496.15
TotaIs for Day #5
175
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, Lite
0.5
table spoon
3.28 0.00 0.03 13.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Waffle - EGGO, frozen, Homestyle
1.0
each
16.00 3.00 5.00 120.00
245.72 27.91 5.65 356.19
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.92 14.77 1.36 117.52
Totals for Snack 1
Lunch
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Spaghetti sauce - no salt, Prego
0.3
cup
5.50 1.00 3.00 30.00
Spices, garlic powder
1.0
1 teaspoon
2.18 0.50 0.02 9.96
41.94 16.97 10.10 285.59
Totals for Lunch
Snack 2
Nectarine - medium, 2.5" diam.
1.0
each
16.00 1.30 0.60 67.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
30.21 8.80 0.60 159.37
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Corn, sweet, yellow, cooked, boiled, drained, without salt
1.0
0.5 cup cut
20.59 2.72 1.05 88.56
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
without salt
1.0
0.5 cup
17.51 5.99 0.27 94.50
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
44.54 36.43 5.02 349.06
Totals for Dinner
Snack 3
Cereals ready-to-eat, wheat germ, toasted, plain
1.0
1 oz
13.89 8.15 3.00 106.96
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
33.37 18.11 8.30 260.16
Totals for Snack 3
407.69 122.99 31.04 1,527.89
TotaIs for Day #6
176
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
English muffins, whole-wheat, toasted
0.5
1 muffin
13.45 2.93 0.70 67.41
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Jams and preserves
0.5
1
tablespoon
6.89 0.04 0.01 27.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
46.85 21.97 1.21 279.58
Totals for Breakfast
Snack 1
Plum - fresh, 2.25" diam
1.0
each
8.60 0.50 0.40 36.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
22.81 8.00 0.40 128.37
Totals for Snack 1
Lunch
Beets, cooked, boiled, drained
1.0
0.5 cup
slices
8.47 1.43 0.15 37.40
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
0.3
1 cup
11.24 3.63 1.06 67.24
Green salad w/ raw vegetables
3.0
cup
13.33 5.18 0.29 66.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Seeds, sunflower seed kernels, dry roasted, without salt
0.5
1 oz
3.37 2.71 6.97 81.48
Spinach, raw
4.0
1 leaf
1.45 1.14 0.16 9.20
Tuna Solid White -Water Sm. can
3.0
ounce(s)
1.50 22.50 1.50 105.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
51.36 37.59 14.13 442.32
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.50 15.50 1.38 190.62
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Halibut - broiled
4.0
ounce(s)
0.00 30.00 4.00 160.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Spinach - boiled, drained
1.0
cup
6.80 5.40 0.40 42.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
39.40 40.86 7.74 366.00
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
3.0
1 cup
18.70 2.88 1.01 91.68
18.70 2.88 1.01 91.68
Totals for Snack 3
210.61 126.79 25.87 1,498.57
TotaIs for Day #7
177
Grocery List: 1500 Calories Energy Booster
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Baby Foods
Babyfood, pretzels
0.50
1 oz
Beans, LentiIs
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
0.25
1 cup
Soy milk, fluid
2.00
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.5 cup
Beverages
Ìce cubes
8.00
1/2 cup
Orange Juice, Tropicana- 100% pure, plus calcium
38.00
fluid ounce(s)
Pineapple juice - bottled, Dole
8.00
ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
7.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
18.00
fluid ounce(s)
Water, municipal
49.00
1 cup (8 fl oz)
Breads and baked goods
Bread, whole-wheat, commercially prepared, toasted
2.00
1 slice
English muffins, whole-wheat, toasted
2.00
1 muffin
KELLOGG'S Eggo Lowfat Nutri-Grain Waffles
2.00
1 waffle, round (4" dia)
Pita - wheat
1.00
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
2.00
each
Rice cake - apple cinnamon, Quaker
3.00
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, FÌBER ONE
2.25
0.5 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
0.75
1 oz
Oatmeal - instant pkt.,apples/spice, Quaker
1.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
1.50
ounce(s)
Egg, whole, cooked, hard-boiled
1.00
1 large
Milk - skim, no fat
11.50
cup
Parmesan, grated, KRAFT
0.50
ounce(s)
Yogurt - Yoplait, Light, all flavors
16.00
ounce(s)
Yogurt, plain, skim milk, 13 grams protein per 8 ounce
3.00
1 cup (8 fl oz)
Dressings
Oil & Vinegar - Wish-Bone, vinaigrette Lite
7.00
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
1.00
1 teaspoon
Olive oil - pure
1.00
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
2.00
2 tablespoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.50
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
1.00
1 tablespoon
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.75
3 oz
Fish, tuna salad
1.00
1 cup
178
Food Quantity Measure
Fruits & Fruit Juices
Apricots, canned, juice pack, with skin, solids and liquids
0.50
1 cup, halves
Avocados, raw, all commercial varieties
0.50
1 cup, sliced
Banana - med 8"
3.50
each
Blueberries, raw
1.75
1 cup
Grapefruit, raw, pink and red, all areas
1.00
0.5 fruit (3-3/4" dia)
Kiwi fruit, (chinese gooseberries), fresh, raw
0.50
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
1.00
1 fruit without skin, medium
Melons, cantaloupe, raw
1.00
1 cup, balls
Melons, honeydew, raw
0.50
1 cup, balls
Peaches, canned, juice pack, solids and liquids
1.00
1 cup
Raisins, seedless
1.00
1 miniature box (.5 oz)
Raisins, seedless
0.50
50 raisins
Strawberries, raw
1.00
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
Marinara sauce - Progresso 'Authentic'
0.50
cup
Peanut Butter
5.00
table spoon
peanut butter reduced fat
3.00
table spoon
Salsa - Chunky medium, Pace
5.00
table spoon
Soy sauce - Kikkoman 'Lite'
1.00
table spoon
Syrup - Aunt Jemima, ButterLite
2.00
table spoon
Teriyaki sauce - LaChoy 'Sauce & Marinade'
0.50
table spoon
MisceIIaneous
Tortilla - flour, soft, 7" diam.
1.00
each
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
0.50
cup
Nuts & Seeds
Seeds, flaxseed
2.00
1 tablespoon
Proteins (HeaIthy)
Chicken Breast / White Meat
14.00
ounce(s)
Egg Whites - scrambled/boiled
2.00
each
Kraft American Cheese 2% Milk
1.00
slice
Shrimp - boiled or steamed
5.00
ounce(s)
Turkey Breast / White Meat
3.00
ounce(s)
Red Meats - Standard
Beef, ground, extra lean, cooked, pan-fried, well done
1.00
3 oz
Rice, grains, fIour
Couscous, cooked
0.50
1 cup, cooked
Macaroni, whole-wheat, cooked
0.50
1 cup elbow shaped
Rice, brown, long-grain, cooked
1.00
1 cup
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.00
cup
Pretzels - Rold Gold, Tiny Tim
8.00
each
Soups and Gravies
Soup, black bean, canned, prepared with equal volume water, commercial
1.00
1 cup
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned, ready-to-serve
1.00
1 cup
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned, ready-to-serve
1.00
1 cup
179
Food Quantity Measure
VegetabIes
Alfalfa seeds, sprouted, raw
0.25
1 cup
Asparagus, frozen, cooked, boiled, drained, without salt
1.00
1 cup
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.00
1 cup
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Carrots, baby, raw
18.00
1 large
Carrots, frozen, cooked, boiled, drained, without salt
1.00
1 cup, sliced
Cauliflower, frozen, cooked, boiled, drained, without salt
1.00
1 cup (1" pieces)
Cucumber - raw, slices
1.00
cup
Eggplant, cooked, boiled, drained, without salt
0.50
1 cup (1" cubes)
Green salad w/ raw vegetables
10.00
cup
Lettuce, green leaf, raw
2.00
1 leaf
Mushrooms, cooked, boiled, drained, without salt
1.00
0.5 cup pieces
Onion - chopped
3.00
table spoon
Pepper - sweet bell, all colors, chopped,
1.00
cup
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1.00
0.5 cup
Spinach, raw
2.00
1 leaf
Sweetpotato, cooked, boiled, without skin
0.50
1 medium
Tomatoes, red, ripe, raw, year round average
5.00
1 slice, medium (1/4" thick)
zucchini, boiled, drained
2.00
1/2 cup
180
1500 Calories Energy Booster MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, FÌBER ONE
1.3
0.5 cup (1
NLEA
serving)
30.38 3.00 1.01 73.88
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
56.34 12.00 1.71 214.75
Totals for Breakfast
Snack 1
Blueberries, raw
0.3
1 cup
5.25 0.27 0.12 20.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
167.20 16.47 0.32 146.16
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomatoes, red, ripe, raw, year round average
1.0
1 slice,
medium
(1/4" thick)
0.78 0.18 0.04 3.60
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
36.79 20.40 10.13 315.47
Totals for Lunch
Snack 2
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Yogurt, plain, skim milk, 13 grams protein per 8 ounce
1.0
1 cup (8 fl
oz)
18.82 14.04 0.44 137.20
39.12 15.34 0.71 216.52
Totals for Snack 2
Dinner
Asparagus, frozen, cooked, boiled, drained, without salt
1.0
1 cup
3.46 5.31 0.76 32.40
Chicken Breast / White Meat
7.0
ounce(s)
0.00 45.50 2.80 217.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
0.5
2
tablespoon
1.24 0.17 2.23 26.35
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
31.53 55.22 6.76 411.98
Totals for Dinner
Snack 3
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
181
24.50 4.30 8.65 176.00
Totals for Snack 3
355.47 123.72 28.28 1,480.87
TotaIs for Day #1
182
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Egg Whites - scrambled/boiled
2.0
each
0.60 7.00 0.00 34.00
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
133.21 24.86 4.40 276.18
Totals for Breakfast
Snack 1
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.3
1 oz
3.47 2.04 0.75 26.74
Ìce cubes
2.0
1/2 cup
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
35.72 19.04 17.75 355.24
Totals for Snack 1
Lunch
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & Vinegar - Wish-Bone, vinaigrette Lite
3.5
table spoon
6.65 0.35 3.15 56.00
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned,
ready-to-serve
1.0
1 cup
20.30 7.79 1.50 125.84
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
35.84 11.59 4.84 225.84
Totals for Lunch
Snack 2
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Ìce cubes
1.0
1/2 cup
0.00 0.00 0.00 0.00
Kiwi fruit, (chinese gooseberries), fresh, raw
0.5
1 cup
12.97 1.01 0.46 53.99
Pineapple juice - bottled, Dole
4.0
ounce(s)
16.93 0.53 0.13 68.00
43.26 2.14 0.89 174.49
Totals for Snack 2
Dinner
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.5
1 cup
6.45 2.82 0.30 32.55
Couscous, cooked
0.5
1 cup,
cooked
18.23 2.98 0.13 87.92
Fish, salmon, pink, cooked, dry heat
1.8
3 oz
0.00 38.02 6.57 221.64
Teriyaki sauce - LaChoy 'Sauce & Marinade'
0.5
table spoon
2.50 0.50 0.00 15.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
27.18 44.32 7.00 357.11
Totals for Dinner
Snack 3
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
22.99 8.83 0.46 127.86
Totals for Snack 3
298.19 110.77 35.36 1,516.71
TotaIs for Day #2
183
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
KELLOGG'S Eggo Lowfat Nutri-Grain Waffles
1.0
1 waffle,
round (4"
dia)
(include
frozen)
14.09 2.20 1.12 71.05
Melons, cantaloupe, raw
1.0
1 cup, balls
14.44 1.49 0.34 60.18
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Syrup - Aunt Jemima, ButterLite
1.0
table spoon
6.50 0.00 0.00 25.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
139.75 11.68 1.46 213.60
Totals for Breakfast
Snack 1
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
28.22 13.79 13.55 267.55
Totals for Snack 1
Lunch
Babyfood, pretzels
0.5
1 oz
11.51 1.51 0.28 55.58
Chedder, mild shredded, KRAFT Lite Naturals
0.5
ounce(s)
0.50 4.00 2.50 40.00
Green salad w/ raw vegetables
3.0
cup
13.33 5.18 0.29 66.00
Oil & Vinegar - Wish-Bone, vinaigrette Lite
3.5
table spoon
6.65 0.35 3.15 56.00
Turkey Breast / White Meat
3.0
ounce(s)
0.00 25.50 0.60 114.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
39.99 37.54 6.82 367.58
Totals for Lunch
Snack 2
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.3
1 oz
3.47 2.04 0.75 26.74
Ìce cubes
2.0
1/2 cup
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
peanut butter reduced fat
2.0
table spoon
30.00 16.00 24.00 190.00
58.72 27.04 25.45 355.24
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Soy sauce - Kikkoman 'Lite'
1.0
table spoon
1.30 0.00 0.00 11.00
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.5 cup
3.74 10.13 5.62 97.02
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
42.59 16.52 7.20 288.02
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
8.01 2.01 3.00 69.00
Totals for Snack 3
317.28 108.58 57.48 1,560.99
TotaIs for Day #3
184
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cereals ready-to-eat, GENERAL MÌLLS, FÌBER ONE
1.0
0.5 cup (1
NLEA
serving)
24.30 2.40 0.81 59.10
Melons, honeydew, raw
0.5
1 cup, balls
8.04 0.48 0.12 31.86
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
39.01 7.08 1.13 136.33
Totals for Breakfast
Snack 1
Blueberries, raw
0.3
1 cup
5.25 0.27 0.12 20.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
167.20 16.47 0.32 146.16
Totals for Snack 1
Lunch
Avocados, raw, all commercial varieties
0.5
1 cup,
sliced
6.23 1.46 10.70 116.80
Bread, whole-wheat, commercially prepared, toasted
2.0
1 slice
25.85 5.45 2.40 138.50
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Lettuce, green leaf, raw
2.0
1 leaf
0.56 0.27 0.03 3.00
Pretzels - Rold Gold, Tiny Tim
8.0
each
9.20 0.80 0.40 48.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
44.68 27.92 19.75 456.60
Totals for Lunch
Snack 2
Apricots, canned, juice pack, with skin, solids and liquids
0.5
1 cup,
halves
15.05 0.77 0.05 58.56
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Yogurt, plain, skim milk, 13 grams protein per 8 ounce
1.0
1 cup (8 fl
oz)
18.82 14.04 0.44 137.20
137.87 22.81 0.49 250.76
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Macaroni, whole-wheat, cooked
0.5
1 cup
elbow
shaped
18.58 3.73 0.38 86.80
Marinara sauce - Progresso 'Authentic'
0.5
cup
10.00 4.00 6.00 110.00
Parmesan, grated, KRAFT
0.5
ounce(s)
0.50 6.00 4.50 65.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Shrimp - boiled or steamed
5.0
ounce(s)
0.00 29.60 1.50 140.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
zucchini, boiled, drained
2.0
1/2 cup
7.07 1.15 0.09 28.80
42.17 46.39 15.99 491.00
Totals for Dinner
Snack 3
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
185
9.00 1.00 0.00 40.00
Totals for Snack 3
439.93 121.67 37.68 1,520.85
TotaIs for Day #4
186
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
144.12 28.59 11.12 391.48
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Yogurt - Yoplait, Light, all flavors
8.0
ounce(s)
18.00 10.00 0.00 120.00
44.52 21.28 4.72 306.37
Totals for Snack 1
Lunch
Chedder, mild shredded, KRAFT Lite Naturals
0.5
ounce(s)
0.50 4.00 2.50 40.00
Onion - chopped
2.0
table spoon
1.80 0.20 0.00 8.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Soup, black bean, canned, prepared with equal volume water,
commercial
1.0
1 cup
19.81 5.63 1.51 116.09
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
36.11 11.83 6.01 248.09
Totals for Lunch
Snack 2
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Yogurt, plain, skim milk, 13 grams protein per 8 ounce
1.0
1 cup (8 fl
oz)
18.82 14.04 0.44 137.20
39.12 15.34 0.71 216.52
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Eggplant, cooked, boiled, drained, without salt
0.5
1 cup (1"
cubes)
4.32 0.41 0.11 17.33
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
0.5
2
tablespoon
1.24 0.17 2.23 26.35
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
21.65 28.73 5.04 241.69
Totals for Dinner
Snack 3
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
peanut butter reduced fat
0.5
table spoon
7.50 4.00 6.00 47.50
28.50 4.30 6.50 128.50
Totals for Snack 3
314.01 110.06 34.09 1,532.64
TotaIs for Day #5
187
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Grapefruit, raw, pink and red, all areas
1.0
0.5 fruit
(3-3/4" dia)
13.11 0.95 0.17 51.66
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
Raisins, seedless
0.5
50 raisins
10.29 0.40 0.06 38.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
62.72 14.05 2.53 311.90
Totals for Breakfast
Snack 1
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.3
1 oz
3.47 2.04 0.75 26.74
Ìce cubes
2.0
1/2 cup
0.00 0.00 0.00 0.00
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
31.69 15.82 14.30 294.29
Totals for Snack 1
Lunch
Carrots, baby, raw
10.0
1 large
12.36 0.96 0.20 52.50
Cucumber - raw, slices
1.0
cup
2.80 0.80 0.00 14.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
42.54 21.24 10.16 341.18
Totals for Lunch
Snack 2
Blueberries, raw
0.3
1 cup
5.25 0.27 0.12 20.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
167.20 16.47 0.32 146.16
Totals for Snack 2
Dinner
Cauliflower, frozen, cooked, boiled, drained, without salt
1.0
1 cup (1"
pieces)
6.75 2.90 0.40 34.20
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Onion - chopped
1.0
table spoon
0.90 0.10 0.00 4.00
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
1.0
0.5 cup
4.90 3.81 0.48 30.40
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
49.28 31.60 19.84 464.44
Totals for Dinner
353.42 99.18 47.14 1,557.97
TotaIs for Day #6
188
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
KELLOGG'S Eggo Lowfat Nutri-Grain Waffles
1.0
1 waffle,
round (4"
dia)
(include
frozen)
14.09 2.20 1.12 71.05
Milk - skim, no fat
1.5
cup
17.85 12.60 0.60 129.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Syrup - Aunt Jemima, ButterLite
1.0
table spoon
6.50 0.00 0.00 25.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
143.16 22.80 1.72 282.42
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Yogurt - Yoplait, Light, all flavors
8.0
ounce(s)
18.00 10.00 0.00 120.00
44.52 21.28 4.72 306.37
Totals for Snack 1
Lunch
Chedder, mild shredded, KRAFT Lite Naturals
0.5
ounce(s)
0.50 4.00 2.50 40.00
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
0.3
1 cup
13.57 2.97 0.68 71.40
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
1.0
2
tablespoon
2.48 0.34 4.46 52.70
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned,
ready-to-serve
1.0
1 cup
13.23 4.19 1.29 80.92
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
38.67 14.95 9.13 289.02
Totals for Lunch
Snack 2
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Ìce cubes
1.0
1/2 cup
0.00 0.00 0.00 0.00
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Pineapple juice - bottled, Dole
4.0
ounce(s)
16.93 0.53 0.13 68.00
41.42 2.00 0.83 166.86
Totals for Snack 2
Dinner
Beef, ground, extra lean, cooked, pan-fried, well done
1.0
3 oz
0.00 23.79 13.56 223.55
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Sweetpotato, cooked, boiled, without skin
0.5
1 medium
13.38 1.03 0.11 57.38
Water, municipal
3.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
18.30 27.68 13.77 306.69
Totals for Dinner
Snack 3
peanut butter reduced fat
0.5
table spoon
7.50 4.00 6.00 47.50
Rice cake - apple cinnamon, Quaker
2.0
each
18.00 2.00 0.00 80.00
25.50 6.00 6.00 127.50
Totals for Snack 3
311.57 94.70 36.17 1,478.86
TotaIs for Day #7
189
Grocery List: 1500 Calories Healthy Aging
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Soy milk, fluid
2.00
1 cup
Soybeans, mature seeds, dry roasted
0.25
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.2 block
Walnuts, dried
0.50
ounce(s)
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
32.00
fluid ounce(s)
Tea - prepared w/tap water
8.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
15.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
24.00
fluid ounce(s)
Water, municipal
44.00
1 cup (8 fl oz)
Breads and baked goods
Bagel - Honey Wheat, Earth Grains
0.50
each
Cookies, vanilla wafers, lower fat
6.00
1 small
Crackers, melba toast, wheat
7.00
1 toast
English muffins, wheat, toasted
1.00
1 muffin
English muffins, whole-wheat
0.50
1 muffin
KELLOGG'S Eggo Lowfat Nutri-Grain Waffles
1.00
1 serving
Muffin - blueberry, Sara Lee, Free n' Lite
1.00
each
Muffins, corn, commercially prepared
2.00
1 muffin (2-1/2" dia x 2-1/4")
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
1.00
1 serving
Rolls, dinner, whole-wheat
1.00
1 medium (2-1/2" dia)
Carb. Snack Foods (HeaIthy)
Graham Crackers
8.00
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, TOTAL Raisin Bran
1.25
1 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
1.00
1 oz
oats, instant, fortified, with bran and raisins, prepared with water
2.00
1 packet, prepared
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
1.50
ounce(s)
Cheese, low fat, cheddar or colby
6.00
1 cubic inch
Cheese, mozzarella, part skim milk
0.50
1 oz
Cream Cheese, Light, Phili brand
0.50
ounce(s)
Egg, whole, cooked, hard-boiled
1.00
1 large
Milk - skim, no fat
7.50
cup
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Sherbet, orange
2.00
0.5 cup (4 fl oz)
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup
1.00
2 tablespoon
Dressings
Oil & Vinegar - Wish-Bone, vinaigrette Lite
2.00
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
4.00
1 teaspoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
2.50
2 tablespoon
Fibrous Carbohydrates (HeaIthy)
Asparagus/ Fresh - Boiled
1.00
cup
Celery - raw stalk trimmed
2.00
each
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.00
3 oz
Fish, tuna salad
1.00
1 cup
190
Food Quantity Measure
Fruits & Fruit Juices
Apricots, canned, juice pack, with skin, solids and liquids
0.50
1 cup, halves
Banana - med 8"
0.50
each
Blueberries, raw
1.00
1 cup
Cherries, sweet, medium
12.00
each
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack,
0.50
1 cup
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water
0.50
1 cup
Grapefruit, raw, pink and red, all areas
2.00
0.5 fruit (3-3/4" dia)
Grapes - American
12.00
each
Melons, cantaloupe, raw
1.00
1 cup, balls
Peaches, canned, juice pack, solids and liquids
0.50
1 cup
Pineapple, canned, juice pack, solids and liquids
0.50
1 cup, crushed, sliced, or
Plums, dried (prunes), stewed, without added sugar
0.50
1 cup, pitted
Raspberries, raw
0.50
1 cup
Strawberries, raw
0.50
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
Jelly - all flavors, Simply Fruit, Smuckers
1.00
tea spoon
Peanut Butter
1.00
table spoon
Peanut butter - creamy. Peter Pan
0.50
table spoon
Soy sauce - Kikkoman 'Lite'
1.00
table spoon
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.50
cup
Syrup - Aunt Jemima, ButterLite
1.00
table spoon
MeaIs, Entrees and Sidedishes
STOUFFER'S LEAN CUÌSÌNE Homestyle Stuffed Cabbage with Meat in Tomato Sauce and
1.00
1 package yields
STOUFFER'S LEAN CUÌSÌNE Swedish Meatballs with Pasta, frozen entree
1.00
1 package yields
Misc. Meats
Sirloin Top - fat trimmed off
2.00
ounce(s)
MisceIIaneous
Tortilla - flour, soft, 7" diam.
1.00
each
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
0.50
cup
Nuts & Seeds
Seeds, flaxseed
1.50
1 tablespoon
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
11.00
ounce(s)
Egg Whites - scrambled/boiled
2.00
each
Trout - all species, dry heat cooked
3.00
ounce(s)
Turkey Breast / White Meat
2.00
ounce(s)
Recipes
MAÌN51 - Lentil Stew
1.00
each
Rice, grains, fIour
Rice, brown, long-grain, cooked
1.00
1 cup
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
6.00
cup
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS SPLÌT PEA, canned, ready-to-serve
1.00
1 cup
191
Food Quantity Measure
VegetabIes
Beans, snap, green, frozen, cooked, boiled, drained without salt
0.50
1 cup
Beets, harvard, canned, solids and liquids
0.50
1 cup slices
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.50
1 cup
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Cabbage, cooked, boiled, drained, without salt
1.00
0.5 cup, shredded
Carrots, baby, raw
8.00
1 large
Carrots, frozen, cooked, boiled, drained, without salt
0.50
1 cup, sliced
Cauliflower, frozen, cooked, boiled, drained, without salt
1.50
1 cup (1" pieces)
Cucumber - raw, slices
0.50
cup
Eggplant, cooked, boiled, drained, without salt
0.50
1 cup (1" cubes)
Green salad w/ raw vegetables
4.00
cup
Mushrooms, cooked, boiled, drained, without salt
2.00
0.5 cup pieces
Onion - chopped
3.00
table spoon
Potatoes, mashed, home-prepared, whole milk added
0.50
1 cup
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1.00
0.5 cup
Spinach, raw
1.00
1 leaf
Sweetpotato, cooked, baked in skin, without salt
0.50
1 cup
tomato, diced
0.50
1/2 cup
Waterchestnuts, chinese, canned, solids and liquids
0.50
0.5 cup slices
Yam, cooked, boiled, drained, or baked, without salt
1.00
0.5 cup, cubes
zucchini, boiled, drained
1.00
1/2 cup
192
1500 Calories Healthy Aging MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
oats, instant, fortified, with bran and raisins, prepared with water
1.0
1 packet,
prepared
30.42 4.88 1.95 157.95
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Seeds, flaxseed
0.5
1
tablespoon
2.06 1.17 2.04 29.52
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
252.97 26.75 4.42 367.16
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
21.37 28.79 2.34 221.37
Totals for Snack 1
Lunch
Crackers, melba toast, wheat
4.0
1 toast
15.28 2.58 0.46 74.80
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Soup, PROGRESSO HEALTHY CLASSÌCS SPLÌT PEA, canned,
ready-to-serve
1.0
1 cup
29.93 9.74 2.33 179.63
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
59.16 17.52 2.99 333.43
Totals for Lunch
Snack 2
Soybeans, mature seeds, dry roasted
0.3
1 cup
14.07 17.02 9.30 193.93
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
14.07 17.02 9.30 193.93
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Cauliflower, frozen, cooked, boiled, drained, without salt
1.0
1 cup (1"
pieces)
6.75 2.90 0.40 34.20
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
zucchini, boiled, drained
1.0
1/2 cup
3.54 0.58 0.05 14.40
37.00 31.48 2.69 287.60
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
8.01 2.01 3.00 69.00
Totals for Snack 3
392.58 123.58 24.73 1,472.49
TotaIs for Day #1
193
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
English muffins, wheat, toasted
1.0
1 muffin
25.32 4.89 1.09 126.36
Grapefruit juice, white, frozen concentrate, unsweetened, diluted
with 3 volume water
0.5
1 cup
12.02 0.68 0.16 50.64
Jelly - all flavors, Simply Fruit, Smuckers
1.0
tea spoon
4.00 0.00 0.00 16.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Plums, dried (prunes), stewed, without added sugar
0.5
1 cup,
pitted
34.82 1.19 0.20 132.68
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
82.87 11.00 5.67 406.85
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
24.01 8.04 0.24 131.33
Totals for Snack 1
Lunch
Apricots, canned, juice pack, with skin, solids and liquids
0.5
1 cup,
halves
15.05 0.77 0.05 58.56
Chedder, mild shredded, KRAFT Lite Naturals
0.5
ounce(s)
0.50 4.00 2.50 40.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
41.65 23.88 14.23 382.04
Totals for Lunch
Snack 2
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
27.76 17.39 14.84 293.73
Totals for Snack 2
Dinner
Cabbage, cooked, boiled, drained, without salt
1.0
0.5 cup,
shredded
3.35 0.77 0.32 16.50
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oil & Vinegar - Wish-Bone, vinaigrette Lite
2.0
table spoon
3.80 0.20 1.80 32.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
29.13 37.51 4.72 307.51
Totals for Dinner
Snack 3
Cookies, vanilla wafers, lower fat
6.0
1 small
13.25 0.90 2.74 79.38
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
13.96 0.90 2.74 81.75
Totals for Snack 3
219.38 98.71 42.42 1,603.20
TotaIs for Day #2
194
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cereals ready-to-eat, GENERAL MÌLLS, TOTAL Raisin Bran
0.8
1 cup (1
NLEA
serving)
30.94 2.89 0.83 128.29
Melons, cantaloupe, raw
1.0
1 cup, balls
14.44 1.49 0.34 60.18
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
2.0
1 cup (8 fl
oz)
1.42 0.00 0.00 4.74
260.75 24.57 1.36 346.21
Totals for Breakfast
Snack 1
Cheese, low fat, cheddar or colby
3.0
1 cubic
inch
0.97 12.42 3.57 88.23
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
0.5
1 serving
10.02 1.20 2.90 68.15
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
18.99 14.62 6.47 192.38
Totals for Snack 1
Lunch
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Rolls, dinner, whole-wheat
1.0
1 medium
(2-1/2" dia)
18.40 3.13 1.69 95.76
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Tea - prepared w/tap water
8.0
fluid
ounce(s)
0.67 0.00 0.00 0.00
Turkey Breast / White Meat
2.0
ounce(s)
0.00 17.00 0.40 76.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
32.15 31.98 18.14 408.36
Totals for Lunch
Snack 2
Raspberries, raw
0.5
1 cup
7.34 0.74 0.40 31.98
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
20.84 8.24 0.40 121.98
Totals for Snack 2
Dinner
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Onion - chopped
3.0
table spoon
2.70 0.30 0.00 12.00
Potatoes, mashed, home-prepared, whole milk added
0.5
1 cup
18.41 2.02 0.60 87.15
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
1.0
0.5 cup
4.90 3.81 0.48 30.40
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
44.08 30.02 5.64 334.39
Totals for Dinner
Snack 3
Sherbet, orange
1.0
0.5 cup (4
fl oz)
22.50 0.81 1.48 106.56
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
195
23.21 0.81 1.48 108.93
Totals for Snack 3
400.03 110.25 33.49 1,512.25
TotaIs for Day #3
196
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Bagel - Honey Wheat, Earth Grains
0.5
each
22.50 4.50 0.00 120.00
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Egg Whites - scrambled/boiled
2.0
each
0.60 7.00 0.00 34.00
Grapefruit, raw, pink and red, all areas
1.0
0.5 fruit
(3-3/4" dia)
13.11 0.95 0.17 51.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
43.87 18.15 2.87 281.03
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Pineapple, canned, juice pack, solids and liquids
0.5
1 cup,
crushed,
sliced, or
chunks
19.55 0.52 0.10 74.70
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
22.65 14.52 1.25 156.70
Totals for Snack 1
Lunch
MAÌN51 - Lentil Stew
1.0
each
49.00 19.00 2.00 282.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Muffins, corn, commercially prepared
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
29.01 3.36 4.79 173.85
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
1.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
86.06 23.40 10.80 527.65
Totals for Lunch
Snack 2
English muffins, whole-wheat
0.5
1 muffin
13.33 2.90 0.69 66.99
Peanut butter - creamy. Peter Pan
0.5
table spoon
1.43 2.15 4.10 47.50
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
14.76 5.05 4.79 114.49
Totals for Snack 2
Dinner
Asparagus/ Fresh - Boiled
1.0
cup
7.60 4.60 0.60 44.00
Fish, salmon, pink, cooked, dry heat
1.0
3 oz
0.00 21.73 3.76 126.65
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
35.94 33.04 5.43 321.88
Totals for Dinner
Snack 3
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
86.71 7.73 11.31 120.37
Totals for Snack 3
289.98 101.90 36.46 1,522.12
TotaIs for Day #4
197
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
oats, instant, fortified, with bran and raisins, prepared with water
1.0
1 packet,
prepared
30.42 4.88 1.95 157.95
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
259.70 27.95 6.47 413.69
Totals for Breakfast
Snack 1
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Muffin - blueberry, Sara Lee, Free n' Lite
1.0
each
28.00 3.00 0.00 120.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
29.27 9.29 5.31 199.87
Totals for Snack 1
Lunch
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
STOUFFER'S LEAN CUÌSÌNE Homestyle Stuffed Cabbage with Meat in
Tomato Sauce and Whipped Potatoes, frozen meal
1.0
1 package
yields
25.82 11.57 5.65 199.06
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
31.84 13.47 9.17 259.46
Totals for Lunch
Snack 2
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
99.50 15.23 11.31 208.00
Totals for Snack 2
Dinner
Cauliflower, frozen, cooked, boiled, drained, without salt
0.5
1 cup (1"
pieces)
3.38 1.45 0.20 17.10
Cheese, mozzarella, part skim milk
0.5
1 oz
0.39 3.40 2.23 35.56
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Eggplant, cooked, boiled, drained, without salt
0.5
1 cup (1"
cubes)
4.32 0.41 0.11 17.33
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.5
cup
15.00 2.00 3.00 100.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
49.03 35.46 7.44 390.99
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
8.01 2.01 3.00 69.00
Totals for Snack 3
477.35 103.41 42.69 1,541.00
TotaIs for Day #5
198
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
KELLOGG'S Eggo Lowfat Nutri-Grain Waffles
1.0
1 serving
28.19 4.40 2.24 142.10
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Syrup - Aunt Jemima, ButterLite
1.0
table spoon
6.50 0.00 0.00 25.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
249.35 24.60 2.44 322.47
Totals for Breakfast
Snack 1
Cheese, low fat, cheddar or colby
3.0
1 cubic
inch
0.97 12.42 3.57 88.23
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
0.5
1 serving
10.02 1.20 2.90 68.15
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
18.99 14.62 6.47 192.38
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Celery - raw stalk trimmed
2.0
each
4.00 1.00 0.00 20.00
Crackers, melba toast, wheat
3.0
1 toast
11.46 1.94 0.35 56.10
Cucumber - raw, slices
0.5
cup
1.40 0.40 0.00 7.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
45.49 25.10 17.03 436.58
Totals for Lunch
Snack 2
Cherries, sweet, medium
12.0
each
13.56 0.96 0.84 60.00
Grapes - American
12.0
each
4.92 0.24 0.00 24.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
18.48 1.20 0.84 84.00
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Sirloin Top - fat trimmed off
2.0
ounce(s)
0.00 17.20 3.86 108.00
Soy sauce - Kikkoman 'Lite'
1.0
table spoon
1.30 0.00 0.00 11.00
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.2 block
2.70 7.32 4.06 70.07
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Waterchestnuts, chinese, canned, solids and liquids
0.5
0.5 cup
slices
4.31 0.31 0.02 17.50
39.74 31.88 9.29 362.40
Totals for Dinner
Snack 3
Sherbet, orange
1.0
0.5 cup (4
fl oz)
22.50 0.81 1.48 106.56
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
23.21 0.81 1.48 108.93
Totals for Snack 3
395.27 98.22 37.56 1,506.75
TotaIs for Day #6
199
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Cereals ready-to-eat, GENERAL MÌLLS, TOTAL Raisin Bran
0.5
1 cup (1
NLEA
serving)
20.63 1.93 0.55 85.53
Grapefruit, raw, pink and red, all areas
1.0
0.5 fruit
(3-3/4" dia)
13.11 0.95 0.17 51.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
40.40 7.07 0.92 182.56
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, juice pack, solids and liquids
0.5
1 cup
14.05 0.55 0.01 54.51
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
17.15 14.55 1.16 136.51
Totals for Snack 1
Lunch
Beans, snap, green, frozen, cooked, boiled, drained without salt
0.5
1 cup
4.35 1.01 0.11 18.90
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
STOUFFER'S LEAN CUÌSÌNE Swedish Meatballs with Pasta, frozen
entree
1.0
1 package
yields
31.22 21.67 7.22 276.06
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
41.52 26.88 7.54 337.96
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Walnuts, dried
0.5
ounce(s)
3.04 2.09 7.60 89.00
3.75 2.09 7.60 91.37
Totals for Snack 2
Dinner
Beets, harvard, canned, solids and liquids
0.5
1 cup
slices
22.36 1.03 0.07 89.79
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.5
1 cup
6.45 2.82 0.30 32.55
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Muffins, corn, commercially prepared
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
29.01 3.36 4.79 173.85
Trout - all species, dry heat cooked
3.0
ounce(s)
0.00 22.59 7.20 162.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yam, cooked, boiled, drained, or baked, without salt
1.0
0.5 cup,
cubes
18.75 1.01 0.10 78.88
76.62 30.86 16.47 572.87
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
37.61 13.99 6.99 251.23
Totals for Snack 3
217.06 95.43 40.68 1,572.50
TotaIs for Day #7
200
Grocery List: 1500 Calories Heart Disease
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, pinto, mature seeds, cooked, boiled, with salt
0.50
1 cup
Garbanzo - boiled
1.00
ounce(s)
Peanut butter, smooth style, without salt
0.50
2 tablespoon
Soy milk, fluid
5.50
1 cup
Soybeans, mature seeds, roasted, no salt added
0.25
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.5 cup
Walnuts, dried
2.00
ounce(s)
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
40.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
21.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
18.00
fluid ounce(s)
Breads and baked goods
Bread, oat bran, toasted
5.00
1 slice
Muffins, oat bran
2.00
1 muffin (2-1/2" dia x 2-1/4")
Pita - wheat
2.00
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
0.50
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
2.25
1 cup (1 NLEA serving)
Cereals ready-to-eat, wheat germ, toasted, plain
1.00
1 oz
Oatmeal - instant pkt.,plain Quaker Extra
2.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.00
ounce(s)
Cheese, mozzarella, part skim milk
0.50
1 oz
Milk - skim, no fat
5.00
cup
Parmesan, grated, KRAFT
0.50
ounce(s)
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Jams and preserves
1.00
1 tablespoon
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
6.00
table spoon
Fats & OiIs
Olive oil - pure
0.75
table spoon
Salad dressing, KRAFT Mayo Light Mayonnaise
1.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Green beans - string boiled & drained
4.00
ounce(s)
Salad - lrg. garden w/tomato & onion
1.00
large
Tortilla 99% fat free, whole wheat, flour
2.00
each
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.00
3 oz
Fish, trout, mixed species, cooked, dry heat
1.00
3 oz
Fish, tuna salad
1.00
1 cup
201
Food Quantity Measure
Fruits & Fruit Juices
Apple - medium with peel
1.00
each
Apricots, dried, sulfured, stewed, without added sugar
1.75
1 cup, halves
Banana - med 8"
2.50
each
Blueberries, raw
0.75
1 cup
Grapefruit - pink or red 4" diam.
1.00
each
Grapes - American
36.00
each
Peaches, raw
0.50
1 cup slices
Pear -medium w/peel
1.00
each
Raisins, seedless
0.50
50 raisins
Raspberries, raw
0.50
1 cup
Strawberries, raw
0.50
1 cup, halves
Tangerine - fresh peeled
10.00
ounce(s)
Jams/ Spreads/Sauces/ Syrups
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
4.00
table spoon
Spaghetti sauce - no salt, Prego
1.00
cup
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.75
cup
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
0.25
1 oz (22 whole kernels)
Seeds, flaxseed
3.50
1 tablespoon
Seeds, sunflower seed kernels, dried
0.25
1 cup
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
6.00
ounce(s)
Egg Beaters - Fleischmann's
1.75
cup
Turkey Breast / White Meat
3.00
ounce(s)
Rice, grains, fIour
Rice, brown, long-grain, cooked
2.00
1 cup
Seasonings
Spices, garlic powder
0.50
1 teaspoon
Snacks & Treats
Snacks, popcorn, air-popped, white popcorn
9.00
1 cup
Soups and Gravies
Sauce, ready-to-serve, salsa
1.00
1 tablespoon
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned, ready-to-serve
1.50
1 cup
202
Food Quantity Measure
VegetabIes
Alfalfa seeds, sprouted, raw
0.75
1 cup
Asparagus, cooked, boiled, drained
0.50
0.5 cup
Beets, pickled, canned, solids and liquids
0.50
1 cup slices
Broccoli, cooked, boiled, drained, without salt
1.00
0.5 cup, chopped
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.00
1 cup
Carrots, baby, raw
24.00
1 large
Carrots, cooked, boiled, drained, without salt
1.00
0.5 cup slices
Cauliflower, cooked, boiled, drained, without salt
1.00
0.5 cup (1" pieces)
Green salad w/ raw vegetables
7.50
cup
Mushrooms, raw
1.00
0.5 cup pieces
Mushrooms, shiitake, cooked, without salt
1.25
1 cup pieces
Onions, spring or scallions (includes tops and bulb), raw
0.25
1 cup, chopped
Spinach, raw
0.25
1 cup
Spinach, raw
1.00
1 leaf
Sweetpotato, cooked, baked in skin, without salt
0.50
1 medium (2" dia, 5" long,
Tomato - sm. w/peel, 2.5" diam.
1.50
small
tomato, diced
1.25
1/2 cup
Yam, cooked, boiled, drained, or baked, without salt
1.00
0.5 cup, cubes
zucchini, boiled, drained
2.00
1/2 cup
203
1500 Calories Heart Disease MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
0.8
1 cup (1
NLEA
serving)
16.65 2.48 1.35 83.03
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
250.61 27.48 2.05 333.90
Totals for Breakfast
Snack 1
Apple - medium with peel
0.5
each
10.50 0.15 0.25 40.50
Peanut butter, smooth style, without salt
0.5
2
tablespoon
3.09 4.03 8.16 94.88
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
14.30 4.18 8.41 137.75
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Bread, oat bran, toasted
2.0
1 slice
23.60 6.16 2.59 139.86
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Grapes - American
20.0
each
8.20 0.40 0.00 40.00
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
62.49 25.59 12.50 464.93
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.8
1 cup,
halves
41.53 2.25 0.34 159.38
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
42.24 2.25 0.34 161.75
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Fish, salmon, pink, cooked, dry heat
1.0
3 oz
0.00 21.73 3.76 126.65
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Nuts, almonds, dry roasted, without salt added
0.3
1 oz (22
whole
kernels)
1.35 1.55 3.70 41.79
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Yam, cooked, boiled, drained, or baked, without salt
1.0
0.5 cup,
cubes
18.75 1.01 0.10 78.88
31.15 27.87 8.97 306.62
Totals for Dinner
Snack 3
Seeds, flaxseed
0.5
1
tablespoon
2.06 1.17 2.04 29.52
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
15.56 8.67 2.04 119.52
Totals for Snack 3
204
416.35 96.04 34.31 1,524.46
TotaIs for Day #1
205
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Raisins, seedless
0.3
50 raisins
5.15 0.20 0.03 19.44
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
242.83 29.79 7.13 346.86
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
6.91 28.00 2.30 166.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Cheese, mozzarella, part skim milk
0.5
1 oz
0.39 3.40 2.23 35.56
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Sauce, ready-to-serve, salsa
1.0
1
tablespoon
1.00 0.20 0.04 4.48
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
38.09 25.95 7.36 312.34
Totals for Lunch
Snack 2
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Walnuts, dried
1.0
ounce(s)
6.07 4.17 15.20 178.00
6.78 4.17 15.20 180.37
Totals for Snack 2
Dinner
Green beans - string boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Green salad w/ raw vegetables
1.5
cup
6.67 2.59 0.15 33.00
Mushrooms, shiitake, cooked, without salt
0.3
1 cup
pieces
5.18 0.57 0.08 19.94
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rice, brown, long-grain, cooked
1.0
1 cup
44.77 5.03 1.76 216.45
Turkey Breast / White Meat
3.0
ounce(s)
0.00 25.50 0.60 114.00
67.51 35.78 4.88 443.39
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
3.0
1 cup
18.70 2.88 1.01 91.68
18.70 2.88 1.01 91.68
Totals for Snack 3
380.82 126.57 37.88 1,541.00
TotaIs for Day #2
206
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bread, oat bran, toasted
1.0
1 slice
11.80 3.08 1.30 69.93
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Jams and preserves
0.5
1
tablespoon
6.89 0.04 0.01 27.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
45.20 22.12 1.80 282.10
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
31.66 12.11 1.74 187.18
Totals for Snack 1
Lunch
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned,
ready-to-serve
1.5
1 cup
30.46 11.69 2.25 188.76
Spices, garlic powder
0.5
1 teaspoon
1.09 0.25 0.01 4.98
44.79 15.07 7.21 295.74
Totals for Lunch
Snack 2
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
25.81 0.70 0.00 100.37
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Spaghetti - whole wheat, cooked, Health Valley
1.0
cup
40.00 9.00 1.00 170.00
Spaghetti sauce - no salt, Prego
1.0
cup
22.00 4.00 12.00 120.00
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.5 cup
3.74 10.13 5.62 97.02
zucchini, boiled, drained
1.0
1/2 cup
3.54 0.58 0.05 14.40
74.72 25.43 19.76 433.42
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
28.83 12.13 9.48 231.59
Totals for Snack 3
251.01 87.55 39.99 1,530.40
TotaIs for Day #3
207
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
0.8
1 cup (1
NLEA
serving)
16.65 2.48 1.35 83.03
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
250.61 27.48 2.05 333.90
Totals for Breakfast
Snack 1
Soybeans, mature seeds, roasted, no salt added
0.3
1 cup
14.43 15.14 10.92 202.53
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
15.14 15.14 10.92 204.90
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Tangerine - fresh peeled
5.0
ounce(s)
16.00 1.00 0.50 60.00
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
48.81 21.27 10.25 363.07
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
9.65 14.51 1.38 108.69
Totals for Snack 2
Dinner
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Green salad w/ raw vegetables
1.5
cup
6.67 2.59 0.15 33.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
32.05 32.60 9.22 338.23
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
3.0
1 cup
18.70 2.88 1.01 91.68
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
30.06 12.07 6.10 211.73
Totals for Snack 3
386.32 123.07 39.93 1,560.51
TotaIs for Day #4
208
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Raisins, seedless
0.3
50 raisins
5.15 0.20 0.03 19.44
Soy milk, fluid
0.5
1 cup
5.68 4.59 2.55 60.03
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
237.14 25.19 4.58 286.83
Totals for Breakfast
Snack 1
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.24 3.99 4.22 156.27
Totals for Snack 1
Lunch
Beets, pickled, canned, solids and liquids
0.5
1 cup
slices
18.48 0.91 0.09 73.78
Egg Beaters - Fleischmann's
0.8
cup
3.00 15.00 0.00 75.00
Grapes - American
16.0
each
6.56 0.32 0.00 32.00
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
39.76 17.77 5.43 278.38
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Walnuts, dried
1.0
ounce(s)
6.07 4.17 15.20 178.00
27.88 4.47 15.20 261.37
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Fish, trout, mixed species, cooked, dry heat
1.0
3 oz
0.00 22.64 7.20 161.50
Green salad w/ raw vegetables
1.5
cup
6.67 2.59 0.15 33.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 medium
(2" dia, 5"
long, raw)
11.80 1.15 0.09 51.30
32.86 33.21 9.93 331.58
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
28.83 12.13 9.48 231.59
Totals for Snack 3
394.72 96.76 48.83 1,546.02
TotaIs for Day #5
209
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Bread, oat bran, toasted
2.0
1 slice
23.60 6.16 2.59 139.86
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Jams and preserves
0.5
1
tablespoon
6.89 0.04 0.01 27.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
57.00 25.19 3.10 352.03
Totals for Breakfast
Snack 1
Apricots, dried, sulfured, stewed, without added sugar
1.0
1 cup,
halves
55.38 3.00 0.45 212.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
56.09 3.00 0.45 214.87
Totals for Snack 1
Lunch
Beans, pinto, mature seeds, cooked, boiled, with salt
0.5
1 cup
21.93 7.02 0.44 117.14
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Onions, spring or scallions (includes tops and bulb), raw
0.3
1 cup,
chopped
1.84 0.46 0.05 8.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
tomato, diced
0.3
1/2 cup
1.04 0.19 0.07 4.75
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
47.70 18.44 5.72 315.89
Totals for Lunch
Snack 2
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Raspberries, raw
0.5
1 cup
7.34 0.74 0.40 31.98
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.50 12.31 1.90 177.83
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
0.5
0.5 cup
1.85 1.08 0.10 9.90
Mushrooms, shiitake, cooked, without salt
1.0
1 cup
pieces
20.71 2.26 0.32 79.75
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Parmesan, grated, KRAFT
0.5
ounce(s)
0.50 6.00 4.50 65.00
Spaghetti - whole wheat, cooked, Health Valley
0.8
cup
30.00 6.75 0.75 127.50
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
57.23 16.86 12.97 366.15
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
3.0
1 cup
18.70 2.88 1.01 91.68
18.70 2.88 1.01 91.68
Totals for Snack 3
265.20 78.68 25.14 1,518.45
TotaIs for Day #6
210
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
0.8
1 cup (1
NLEA
serving)
16.65 2.48 1.35 83.03
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
250.61 27.48 2.05 333.90
Totals for Breakfast
Snack 1
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.24 3.99 4.22 156.27
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Garbanzo - boiled
1.0
ounce(s)
7.78 2.50 0.73 46.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Seeds, sunflower seed kernels, dried
0.3
1 cup
6.75 8.20 17.85 205.20
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tangerine - fresh peeled
5.0
ounce(s)
16.00 1.00 0.50 60.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
61.11 15.84 22.96 479.32
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.92 14.77 1.36 117.52
Totals for Snack 2
Dinner
Carrots, cooked, boiled, drained, without salt
1.0
0.5 cup
slices
6.41 0.59 0.14 27.30
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
zucchini, boiled, drained
1.0
1/2 cup
3.54 0.58 0.05 14.40
33.47 24.27 2.38 250.63
Totals for Dinner
Snack 3
Blueberries, raw
0.3
1 cup
5.25 0.27 0.12 20.66
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
20.73 11.80 9.30 199.75
Totals for Snack 3
406.08 98.15 42.26 1,537.38
TotaIs for Day #7
211
Grocery List: 1500 Calories Heart Healthy
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
HEALTH VALLEY Fat Free Honey Baked Beans
0.50
cup
OLD EL PASO Fat Free Refried Beans
1.00
1/2 cup
Beverages
Orange juice - 100% pure , Tropicana
34.00
ounce(s)
Silk Plain Soy Milk
1.75
cup
Silk Vanilla Soy Milk
36.00
ounce(s)
Vegetable juice - V8, no salt
18.00
fluid ounce(s)
Breads and baked goods
Bread /Rye 7 grain
2.00
each
Bread, oat bran, toasted
4.00
1 slice
English muffins, whole-wheat, toasted
1.00
1 muffin
Muffins, oat bran
2.00
1 muffin (2-1/2" dia x 2-1/4")
Pita - wheat
2.00
each
Rolls, dinner, whole-wheat
1.00
1 medium (2-1/2" dia)
Carb. Snack Foods (HeaIthy)
Rice cake - plain, unsalted, Quaker
2.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
3.00
0.5 cup (1 NLEA serving)
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins
1.00
0.5 cup (1 NLEA serving)
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.00
pack
Dairy
ALPÌNE LACE Reduced Fat Reduced Sodium Cheddar
1.00
ounce(s)
Egg substitute, liquid
0.50
1 cup
Milk - skim, no fat
3.00
cup
Parmesean Cheese, Low Sodium
2.00
table spoon
Yogurt - Yoplait, fat free, all flavors
6.00
ounce(s)
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Puddings, tapioca, ready-to-eat
2.00
1 can (5 oz)
Dressings
Oil & Vinegar Salad Dressing
6.00
tea spoon
Fats & OiIs
Olive Oil (sesame,soy bean, sunflower)
1.00
table spoon
Fibrous Carbohydrates (HeaIthy)
Salad - lrg. garden w/tomato & onion
1.50
large
Salad - sm. garden w/tomato, onion
1.00
small
Finfish and SheIIfish
Fish, cod, Atlantic, cooked, dry heat
2.00
1 fillet
Fish, tuna, light, canned in water, without salt, drained solids
1.00
3 oz
Fruits & Fruit Juices
Banana - med 8"
2.00
each
Bananas, raw
1.00
1 medium (7" to 7-7/8" long)
Blueberries, raw
2.50
1 cup
Grapes, american type (slip skin), raw
1.00
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
1.00
1 fruit without skin, medium
Melons, cantaloupe, raw
0.75
1 cup, diced
Melons, honeydew, raw
1.75
1 cup, balls
Orange - medium
1.00
each
Raisins, seedless
1.00
1 small box (1.5 oz)
Strawberries, raw
1.00
1 cup, halves
Strawberries, raw
1.00
1 cup, whole
212
Food Quantity Measure
Jams/ Spreads/Sauces/ Syrups
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.00
table spoon
Mayonnaise - KRAFT Free, fat free
5.00
table spoon
Relish - pickle
0.25
table spoon
Salsa - Chunky medium, Pace
8.00
table spoon
SMART BALANCE Buttery Spread
9.00
tea spoon
MeaIs, Entrees and Sidedishes
HEALTHY CHOÌCE Country Roast Turkey with Mushrooms in Brown Gravy with Rice Pilaf,
1.00
1 package yields
Misc. Meats
MORNÌNGSTAR FARMS Deli Franks
1.00
each
MisceIIaneous
GARDENBURGER, Veggie Medley
5.00
ounce(s)
Tortilla - flour, soft, 7" diam.
3.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
0.50
cup
Nuts & Seeds
BLUE DÌAMOND Almonds, Chopped
2.00
table spoon
SOLNUTS Soybeans
0.50
ounce(s)
Performance Carbohydrates
Apple - medium with peel
0.50
each
Pork Products
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted
1.00
3 oz
PouItry
Turkey, fryer-roasters, breast, meat only, cooked, roasted
1.00
1 unit (yield from 1 lb
Protein Snack Foods (HeaIthy)
LUCERNE No Salt added 1% Fat Cottage Cheese
2.00
1/2 cup
Tuna Solid White -Water Sm. can
2.80
ounce(s)
Proteins (HeaIthy)
Chicken Breast / White Meat
9.00
ounce(s)
Egg Whites - scrambled/boiled
4.00
each
Rice, grains, fIour
Rice, brown, long-grain, cooked
1.25
1 cup
Sausages and Lunch Meats
HEALTHY CHOÌCE Bulk Deli Turkey Breast
6.00
ounce(s)
Snacks & Treats
Melba Toast, Wheat, Unsalted
6.00
each
Starchy Carbohydrates (HeaIthy)
Oatmeal -Quick, measured uncooked
0.50
cup
Yam -baked or boiled
1.50
cup
VegetabIes
Broccoli, frozen, spears, cooked, boiled, drained, without salt
1.00
0.5 cup
Carrots - baby, raw
9.00
medium
Cauliflower, frozen, cooked, boiled, drained, without salt
1.00
1 cup (1" pieces)
Celery - raw stalk, trimmed
4.00
each
Eggplant, cooked, boiled, drained, without salt
1.00
1 cup (1" cubes)
HUNT'S Tomato Ketchup No Salt Added
1.00
table spoon
Mushrooms, raw
1.00
0.5 cup pieces
Mushrooms, raw
1.00
1 cup, pieces or slices
Peas - green, frozen, boiled
0.50
cup
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
3.00
0.5 cup
Spinach, raw
1.75
1 cup
Tomatoes, red, ripe, raw, year round average
0.50
1 cup, chopped or sliced
Tomatoes, red, ripe, raw, year round average
8.00
1 slice, medium (1/4" thick)
Tomatoes, sun-dried
1.00
1 cup
Zucchini, Frozen, Boiled, Drained
2.00
cup
213
1500 Calories Heart Healthy MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Egg substitute, liquid
0.5
1 cup
0.80 15.06 4.15 105.42
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Silk Plain Soy Milk
1.0
cup
8.00 7.00 4.00 100.00
35.70 27.92 9.56 340.23
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
43.31 4.57 7.54 242.21
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
GARDENBURGER, Veggie Medley
2.5
ounce(s)
42.50 15.00 1.75 100.00
HUNT'S Tomato Ketchup No Salt Added
1.0
table spoon
3.45 0.23 0.13 15.90
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Spinach, raw
0.5
1 cup
0.54 0.43 0.06 3.45
Strawberries, raw
1.0
1 cup,
whole
11.06 0.96 0.43 46.08
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
81.12 20.58 3.95 279.63
Totals for Lunch
Snack 2
Melba Toast, Wheat, Unsalted
3.0
each
33.00 6.00 0.00 50.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
41.00 7.00 0.00 86.00
Totals for Snack 2
Dinner
Broccoli, frozen, spears, cooked, boiled, drained, without salt
1.0
0.5 cup
4.92 2.85 0.10 25.76
Fish, cod, Atlantic, cooked, dry heat
1.0
1 fillet
0.00 41.09 1.55 189.00
Oil & Vinegar Salad Dressing
2.0
tea spoon
0.26 0.00 5.22 46.76
Salad - lrg. garden w/tomato & onion
0.5
large
9.50 1.30 0.40 49.00
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
Yam -baked or boiled
1.0
cup
37.60 2.00 0.20 158.00
52.28 47.25 10.47 495.19
Totals for Dinner
253.42 107.31 31.52 1,443.26
TotaIs for Day #1
214
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Bananas, raw
1.0
1 medium
(7" to
7-7/8" long)
26.95 1.29 0.39 105.02
Oatmeal -Quick, measured uncooked
0.5
cup
27.90 6.60 3.00 148.50
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
79.75 7.89 3.39 365.52
Totals for Breakfast
Snack 1
Blueberries, raw
1.0
1 cup
21.01 1.07 0.48 82.65
Silk Vanilla Soy Milk
12.0
ounce(s)
15.00 9.00 5.28 150.00
36.01 10.07 5.76 232.65
Totals for Snack 1
Lunch
HEALTHY CHOÌCE Bulk Deli Turkey Breast
3.0
ounce(s)
0.00 16.50 1.50 75.00
LUCERNE No Salt added 1% Fat Cottage Cheese
1.0
1/2 cup
4.00 14.00 2.00 80.00
Mayonnaise - KRAFT Free, fat free
1.0
table spoon
3.00 0.00 0.00 8.00
Spinach, raw
0.5
1 cup
0.54 0.43 0.06 3.45
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
23.11 33.28 5.64 253.65
Totals for Lunch
Snack 2
Rice cake - plain, unsalted, Quaker
2.0
each
14.40 1.60 0.60 70.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
27.90 9.10 0.60 160.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.0
table spoon
6.00 1.00 0.00 30.00
Mushrooms, raw
1.0
1 cup,
pieces or
slices
2.27 2.18 0.24 15.40
Rice, brown, long-grain, cooked
0.8
1 cup
33.58 3.77 1.32 162.34
Zucchini, Frozen, Boiled, Drained
1.0
cup
8.02 2.59 0.29 38.29
49.87 42.04 3.85 401.03
Totals for Dinner
216.64 102.38 19.23 1,412.85
TotaIs for Day #2
215
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bread, oat bran, toasted
2.0
1 slice
23.60 6.16 2.59 139.86
Melons, honeydew, raw
1.0
1 cup, balls
16.09 0.96 0.25 63.72
Orange juice - 100% pure , Tropicana
6.0
ounce(s)
18.68 0.00 0.00 84.00
SMART BALANCE Buttery Spread
2.0
tea spoon
0.00 0.00 6.00 53.34
58.36 7.11 8.84 340.92
Totals for Breakfast
Snack 1
BLUE DÌAMOND Almonds, Chopped
2.0
table spoon
3.26 3.30 7.96 95.88
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola
without Raisins
1.0
0.5 cup (1
NLEA
serving)
43.78 4.51 2.81 209.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
87.04 13.33 11.16 476.45
Totals for Snack 1
Lunch
Fish, tuna, light, canned in water, without salt, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Mayonnaise - KRAFT Free, fat free
1.0
table spoon
3.00 0.00 0.00 8.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Spinach, raw
0.5
1 cup
0.54 0.43 0.06 3.45
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
30.04 26.29 1.56 233.25
Totals for Lunch
Snack 2
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
13.50 7.50 0.00 90.00
Totals for Snack 2
Dinner
Oil & Vinegar Salad Dressing
1.0
tea spoon
0.13 0.00 2.61 23.38
Olive Oil (sesame,soy bean, sunflower)
1.0
table spoon
0.00 0.00 14.00 120.00
Salad - lrg. garden w/tomato & onion
0.5
large
9.50 1.30 0.40 49.00
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
1.0
0.5 cup
4.90 3.81 0.48 30.40
Tomatoes, sun-dried
0.5
1 cup
15.06 3.81 0.80 69.66
Turkey, fryer-roasters, breast, meat only, cooked, roasted
1.0
1 unit (yield
from 1 lb
ready-to-c
ook turkey)
0.00 26.15 0.64 117.45
29.59 35.07 18.93 409.89
Totals for Dinner
218.52 89.30 40.49 1,550.51
TotaIs for Day #3
216
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.5
0.5 cup (1
NLEA
serving)
33.30 5.63 1.49 117.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
70.10 14.03 1.89 315.00
Totals for Breakfast
Snack 1
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Silk Vanilla Soy Milk
12.0
ounce(s)
15.00 9.00 5.28 150.00
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
53.37 11.22 6.34 303.64
Totals for Snack 1
Lunch
ALPÌNE LACE Reduced Fat Reduced Sodium Cheddar
1.0
ounce(s)
0.50 9.00 4.00 80.00
OLD EL PASO Fat Free Refried Beans
1.0
1/2 cup
18.00 6.00 0.00 100.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
Tomatoes, red, ripe, raw, year round average
0.5
1 cup,
chopped or
sliced
3.53 0.79 0.18 16.20
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
36.03 17.79 6.18 284.20
Totals for Lunch
Snack 2
SOLNUTS Soybeans
0.5
ounce(s)
3.90 6.70 3.40 73.00
3.90 6.70 3.40 73.00
Totals for Snack 2
Dinner
Cauliflower, frozen, cooked, boiled, drained, without salt
1.0
1 cup (1"
pieces)
6.75 2.90 0.40 34.20
Eggplant, cooked, boiled, drained, without salt
1.0
1 cup (1"
cubes)
8.64 0.82 0.23 34.65
Fish, cod, Atlantic, cooked, dry heat
1.0
1 fillet
0.00 41.09 1.55 189.00
Oil & Vinegar Salad Dressing
1.0
tea spoon
0.13 0.00 2.61 23.38
Parmesean Cheese, Low Sodium
2.0
table spoon
0.37 4.16 3.00 45.60
Salad - lrg. garden w/tomato & onion
0.5
large
9.50 1.30 0.40 49.00
25.39 50.27 8.18 375.83
Totals for Dinner
Snack 3
Puddings, tapioca, ready-to-eat
1.0
1 can (5
oz)
27.55 2.84 5.25 168.98
27.55 2.84 5.25 168.98
Totals for Snack 3
216.34 102.85 31.24 1,520.65
TotaIs for Day #4
217
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Egg Whites - scrambled/boiled
4.0
each
1.20 14.00 0.00 68.00
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.0
pack
28.00 4.00 2.00 150.00
Silk Plain Soy Milk
0.8
cup
6.00 5.25 3.00 75.00
61.90 24.45 5.60 398.00
Totals for Breakfast
Snack 1
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
SMART BALANCE Buttery Spread
2.0
tea spoon
0.00 0.00 6.00 53.34
38.67 4.86 10.61 253.60
Totals for Snack 1
Lunch
HEALTHY CHOÌCE Country Roast Turkey with Mushrooms in Brown
Gravy with Rice Pilaf, frozen entree
1.0
1 package
yields
27.84 18.98 3.94 223.20
LUCERNE No Salt added 1% Fat Cottage Cheese
1.0
1/2 cup
4.00 14.00 2.00 80.00
31.84 32.98 5.94 303.20
Totals for Lunch
Snack 2
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
13.50 7.50 0.00 90.00
Totals for Snack 2
Dinner
GARDENBURGER, Veggie Medley
2.5
ounce(s)
42.50 15.00 1.75 100.00
Melons, cantaloupe, raw
0.8
1 cup,
diced
9.55 0.98 0.22 39.78
Oil & Vinegar Salad Dressing
2.0
tea spoon
0.26 0.00 5.22 46.76
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Tomatoes, sun-dried
0.5
1 cup
15.06 3.81 0.80 69.66
Zucchini, Frozen, Boiled, Drained
1.0
cup
8.02 2.59 0.29 38.29
104.88 28.18 9.19 428.49
Totals for Dinner
250.79 97.97 31.34 1,473.29
TotaIs for Day #5
218
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Bread, oat bran, toasted
2.0
1 slice
23.60 6.16 2.59 139.86
Melons, honeydew, raw
0.8
1 cup, balls
12.07 0.72 0.19 47.79
Orange juice - 100% pure , Tropicana
6.0
ounce(s)
18.68 0.00 0.00 84.00
SMART BALANCE Buttery Spread
2.0
tea spoon
0.00 0.00 6.00 53.34
54.34 6.87 8.78 324.99
Totals for Breakfast
Snack 1
Blueberries, raw
1.5
1 cup
31.52 1.61 0.72 123.98
Silk Vanilla Soy Milk
12.0
ounce(s)
15.00 9.00 5.28 150.00
46.52 10.61 6.00 273.98
Totals for Snack 1
Lunch
Carrots - baby, raw
1.0
medium
0.80 0.10 0.10 4.00
Celery - raw stalk, trimmed
4.0
each
8.00 2.00 0.00 40.00
HEALTH VALLEY Fat Free Honey Baked Beans
0.5
cup
12.50 3.50 0.00 110.00
MORNÌNGSTAR FARMS Deli Franks
1.0
each
2.96 9.63 6.54 109.00
24.26 15.23 6.64 263.00
Totals for Lunch
Snack 2
Melba Toast, Wheat, Unsalted
3.0
each
33.00 6.00 0.00 50.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
41.00 7.00 0.00 86.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Peas - green, frozen, boiled
0.5
cup
11.40 4.10 0.20 62.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
34.92 33.70 2.80 309.93
Totals for Dinner
Snack 3
Puddings, tapioca, ready-to-eat
1.0
1 can (5
oz)
27.55 2.84 5.25 168.98
27.55 2.84 5.25 168.98
Totals for Snack 3
228.58 76.26 29.47 1,426.87
TotaIs for Day #6
219
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.5
0.5 cup (1
NLEA
serving)
33.30 5.63 1.49 117.00
Milk - skim, no fat
1.5
cup
17.85 12.60 0.60 129.00
Orange juice - 100% pure , Tropicana
6.0
ounce(s)
18.68 0.00 0.00 84.00
69.83 18.23 2.09 330.00
Totals for Breakfast
Snack 1
Bread /Rye 7 grain
2.0
each
72.00 10.00 4.00 180.00
Mayonnaise - KRAFT Free, fat free
2.0
table spoon
6.00 0.00 0.00 16.00
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
96.80 32.10 5.70 363.00
Totals for Snack 1
Lunch
Apple - medium with peel
0.5
each
10.50 0.15 0.25 40.50
HEALTHY CHOÌCE Bulk Deli Turkey Breast
3.0
ounce(s)
0.00 16.50 1.50 75.00
Mayonnaise - KRAFT Free, fat free
1.0
table spoon
3.00 0.00 0.00 8.00
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
29.34 19.22 3.86 212.43
Totals for Lunch
Snack 2
Yogurt - Yoplait, fat free, all flavors
6.0
ounce(s)
31.00 7.00 0.00 150.00
31.00 7.00 0.00 150.00
Totals for Snack 2
Dinner
Pork, fresh, loin, top loin (roasts), boneless, separable lean only,
cooked, roasted
1.0
3 oz
0.00 25.70 6.13 164.90
Rolls, dinner, whole-wheat
1.0
1 medium
(2-1/2" dia)
18.40 3.13 1.69 95.76
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
2.0
0.5 cup
9.80 7.62 0.95 60.80
Yam -baked or boiled
0.5
cup
18.80 1.00 0.10 79.00
47.00 37.46 11.87 427.13
Totals for Dinner
273.97 114.00 23.52 1,482.56
TotaIs for Day #7
220
Grocery List: 1500 Calories High (am) to Low (pm) Glycemic
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Peanuts, all types, dry-roasted, without salt
2.00
1 oz
Soy milk, fluid
1.25
1 cup
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
36.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
14.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
18.00
fluid ounce(s)
Breads and baked goods
Bagel - Cinnamon Raisin, Earth Grains
1.00
each
Bread, pita, whole-wheat
2.00
1 pita, large (6-1/2" dia)
Cookies, vanilla wafers, lower fat
2.00
1 oz
Crackers, melba toast, wheat
9.00
1 toast
Pita - wheat
0.50
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.00
each
Rice cake - apple cinnamon, Quaker
4.00
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, Rice CHEX
2.25
1.25 cup (1 NLEA serving)
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
1.50
ounce(s)
Cheese, low fat, cheddar or colby
2.00
1 oz
Cheese, swiss
1.00
1 slice (1 oz)
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg, whole, cooked, hard-boiled
2.00
1 large
KRAFT BREAKSTONE'S Reduced Fat Sour Cream
1.00
2 tablespoon
Milk - 1%
0.50
cup
Milk - skim, no fat
5.00
cup
Non-fat yogurt-artificially sweetened
2.00
cup
Parmesan, grated, KRAFT
1.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
9.50
table spoon
Fats & OiIs
Olive oil - pure
0.50
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.50
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
2.00
1 tablespoon
Finfish and SheIIfish
Fish, tuna salad
1.50
1 cup
Fruits & Fruit Juices
Apricots, dehydrated (low-moisture), sulfured, stewed
1.00
1 cup
Banana - med 8"
2.00
each
Blueberries, raw
0.75
1 cup
Cantaloupe - muskmelon
1.00
each
Cherries, sweet, raw
1.75
1 cup, without pits
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light
2.00
0.5 cup
Grapefruit - pink or red 4" diam.
1.00
each
Kiwi fruit, (chinese gooseberries), fresh, raw
3.00
1 fruit without skin, medium
Peaches, raw
0.75
1 cup slices
Plum - fresh, 2.25" diam
1.00
each
Raisins, seedless
1.00
50 raisins
Strawberries, raw
1.00
1 cup, halves
Watermellon - fresh, diced
1.00
cup
221
Food Quantity Measure
Jams/ Spreads/Sauces/ Syrups
Peanut butter - creamy. Peter Pan
0.75
table spoon
Salsa - Chunky medium, Pace
3.00
table spoon
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.50
cup
Syrup - Aunt Jemima, ButterLite
1.50
table spoon
Teriyaki sauce - LaChoy 'Sauce & Marinade'
1.00
table spoon
Misc. Meats
Pork - broiled, chopped, trimmed,center loin
4.00
ounce(s)
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
Waffle - EGGO, frozen, Homestyle
2.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.50
cup
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
10.00
ounce(s)
Kraft American Cheese 2% Milk
2.00
slice
Salmon - broiled
5.00
ounce(s)
Turkey Breast / White Meat
4.00
ounce(s)
Turkey, ground, extra lean
4.00
ounce(s)
Recipes
MAÌN75 - Eggplant Parmesan
1.00
each
Red Meats - Standard
Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled
1.50
3 oz
Sausages and Lunch Meats
Ham, sliced, extra lean, (approximately 5% fat)
3.00
1 slice (6-1/4" x 4" x 1/16")
Seasonings
Spices, garlic powder
1.00
1 teaspoon
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.00
cup
Pretzels - Rold Gold, Tiny Tim
20.00
each
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS CHÌCKEN NOODLE, canned, ready-to-serve
1.00
1 cup
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN, canned, ready-to-serve
1.00
1 cup
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
3.00
ounce(s)
VegetabIes
Alfalfa seeds, sprouted, raw
0.25
1 cup
Asparagus, cooked, boiled, drained
2.00
0.5 cup
Broccoli, cooked, boiled, drained, without salt
1.00
0.5 cup, chopped
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.50
1 cup
Carrots, baby, raw
11.00
1 large
Cauliflower, cooked, boiled, drained, without salt
1.00
0.5 cup (1" pieces)
Celery - raw stalk, trimmed
3.00
each
Green salad w/ raw vegetables
10.00
cup
Mushrooms, raw
1.00
0.5 cup pieces
Onion - chopped
3.00
table spoon
Spinach, cooked, boiled, drained, without salt
0.50
1 cup
Spinach, raw
2.00
1 leaf
Squash, summer, all varieties, cooked, boiled, drained, without salt
0.50
1 cup, sliced
tomato, diced
2.00
1/2 cup
Yam, cooked, boiled, drained, or baked, without salt
1.00
0.5 cup, cubes
zucchini, frozen, boiled, drained
3.00
1/2 cup
222
1500 Calories High (am) to Low (pm) Glycemic MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Cereals ready-to-eat, GENERAL MÌLLS, Rice CHEX
1.0
1.25 cup (1
NLEA
serving)
26.66 1.86 0.31 116.87
Milk - 1%
0.5
cup
5.85 4.00 1.30 51.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
215.92 19.06 2.21 357.74
Totals for Breakfast
Snack 1
Cookies, vanilla wafers, lower fat
1.0
1 oz
20.61 1.40 4.26 123.48
Raisins, seedless
0.5
50 raisins
10.29 0.40 0.06 38.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.61 1.80 4.32 164.72
Totals for Snack 1
Lunch
Carrots, baby, raw
5.0
1 large
6.18 0.48 0.10 26.25
Celery - raw stalk, trimmed
3.0
each
6.00 1.50 0.00 30.00
Crackers, melba toast, wheat
4.0
1 toast
15.28 2.58 0.46 74.80
Fish, tuna salad
0.8
1 cup
14.47 24.66 14.24 287.51
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
49.93 30.22 14.79 454.56
Totals for Lunch
Snack 2
Non-fat yogurt-artificially sweetened
0.5
cup
9.65 5.30 0.20 60.50
Plum - fresh, 2.25" diam
1.0
each
8.60 0.50 0.40 36.00
18.25 5.80 0.60 96.50
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Salsa - Chunky medium, Pace
1.0
table spoon
0.00 0.00 0.00 2.00
8.47 44.49 7.39 277.02
Totals for Dinner
Snack 3
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
6.02 6.63 13.90 163.80
Totals for Snack 3
330.20 108.00 43.21 1,514.34
TotaIs for Day #1
223
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Syrup - Aunt Jemima, ButterLite
0.5
table spoon
3.25 0.00 0.00 12.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Waffle - EGGO, frozen, Homestyle
1.0
each
16.00 3.00 5.00 120.00
198.26 17.30 5.80 310.37
Totals for Breakfast
Snack 1
Kiwi fruit, (chinese gooseberries), fresh, raw
2.0
1 fruit
without
skin,
medium
22.28 1.73 0.79 92.72
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.99 2.73 0.79 135.09
Totals for Snack 1
Lunch
Alfalfa seeds, sprouted, raw
0.3
1 cup
0.31 0.33 0.06 2.39
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Pretzels - Rold Gold, Tiny Tim
10.0
each
11.50 1.00 0.50 60.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
31.06 25.40 8.09 301.69
Totals for Lunch
Snack 2
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
12.46 14.69 5.71 163.50
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
MAÌN75 - Eggplant Parmesan
1.0
each
28.00 15.00 9.00 249.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
40.89 18.45 13.19 333.00
Totals for Dinner
Snack 3
Cherries, sweet, raw
1.0
1 cup,
without pits
23.21 1.54 0.29 91.35
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
29.41 29.54 2.59 255.35
Totals for Snack 3
344.08 108.11 36.17 1,499.00
TotaIs for Day #2
224
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bagel - Cinnamon Raisin, Earth Grains
0.5
each
24.00 4.50 0.00 127.50
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Watermellon - fresh, diced
1.0
cup
11.50 1.00 0.70 51.00
193.21 19.00 3.20 293.37
Totals for Breakfast
Snack 1
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
6.05 1.34 2.00 48.37
Totals for Snack 1
Lunch
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Chedder, mild shredded, KRAFT Lite Naturals
0.5
ounce(s)
0.50 4.00 2.50 40.00
KRAFT BREAKSTONE'S Reduced Fat Sour Cream
1.0
2
tablespoon
2.02 1.40 3.72 47.12
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
37.57 10.20 6.63 247.42
Totals for Lunch
Snack 2
Apricots, dehydrated (low-moisture), sulfured, stewed
0.5
1 cup
40.61 2.40 0.30 156.87
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
46.56 6.60 0.50 199.87
Totals for Snack 2
Dinner
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Parmesan, grated, KRAFT
1.0
ounce(s)
1.00 12.00 9.00 130.00
Salmon - broiled
5.0
ounce(s)
0.00 31.35 17.50 290.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spices, garlic powder
1.0
1 teaspoon
2.18 0.50 0.02 9.96
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
zucchini, frozen, boiled, drained
1.0
1/2 cup
4.01 1.30 0.15 19.00
31.37 50.41 34.47 617.96
Totals for Dinner
Snack 3
Soy milk, fluid
0.5
1 cup
5.68 4.59 2.55 60.03
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
17.36 5.61 3.00 108.67
Totals for Snack 3
332.11 93.17 49.80 1,515.66
TotaIs for Day #3
225
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, Rice CHEX
0.5
1.25 cup (1
NLEA
serving)
13.33 0.93 0.16 58.44
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
191.61 19.83 0.76 257.94
Totals for Breakfast
Snack 1
Cookies, vanilla wafers, lower fat
1.0
1 oz
20.61 1.40 4.26 123.48
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, extra light syrup, solids and liquids
1.0
0.5 cup
14.30 0.49 0.09 55.35
34.91 1.89 4.34 178.83
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Soup, PROGRESSO HEALTHY CLASSÌCS CHÌCKEN NOODLE, canned,
ready-to-serve
1.0
1 cup
9.43 5.74 1.64 75.84
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Turkey Breast / White Meat
4.0
ounce(s)
0.00 34.00 0.80 152.00
30.76 43.63 8.39 374.86
Totals for Lunch
Snack 2
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
23.80 1.20 0.20 92.00
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
2.0
0.5 cup
7.40 4.32 0.40 39.60
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Pork - broiled, chopped, trimmed,center loin
4.0
ounce(s)
0.00 34.24 9.20 228.00
Teriyaki sauce - LaChoy 'Sauce & Marinade'
1.0
table spoon
5.00 1.00 0.00 30.00
Yam, cooked, boiled, drained, or baked, without salt
1.0
0.5 cup,
cubes
18.75 1.01 0.10 78.88
44.04 44.02 13.89 460.48
Totals for Dinner
Snack 3
Blueberries, raw
0.8
1 cup
15.76 0.80 0.36 61.99
Non-fat yogurt-artificially sweetened
0.8
cup
14.48 7.95 0.29 90.75
30.23 8.75 0.65 152.74
Totals for Snack 3
355.35 119.33 28.23 1,516.84
TotaIs for Day #4
226
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bagel - Cinnamon Raisin, Earth Grains
0.5
each
24.00 4.50 0.00 127.50
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
192.85 18.87 2.90 288.73
Totals for Breakfast
Snack 1
Rice cake - apple cinnamon, Quaker
2.0
each
18.00 2.00 0.00 80.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
18.71 2.00 0.00 82.37
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
1.0
1 pita, large
(6-1/2" dia)
35.20 6.27 1.66 170.24
Fish, tuna salad
0.8
1 cup
14.47 24.66 14.24 287.51
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
58.67 35.93 18.90 543.75
Totals for Lunch
Snack 2
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
12.46 14.69 5.71 163.50
Totals for Snack 2
Dinner
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Spinach, cooked, boiled, drained, without salt
0.5
1 cup
3.38 2.67 0.23 20.70
Squash, summer, all varieties, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
3.88 0.82 0.28 18.00
20.14 39.44 6.71 277.70
Totals for Dinner
Snack 3
Cherries, sweet, raw
0.8
1 cup,
without pits
17.41 1.15 0.22 68.51
Non-fat yogurt-artificially sweetened
0.8
cup
14.48 7.95 0.29 90.75
31.89 9.10 0.51 159.26
Totals for Snack 3
334.72 120.03 34.72 1,515.32
TotaIs for Day #5
227
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Syrup - Aunt Jemima, ButterLite
1.0
table spoon
6.50 0.00 0.00 25.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Waffle - EGGO, frozen, Homestyle
1.0
each
16.00 3.00 5.00 120.00
201.51 17.30 5.80 322.87
Totals for Breakfast
Snack 1
Pretzels - Rold Gold, Tiny Tim
10.0
each
11.50 1.00 0.50 60.00
Raisins, seedless
0.5
50 raisins
10.29 0.40 0.06 38.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
22.50 1.40 0.56 101.24
Totals for Snack 1
Lunch
Cheese, low fat, cheddar or colby
2.0
1 oz
1.07 13.64 3.92 96.88
Crackers, melba toast, wheat
5.0
1 toast
19.10 3.23 0.58 93.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN,
canned, ready-to-serve
1.0
1 cup
21.76 3.48 0.98 98.00
53.83 28.74 5.88 374.38
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Peanut butter - creamy. Peter Pan
0.8
table spoon
2.14 3.23 6.15 71.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
23.85 3.53 6.65 154.62
Totals for Snack 2
Dinner
Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, select,
cooked, broiled
1.5
3 oz
0.00 34.58 16.21 293.25
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Onion - chopped
3.0
table spoon
2.70 0.30 0.00 12.00
zucchini, frozen, boiled, drained
2.0
1/2 cup
8.02 2.59 0.29 38.00
24.74 42.01 20.81 434.95
Totals for Dinner
Snack 3
Peaches, raw
0.8
1 cup
slices
12.16 1.16 0.32 49.73
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
20.69 8.05 4.14 139.76
Totals for Snack 3
347.12 101.02 43.84 1,527.82
TotaIs for Day #6
228
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, Rice CHEX
0.8
1.25 cup (1
NLEA
serving)
20.00 1.40 0.23 87.65
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
42.98 8.30 0.83 207.02
Totals for Breakfast
Snack 1
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, extra light syrup, solids and liquids
1.0
0.5 cup
14.30 0.49 0.09 55.35
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
24.02 1.49 0.09 97.72
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Carrots, baby, raw
6.0
1 large
7.42 0.58 0.12 31.50
Cheese, swiss
1.0
1 slice (1
oz)
1.51 7.54 7.78 106.40
Ham, sliced, extra lean, (approximately 5% fat)
3.0
1 slice
(6-1/4" x 4"
x 1/16")
0.81 16.25 4.17 110.04
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
30.19 27.78 21.25 421.56
Totals for Lunch
Snack 2
Apricots, dehydrated (low-moisture), sulfured, stewed
0.5
1 cup
40.61 2.40 0.30 156.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
41.32 2.40 0.30 159.24
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.5
table spoon
3.00 0.00 3.00 30.00
Spaghetti - whole wheat, cooked, Health Valley
1.0
cup
40.00 9.00 1.00 170.00
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.5
cup
15.00 2.00 3.00 100.00
Turkey, ground, extra lean
4.0
ounce(s)
0.00 104.00 6.00 112.00
66.89 118.45 13.19 456.00
Totals for Dinner
Snack 3
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
6.02 6.63 13.90 163.80
Totals for Snack 3
211.42 165.05 49.57 1,505.34
TotaIs for Day #7
229
Grocery List: 1500 Calories Low Carb
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Bars
Balance Bar Honey Peanut
3.00
each
Beans, LentiIs
Peanuts, all types, dry-roasted, without salt
0.50
1 cup
Beverages
Orange juice - 100% pure , Tropicana
12.00
ounce(s)
Vegetable juice - V8, no salt
34.00
fluid ounce(s)
Breads and baked goods
Pita - wheat
2.00
each
Rolls, hamburger or hotdog, mixed-grain
1.00
1 roll
CereaIs
Oatmeal - instant pkt.,plain Quaker Extra
2.00
pack
Dairy
Cheese, mozzarella, part skim milk
1.00
1 oz
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg substitute, liquid
0.50
1 cup
Egg, whole, cooked, hard-boiled
2.00
1 large
Egg, whole, cooked, scrambled
1.00
1 large
HEALTHY CHOÌCE Mozzarella String Cheese
4.00
ounce(s)
KRAFT 2% Cheddar Cheese, Reduced Fat
5.25
ounce(s)
Milk - skim, no fat
4.50
cup
Parmesan, grated, KRAFT
1.00
ounce(s)
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Puddings, tapioca, ready-to-eat
3.00
1 snack size (4 oz)
Dressings
Ìtalian - fat free, KRAFT Free
11.00
table spoon
Fats & OiIs
Olive Oil (sesame,soy bean, sunflower)
0.25
table spoon
Olive oil - pure
0.75
table spoon
Salad dressing, KRAFT Mayo Light Mayonnaise
2.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Asparagus/ Fresh - Boiled
1.50
cup
Green beans - string boiled & drained
4.00
ounce(s)
Salad - lrg. garden w/tomato & onion
1.00
large
Salad - sm. garden w/tomato, onion
5.00
small
Finfish and SheIIfish
Fish, salmon, Atlantic, farmed, cooked, dry heat
1.00
3 oz
Fish, tuna, light, canned in water, without salt, drained solids
1.00
3 oz
Fish, tuna, white, canned in water, without salt, drained solids
1.00
3 oz
Fruits & Fruit Juices
Apple - medium with peel
1.50
each
Banana - med 8"
1.00
each
Blueberries, raw
0.75
1 cup
Grapes, american type (slip skin), raw
1.50
1 cup
Melons, cantaloupe, raw
1.75
1 cup, balls
Orange - medium
1.00
each
Peaches, raw
2.00
1 cup slices
Strawberries, raw
1.00
1 cup, halves
Watermelon, raw
2.00
1 cup, balls
230
Food Quantity Measure
Jams/ Spreads/Sauces/ Syrups
BBQ - Healthy Choice
2.00
table spoon
Catsup - tomato
0.50
table spoon
Peanut butter - creamy. Peter Pan
3.00
table spoon
Relish - pickle
0.50
table spoon
SMART BALANCE Buttery Spread
1.00
tea spoon
Soy sauce - Kikkoman 'Lite'
2.00
table spoon
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.25
cup
MeaIs, Entrees and Sidedishes
STOUFFER'S LEAN CUÌSÌNE Glazed Chicken w/vegetables
1.00
each
Misc. Meats
Flank - fat trimmed off, braised
4.00
ounce(s)
HEALTHY CHOÌCE Beef Franks, Low Fat
2.00
each
MisceIIaneous
STOUFFER'S LEAN CUÌSÌNE Salisbury Steak with Macaroni and Cheese
1.00
each
Tortilla - flour, soft, 7" diam.
2.00
each
NoodIes & Pastas
Angel hair - whole wheat, cooked, De Boles
1.00
cup
Nuts & Seeds
Seeds, sunflower seed kernels, toasted, without salt
0.50
1 oz
Pork Products
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
2.00
3 oz
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
8.00
ounce(s)
Swordfish - cooked dry heat
4.00
ounce(s)
Red Meats - Standard
Beef, top sirloin, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
1.50
3 oz
Rice, grains, fIour
Spaghetti, cooked, enriched, without added salt
0.50
1 cup
Sausages and Lunch Meats
Chicken roll, light meat
2.00
2 slices
Seasonings
Mustard, prepared, yellow
2.00
1 teaspoon or 1 packet
Spices, garlic powder
1.00
1 teaspoon
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
4.00
cup
Soups and Gravies
CAMPBELL'S Healthy Request Chicken Vegetabel Sou[
0.50
cup
Chicken vegetable soup - Campbell's, prepared
1.00
cup
Sauce, ready-to-serve, salsa
0.50
0.5 cup
231
Food Quantity Measure
VegetabIes
Broccoli, raw
1.00
0.5 cup, chopped or diced
Carrots - baby, raw
20.00
medium
Carrots, raw
0.50
1 cup, grated
Cauliflower, cooked, boiled, drained, without salt
2.00
0.5 cup (1" pieces)
Celery - raw stalk, trimmed
4.00
each
Green beans - string, boiled & drained
4.00
ounce(s)
Lettuce, iceberg (includes crisphead types), raw
0.25
1 cup, shredded or chopped
Mushrooms, raw
0.75
1 cup, pieces or slices
Onions, raw
0.50
1 cup, chopped
Peppers, sweet, red, raw
0.50
1 cup, chopped
Spinach, cooked, boiled, drained, without salt
0.75
1 cup
Spinach, raw
3.25
1 cup
Tomatoes, red, ripe, raw, year round average
7.00
1 slice, medium (1/4" thick)
Tomatoes, sun-dried
0.25
1 cup
Vegetables - mixed, frozen, boiled
0.50
cup
Zucchini, Frozen, Boiled, Drained
0.50
cup
232
1500 Calories Low Carb MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Balance Bar Honey Peanut
1.0
each
22.00 14.00 6.00 200.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
46.90 14.00 6.00 312.00
Totals for Breakfast
Snack 1
Peanuts, all types, dry-roasted, without salt
0.3
1 cup
7.85 8.64 18.13 213.53
7.85 8.64 18.13 213.53
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
Fish, tuna, light, canned in water, without salt, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Vegetable juice - V8, no salt
8.0
fluid
ounce(s)
10.67 1.33 0.00 48.00
35.27 26.73 7.16 308.70
Totals for Lunch
Snack 2
Chicken vegetable soup - Campbell's, prepared
1.0
cup
8.00 3.00 3.00 70.00
8.00 3.00 3.00 70.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green beans - string, boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
KRAFT 2% Cheddar Cheese, Reduced Fat
1.0
ounce(s)
0.50 7.00 6.00 90.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sauce, ready-to-serve, salsa
0.5
0.5 cup
4.06 0.83 0.16 18.20
33.46 38.53 8.86 376.20
Totals for Dinner
Snack 3
Puddings, tapioca, ready-to-eat
1.0
1 snack
size (4 oz)
21.92 2.26 4.18 134.47
21.92 2.26 4.18 134.47
Totals for Snack 3
153.40 93.16 47.32 1,414.90
TotaIs for Day #1
233
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Milk - skim, no fat
1.5
cup
17.85 12.60 0.60 129.00
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
62.15 18.20 3.20 329.00
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
1.5
1 cup
23.67 0.87 0.48 92.46
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
37.17 8.37 0.48 182.46
Totals for Snack 1
Lunch
Carrots, raw
0.5
1 cup,
grated
5.27 0.51 0.13 22.55
Egg, whole, cooked, hard-boiled
2.0
1 large
1.12 12.58 10.61 155.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
KRAFT 2% Cheddar Cheese, Reduced Fat
2.0
ounce(s)
1.00 14.00 12.00 180.00
Seeds, sunflower seed kernels, toasted, without salt
0.5
1 oz
2.88 2.41 7.95 86.66
Spinach, raw
3.0
1 cup
3.27 2.57 0.35 20.70
15.54 32.07 31.05 476.91
Totals for Lunch
Snack 2
HEALTHY CHOÌCE Mozzarella String Cheese
2.0
ounce(s)
2.00 16.00 3.00 100.00
2.00 16.00 3.00 100.00
Totals for Snack 2
Dinner
Broccoli, raw
1.0
0.5 cup,
chopped or
diced
2.92 1.24 0.16 14.96
Flank - fat trimmed off, braised
4.0
ounce(s)
0.00 31.72 14.68 268.00
Mushrooms, raw
0.5
1 cup,
pieces or
slices
1.13 1.09 0.12 7.70
Olive Oil (sesame,soy bean, sunflower)
0.3
table spoon
0.00 0.00 3.50 30.00
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Peppers, sweet, red, raw
0.5
1 cup,
chopped
4.49 0.74 0.22 19.37
Soy sauce - Kikkoman 'Lite'
2.0
table spoon
2.60 0.00 0.00 22.00
15.19 35.15 18.72 378.83
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
137.39 111.14 58.45 1,513.20
TotaIs for Day #2
234
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Egg, whole, cooked, scrambled
1.0
1 large
1.34 6.76 7.45 101.26
Melons, cantaloupe, raw
0.8
1 cup, balls
10.83 1.12 0.25 45.14
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
24.07 16.28 8.10 232.40
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Vegetable juice - V8, no salt
14.0
fluid
ounce(s)
18.67 2.33 0.00 84.00
39.77 2.63 0.00 165.00
Totals for Snack 1
Lunch
Chicken roll, light meat
2.0
2 slices
2.78 22.26 8.41 175.56
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
KRAFT 2% Cheddar Cheese, Reduced Fat
1.3
ounce(s)
0.63 8.75 7.50 112.50
Lettuce, iceberg (includes crisphead types), raw
0.3
1 cup,
shredded
or chopped
0.29 0.11 0.02 1.38
Tomatoes, red, ripe, raw, year round average
4.0
1 slice,
medium
(1/4" thick)
3.14 0.70 0.16 14.40
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
22.83 33.83 18.09 395.84
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
14.31 28.77 2.51 197.15
Totals for Snack 2
Dinner
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.3
cup
7.50 1.00 1.00 55.00
Spaghetti, cooked, enriched, without added salt
0.5
1 cup
19.84 3.34 0.47 98.70
38.61 38.43 7.93 403.82
Totals for Dinner
139.59 119.95 36.63 1,394.20
TotaIs for Day #3
235
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Balance Bar Honey Peanut
1.0
each
22.00 14.00 6.00 200.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
33.90 22.40 6.40 286.00
Totals for Breakfast
Snack 1
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
25.17 8.52 0.46 138.64
Totals for Snack 1
Lunch
Catsup - tomato
0.5
table spoon
2.05 0.10 0.05 8.00
Celery - raw stalk, trimmed
4.0
each
8.00 2.00 0.00 40.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
HEALTHY CHOÌCE Beef Franks, Low Fat
2.0
each
8.00 10.00 2.00 100.00
Mustard, prepared, yellow
2.0
1 teaspoon
or 1 packet
0.78 0.40 0.31 6.60
Rolls, hamburger or hotdog, mixed-grain
1.0
1 roll
19.18 4.13 2.58 113.09
Watermelon, raw
1.0
1 cup, balls
11.63 0.94 0.23 46.20
51.63 20.56 10.17 373.89
Totals for Lunch
Snack 2
Peanuts, all types, dry-roasted, without salt
0.3
1 cup
7.85 8.64 18.13 213.53
7.85 8.64 18.13 213.53
Totals for Snack 2
Dinner
Asparagus/ Fresh - Boiled
1.5
cup
11.40 6.90 0.90 66.00
Cauliflower, cooked, boiled, drained, without salt
2.0
0.5 cup (1"
pieces)
5.10 2.28 0.56 28.52
Fish, salmon, Atlantic, farmed, cooked, dry heat
1.0
3 oz
0.00 18.79 10.50 175.10
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
28.00 29.27 12.36 330.62
Totals for Dinner
Snack 3
Puddings, tapioca, ready-to-eat
1.0
1 snack
size (4 oz)
21.92 2.26 4.18 134.47
21.92 2.26 4.18 134.47
Totals for Snack 3
168.48 91.65 51.69 1,477.15
TotaIs for Day #4
236
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Egg substitute, liquid
0.5
1 cup
0.80 15.06 4.15 105.42
KRAFT 2% Cheddar Cheese, Reduced Fat
1.0
ounce(s)
0.50 7.00 6.00 90.00
Melons, cantaloupe, raw
1.0
1 cup, balls
14.44 1.49 0.34 60.18
15.75 23.55 10.49 255.60
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
1.0
1 cup
slices
16.22 1.55 0.43 66.30
19.32 15.55 1.58 148.30
Totals for Snack 1
Lunch
Carrots - baby, raw
12.0
medium
9.60 1.20 1.20 48.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
STOUFFER'S LEAN CUÌSÌNE Glazed Chicken w/vegetables
1.0
each
24.00 22.00 6.00 240.00
Vegetable juice - V8, no salt
12.0
fluid
ounce(s)
16.00 2.00 0.00 72.00
60.10 26.50 7.60 415.00
Totals for Lunch
Snack 2
HEALTHY CHOÌCE Mozzarella String Cheese
2.0
ounce(s)
2.00 16.00 3.00 100.00
2.00 16.00 3.00 100.00
Totals for Snack 2
Dinner
Beef, top sirloin, separable lean and fat, trimmed to 0" fat, choice,
cooked, broiled
1.5
3 oz
0.00 37.00 13.44 279.23
Green beans - string boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Mushrooms, raw
0.3
1 cup,
pieces or
slices
0.57 0.54 0.06 3.85
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
Spices, garlic powder
1.0
1 teaspoon
2.18 0.50 0.02 9.96
31.29 43.32 24.55 516.51
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
133.80 126.25 49.22 1,481.41
TotaIs for Day #5
237
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Blueberries, raw
0.8
1 cup
15.76 0.80 0.36 61.99
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
45.26 13.60 2.76 242.99
Totals for Breakfast
Snack 1
Apple - medium with peel
0.5
each
10.55 0.15 0.00 40.50
Peanut butter - creamy. Peter Pan
3.0
table spoon
8.55 12.90 24.60 285.00
19.10 13.05 24.60 325.50
Totals for Snack 1
Lunch
Fish, tuna, white, canned in water, without salt, drained solids
1.0
3 oz
0.00 20.08 2.52 108.80
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tomatoes, red, ripe, raw, year round average
3.0
1 slice,
medium
(1/4" thick)
2.35 0.53 0.12 10.80
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
36.62 24.03 9.93 325.43
Totals for Lunch
Snack 2
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
13.50 7.50 0.00 90.00
Totals for Snack 2
Dinner
BBQ - Healthy Choice
2.0
table spoon
11.40 0.06 0.04 50.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
2.0
3 oz
0.00 47.84 8.18 278.80
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spinach, cooked, boiled, drained, without salt
0.8
1 cup
5.06 4.01 0.35 31.05
Vegetables - mixed, frozen, boiled
0.5
cup
11.90 2.60 0.10 54.00
38.86 55.81 9.07 468.85
Totals for Dinner
Snack 3
Puddings, tapioca, ready-to-eat
1.0
1 snack
size (4 oz)
21.92 2.26 4.18 134.47
21.92 2.26 4.18 134.47
Totals for Snack 3
175.27 116.26 50.54 1,587.23
TotaIs for Day #6
238
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Balance Bar Honey Peanut
1.0
each
22.00 14.00 6.00 200.00
Orange juice - 100% pure , Tropicana
4.0
ounce(s)
12.45 0.00 0.00 56.00
34.45 14.00 6.00 256.00
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
14.31 28.77 2.51 197.15
Totals for Snack 1
Lunch
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
STOUFFER'S LEAN CUÌSÌNE Salisbury Steak with Macaroni and
Cheese
1.0
each
27.00 23.00 8.00 270.00
Watermelon, raw
1.0
1 cup, balls
11.63 0.94 0.23 46.20
49.13 25.24 8.63 371.20
Totals for Lunch
Snack 2
CAMPBELL'S Healthy Request Chicken Vegetabel Sou[
0.5
cup
12.00 3.00 2.00 80.00
12.00 3.00 2.00 80.00
Totals for Snack 2
Dinner
Angel hair - whole wheat, cooked, De Boles
1.0
cup
40.00 9.00 2.00 210.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Parmesan, grated, KRAFT
1.0
ounce(s)
1.00 12.00 9.00 130.00
Swordfish - cooked dry heat
4.0
ounce(s)
0.00 28.80 5.84 176.00
Tomatoes, sun-dried
0.3
1 cup
7.53 1.90 0.40 34.83
Zucchini, Frozen, Boiled, Drained
0.5
cup
4.01 1.30 0.15 19.15
52.54 53.00 20.89 602.48
Totals for Dinner
162.42 124.01 40.03 1,506.83
TotaIs for Day #7
239
Grocery List: 1500 Calories Low Cholesterol
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Pinto bean - boiled
1.00
cup
Beverages
Coffee - w/caffeine
37.00
ounce(s)
Orange juice - Minute Maid regular
6.00
ounce(s)
Tea, instant, unsweetened, lemon-flavored, powder, prepared
13.00
1 cup (8 fl oz)
Breads and baked goods
Bagel - Cinnamon Raisin, Earth Grains
2.00
each
Bread /Rye 7 grain
3.00
each
Bun - hambuger
2.00
each
Crackers, melba toast, wheat
2.00
1 toast
English muffins, mixed-grain (includes granola)
1.00
1 muffin
Muffins, oat bran
1.00
1 muffin (2-1/2" dia x 2-1/4")
Pita - wheat
4.00
each
Whole Wheat - thin slice, Pepperidge Farm
2.00
slice
Carb. Snack Foods (HeaIthy)
Cracker/Nabisco - Low Saltines
5.00
each
Power Bar
1.00
each
CereaIs
Cheerios Oat & Wheat, Gen. Mills
1.00
cup
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.00
pack
Raisin Brand, wheat Kelloggs
1.00
cup
Dairy
Cheese - Healthy Choice fat free shredded
0.50
cup
Milk - skim, no fat
3.00
cup
Yogurt - Dannon, Fruit on the Bottom, all flav.
8.00
ounce(s)
Yogurt - Yoplait, Light, all flavors
6.00
ounce(s)
Desserts
ice cream,rocky road,Healthy Choice
2.00
ounce(s)
Snacks, fruit leather, bars
2.00
1 bar
Dressings
French - no fat, KRAFT Free
2.00
table spoon
French - reduced calorie, KRAFT
2.00
table spoon
Ìtalian - fat free, KRAFT Free
4.00
table spoon
Oil & vinegar - Wish-Bone, Lite Classic
2.00
table spoon
Thousand island - reduced cal. KRAFT
2.00
table spoon
Fast Food
Pizza, cheese and veggies
2.00
slice
Fats & OiIs
Margarine-like spread, (approximately 40% fat), corn (hydrogenated and regular)
3.00
1 teaspoon
Fibrous Carbohydrates (HeaIthy)
Broccoli
1.00
spear
Celery - raw stalk trimmed
2.00
each
Green beans - string boiled & drained
4.00
ounce(s)
Salad - lrg. garden w/tomato & onion
3.00
large
Salad - med. garden w/tomato, onion
4.00
medium
Salad - sm. garden w/tomato, onion
3.00
small
Finfish and SheIIfish
Fish, tuna, yellowfin, fresh, cooked, dry heat
2.50
3 oz
240
Food Quantity Measure
Fruits & Fruit Juices
Apple - medium with peel
1.00
each
Banana - med 8"
2.00
each
Cantaloupe - muskmelon
0.50
each
Grapes, american type (slip skin), raw
2.00
1 cup
Peach - medium, approx 4 oz.
1.00
medium
Pears, raw
1.00
1 cup slices
Watermelon, raw
1.00
1 cup, balls
Jams/ Spreads/Sauces/ Syrups
Jelly - all flavors, Simply Fruit, Smuckers
1.00
tea spoon
Peanut Wonder -low fat peanut butter
4.00
table spoon
Salsa - Chunky medium, Pace
3.00
table spoon
Misc. Meats
Flank - fat trimmed off, braised
4.00
ounce(s)
MisceIIaneous
Balance Outdoor Bar
3.00
each
Performance Carbohydrates
Apple - medium with peel
4.00
each
Yam - baked w/o skin
7.00
ounce(s)
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
5.00
ounce(s)
Cod - Pacific, broiled
3.00
ounce(s)
Egg Whites - scrambled/boiled
3.00
each
Flounder - broiled
4.00
ounce(s)
Tuna Solid White in water
1.00
cup
Turkey Breast / White Meat
4.00
ounce(s)
Sausages and Lunch Meats
Turkey breast meat
5.00
1 slice (3-1/2" square; 8 per
Seasonings
Spices, mustard seed, yellow
2.00
1 tablespoon
Snacks & Treats
Snacks, crisped rice bar, chocolate chip
1.00
1 bar (1 oz)
Snacks, pretzels, hard, plain, salted
5.00
1 oz
Soups and Gravies
Minestrone soup - Campbell's, prepared
1.00
cup
Starchy Carbohydrates (HeaIthy)
Brown Rice - cooked
0.50
cup
Potato/White - Baked
4.00
ounce(s)
Tortilla - corn, soft, 7" diam.
2.00
each
Yam -baked or boiled
0.50
cup
SuppIements/Vitamins
Generic Multi Vitamin
7.00
tablet
Toppings
Sugar - white
20.00
tea spoon
VegetabIes
Broccoli, raw
4.00
1 spear (about 5" long)
Carrots, raw
2.00
1 carrot (7-1/2")
Lettuce, green leaf, raw
1.00
1 leaf
Tomatoes, red, ripe, raw, year round average
1.00
1 slice, medium (1/4" thick)
241
1500 Calories Low Cholesterol MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Cheerios Oat & Wheat, Gen. Mills
1.0
cup
19.60 4.30 1.80 111.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
62.90 14.10 2.80 323.00
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Minestrone soup - Campbell's, prepared
1.0
cup
13.00 3.00 2.00 80.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Turkey breast meat
5.0
1 slice
(3-1/2"
square; 8
per 6 oz
package)
14.33 7.67 1.42 100.80
66.88 16.07 4.92 373.56
Totals for Lunch
Snack 2
Snacks, fruit leather, bars
1.0
1 bar
18.06 0.41 1.22 80.73
Snacks, pretzels, hard, plain, salted
1.0
1 oz
22.18 2.55 0.98 106.68
40.23 2.96 2.20 187.41
Totals for Snack 2
Dinner
Broccoli
1.0
spear
4.00 5.00 1.00 40.00
Fish, tuna, yellowfin, fresh, cooked, dry heat
1.5
3 oz
0.00 38.21 1.56 177.23
Margarine-like spread, (approximately 40% fat), corn (hydrogenated
and regular)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Potato/White - Baked
4.0
ounce(s)
28.60 2.60 0.12 124.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Watermelon, raw
1.0
1 cup, balls
11.63 0.94 0.23 46.20
49.20 46.78 4.85 424.44
Totals for Dinner
Snack 3
Snacks, crisped rice bar, chocolate chip
1.0
1 bar (1
oz)
20.44 1.43 3.78 113.12
20.44 1.43 3.78 113.12
Totals for Snack 3
260.65 81.63 19.04 1,502.53
TotaIs for Day #1
242
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Bagel - Cinnamon Raisin, Earth Grains
1.0
each
48.00 9.00 0.00 255.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
52.70 9.20 0.00 276.00
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
24.10 14.30 1.65 163.00
Totals for Snack 1
Lunch
Carrots, raw
2.0
1 carrot
(7-1/2")
13.80 1.34 0.35 59.04
Celery - raw stalk trimmed
2.0
each
4.00 1.00 0.00 20.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Tuna Solid White in water
0.5
cup
0.00 30.00 2.00 140.00
56.60 37.09 7.65 427.80
Totals for Lunch
Snack 2
Cracker/Nabisco - Low Saltines
5.0
each
10.00 1.00 2.00 60.00
Peanut Wonder -low fat peanut butter
2.0
table spoon
11.00 3.00 3.50 100.00
21.00 4.00 5.50 160.00
Totals for Snack 2
Dinner
Flounder - broiled
4.0
ounce(s)
0.00 27.32 0.00 132.00
Green beans - string boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Yam - baked w/o skin
7.0
ounce(s)
54.60 2.94 0.35 231.00
78.95 33.66 1.05 477.76
Totals for Dinner
233.35 98.25 15.85 1,504.56
TotaIs for Day #2
243
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bagel - Cinnamon Raisin, Earth Grains
1.0
each
48.00 9.00 0.00 255.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Margarine-like spread, (approximately 40% fat), corn (hydrogenated
and regular)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
75.92 17.32 2.04 420.25
Totals for Breakfast
Snack 1
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
27.53 3.99 4.22 153.90
Totals for Snack 1
Lunch
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Lettuce, green leaf, raw
1.0
1 leaf
0.28 0.14 0.02 1.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Spices, mustard seed, yellow
1.0
1
tablespoon
3.84 2.74 3.16 51.59
Tomatoes, red, ripe, raw, year round average
1.0
1 slice,
medium
(1/4" thick)
0.78 0.18 0.04 3.60
Turkey Breast / White Meat
2.0
ounce(s)
0.00 17.00 0.40 76.00
59.41 32.46 6.72 422.69
Totals for Lunch
Snack 2
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
15.78 0.58 0.32 61.64
Totals for Snack 2
Dinner
ice cream,rocky road,Healthy Choice
2.0
ounce(s)
16.00 1.50 1.00 80.00
Pizza, cheese and veggies
2.0
slice
46.00 16.00 6.42 306.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Thousand island - reduced cal. KRAFT
2.0
table spoon
6.00 0.00 2.00 40.00
87.20 19.45 10.02 519.76
Totals for Dinner
265.84 73.80 23.32 1,578.24
TotaIs for Day #3
244
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cantaloupe - muskmelon
0.5
each
22.30 2.30 0.80 93.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Egg Whites - scrambled/boiled
3.0
each
0.90 10.50 0.00 51.00
English muffins, mixed-grain (includes granola)
1.0
1 muffin
30.56 6.01 1.19 155.10
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
58.46 19.01 1.99 320.10
Totals for Breakfast
Snack 1
Power Bar
1.0
each
45.00 10.00 2.50 230.00
45.00 10.00 2.50 230.00
Totals for Snack 1
Lunch
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Spices, mustard seed, yellow
1.0
1
tablespoon
3.84 2.74 3.16 51.59
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Turkey Breast / White Meat
2.0
ounce(s)
0.00 17.00 0.40 76.00
51.50 23.74 5.76 351.35
Totals for Lunch
Snack 2
Crackers, melba toast, wheat
2.0
1 toast
7.64 1.29 0.23 37.40
Peanut Wonder -low fat peanut butter
2.0
table spoon
11.00 3.00 3.50 100.00
18.64 4.29 3.73 137.40
Totals for Snack 2
Dinner
Broccoli, raw
2.0
1 spear
(about 5"
long)
4.12 1.75 0.23 21.08
Brown Rice - cooked
0.5
cup
24.85 2.45 0.60 116.00
Cod - Pacific, broiled
3.0
ounce(s)
0.00 19.50 0.69 90.00
French - no fat, KRAFT Free
2.0
table spoon
8.00 0.00 0.00 40.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
51.42 25.00 1.92 335.84
Totals for Dinner
Snack 3
Balance Outdoor Bar
1.0
each
21.00 14.00 6.00 200.00
21.00 14.00 6.00 200.00
Totals for Snack 3
246.01 96.04 21.90 1,574.69
TotaIs for Day #4
245
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Coffee - w/caffeine
1.0
ounce(s)
0.12 0.03 0.00 1.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Margarine-like spread, (approximately 40% fat), corn (hydrogenated
and regular)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange juice - Minute Maid regular
6.0
ounce(s)
20.00 1.00 0.00 78.00
Raisin Brand, wheat Kelloggs
1.0
cup
27.90 4.00 0.70 115.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Whole Wheat - thin slice, Pepperidge Farm
2.0
slice
14.00 4.00 0.00 70.00
77.94 17.46 3.04 382.25
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
21.20 34.45 2.60 260.76
Totals for Lunch
Snack 2
Balance Outdoor Bar
1.0
each
21.00 14.00 6.00 200.00
21.00 14.00 6.00 200.00
Totals for Snack 2
Dinner
Fish, tuna, yellowfin, fresh, cooked, dry heat
1.0
3 oz
0.00 25.47 1.04 118.15
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Yam -baked or boiled
0.5
cup
18.80 1.00 0.10 79.00
39.00 28.42 1.74 296.91
Totals for Dinner
Snack 3
Snacks, pretzels, hard, plain, salted
2.0
1 oz
44.35 5.10 1.96 213.36
44.35 5.10 1.96 213.36
Totals for Snack 3
224.49 99.73 15.84 1,434.28
TotaIs for Day #5
246
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.0
pack
28.00 4.00 2.00 150.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
59.40 5.40 2.60 276.00
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
15.78 0.58 0.32 61.64
Totals for Snack 1
Lunch
Pita - wheat
2.0
each
31.20 5.60 1.40 150.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Tuna Solid White in water
0.5
cup
0.00 30.00 2.00 140.00
55.15 38.20 4.20 407.76
Totals for Lunch
Snack 2
Snacks, pretzels, hard, plain, salted
2.0
1 oz
44.35 5.10 1.96 213.36
44.35 5.10 1.96 213.36
Totals for Snack 2
Dinner
Cheese - Healthy Choice fat free shredded
0.5
cup
4.00 18.00 0.00 90.00
Pinto bean - boiled
1.0
cup
43.60 14.00 0.80 232.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Tortilla - corn, soft, 7" diam.
2.0
each
18.00 2.00 2.00 90.00
89.55 36.60 3.60 535.76
Totals for Dinner
264.23 85.88 12.68 1,494.52
TotaIs for Day #6
247
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Bread /Rye 7 grain
2.0
each
72.00 10.00 4.00 180.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Jelly - all flavors, Simply Fruit, Smuckers
1.0
tea spoon
4.00 0.00 0.00 16.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
86.90 38.20 6.30 381.00
Totals for Breakfast
Snack 1
Balance Outdoor Bar
1.0
each
21.00 14.00 6.00 200.00
21.00 14.00 6.00 200.00
Totals for Snack 1
Lunch
Pears, raw
1.0
1 cup
slices
25.51 0.63 0.20 95.70
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Yogurt - Dannon, Fruit on the Bottom, all flav.
8.0
ounce(s)
44.00 9.00 3.00 232.00
74.46 9.63 3.20 347.46
Totals for Lunch
Snack 2
Snacks, fruit leather, bars
1.0
1 bar
18.06 0.41 1.22 80.73
18.06 0.41 1.22 80.73
Totals for Snack 2
Dinner
Bread /Rye 7 grain
1.0
each
36.00 5.00 2.00 90.00
Broccoli, raw
2.0
1 spear
(about 5"
long)
4.12 1.75 0.23 21.08
Flank - fat trimmed off, braised
4.0
ounce(s)
0.00 31.72 14.68 268.00
French - reduced calorie, KRAFT
2.0
table spoon
6.00 0.00 2.00 40.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
60.57 39.77 19.31 487.84
Totals for Dinner
260.98 102.01 36.03 1,497.03
TotaIs for Day #7
248
Grocery List: 1500 Calories Low Glycemic (all day)
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, baked, canned, plain or vegetarian
0.50
1 cup
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.25
1 cup
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
0.50
1 cup
Hummus, home prepared
0.50
1 cup
Peanuts, all types, dry-roasted, without salt
3.50
1 oz
Refried beans, canned (includes USDA commodity)
0.50
1 cup
Soy milk, fluid
1.00
1 cup
Beverages
Tea, brewed, prepared with tap water, decaffeinated
15.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
6.00
fluid ounce(s)
Breads and baked goods
Bread, pumpernickel
3.00
1 slice, regular
Bread, pumpernickel, toasted
1.00
1 slice (5" x 4" x 3/8")
Cake, sponge, commercially prepared
2.00
1 piece (1/12 of 16 oz cake)
Pita - wheat
1.50
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
3.00
0.5 cup (1 NLEA serving)
Cereals, oats, instant, fortified, plain, prepared with water
1.50
1 cup, cooked
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
1.00
ounce(s)
Cheese, mozzarella, part skim milk
1.00
1 oz
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg, whole, cooked, hard-boiled
1.00
1 cup, chopped
Egg, whole, cooked, hard-boiled
1.00
1 large
KRAFT BREAKSTONE'S Reduced Fat Sour Cream
1.00
2 tablespoon
Milk - skim, no fat
6.00
cup
Non-fat yogurt-artificially sweetened
6.00
cup
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
10.00
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
1.00
1 teaspoon
Olive oil - pure
2.00
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.50
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
3.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
7.00
each
Green beans - string boiled & drained
4.00
ounce(s)
Salad - lrg. garden w/tomato & onion
1.00
large
Tortilla 99% fat free, whole wheat, flour
1.00
each
Finfish and SheIIfish
Fish, tuna salad
0.50
1 cup
249
Food Quantity Measure
Fruits & Fruit Juices
Applesauce, canned, unsweetened, with added ascorbic acid
0.50
1 cup
Apricots, dehydrated (low-moisture), sulfured, stewed
1.00
1 cup
Apricots, dried, sulfured, stewed, without added sugar
0.50
1 cup, halves
Blueberries, raw
1.00
1 cup
Cherries, sweet, raw
1.50
1 cup, without pits
Grapefruit - pink or red 4" diam.
1.00
each
Grapefruit juice, white, canned, unsweetened
2.00
1 cup
Grapes - American
12.00
each
Peaches, raw
1.00
1 cup slices
Pear -medium w/peel
1.00
each
Plum - fresh, 2.25" diam
1.00
each
Plums, raw
2.00
1 fruit (2-1/8" dia)
Strawberries, raw
3.00
1 cup, halves
Tangerine - fresh peeled
8.00
ounce(s)
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
2.00
table spoon
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.50
cup
Misc. Meats
Pork - broiled, chopped, trimmed,center loin
4.00
ounce(s)
Sirloin Top - fat trimmed off
3.00
ounce(s)
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.25
cup
Nuts & Seeds
Nuts, almonds
4.00
1 almond
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
11.00
ounce(s)
Egg Beaters - Fleischmann's
0.50
cup
Halibut - broiled
4.00
ounce(s)
Kraft American Cheese 2% Milk
1.00
slice
Salmon - broiled
5.00
ounce(s)
Red Meats - Standard
Beef, flank, separable lean only, trimmed to 0" fat, choice, cooked, braised
1.50
3 oz
Sausages and Lunch Meats
Ham, sliced, extra lean, (approximately 5% fat)
5.00
1 slice (6-1/4" x 4" x 1/16")
LOUÌS RÌCH, Turkey Smoked Sausage
2.00
1 serving
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN, canned, ready-to-serve
2.00
1 cup
250
Food Quantity Measure
VegetabIes
Asparagus, cooked, boiled, drained
2.00
0.5 cup
Broccoli, flower clusters, raw
1.00
1 cup flowerets
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.50
1 cup
Brussels sprouts, cooked, boiled, drained, without salt
2.00
0.5 cup
Cauliflower, cooked, boiled, drained, without salt
2.00
0.5 cup (1" pieces)
Cauliflower, raw
0.50
1 cup
Cucumber - raw, slices
1.00
cup
Green salad w/ raw vegetables
12.00
cup
Lima beans, immature seeds, cooked, boiled, drained, without salt
0.50
1 cup
Mushrooms, raw
1.00
0.5 cup pieces
Onion - chopped
1.00
table spoon
Onions, spring or scallions (includes tops and bulb), raw
0.25
1 cup, chopped
Pepper - sweet bell, all colors, chopped,
0.50
cup
Spinach, cooked, boiled, drained, without salt
1.00
1 cup
Spinach, raw
2.00
1 leaf
tomato, diced
3.50
1/2 cup
Yam, cooked, boiled, drained, or baked, without salt
1.50
0.5 cup, cubes
zucchini, boiled, drained
1.00
1/2 cup
251
1500 Calories Low Glycemic (all day) MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.0
0.5 cup (1
NLEA
serving)
22.20 3.75 1.00 78.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
46.48 13.17 1.85 215.01
Totals for Breakfast
Snack 1
Apricots, dehydrated (low-moisture), sulfured, stewed
0.5
1 cup
40.61 2.40 0.30 156.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
41.32 2.40 0.30 159.24
Totals for Snack 1
Lunch
Bread, pumpernickel
1.0
1 slice,
regular
12.35 2.26 0.81 65.00
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Ham, sliced, extra lean, (approximately 5% fat)
3.0
1 slice
(6-1/4" x 4"
x 1/16")
0.81 16.25 4.17 110.04
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
26.04 24.71 13.01 324.14
Totals for Lunch
Snack 2
Cherries, sweet, raw
0.5
1 cup,
without pits
11.61 0.77 0.15 45.68
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
30.91 11.37 0.54 166.68
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.5
cup
15.00 2.00 3.00 100.00
51.59 45.59 11.86 469.88
Totals for Dinner
Snack 3
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
6.02 6.63 13.90 163.80
Totals for Snack 3
202.36 103.87 41.46 1,498.75
TotaIs for Day #1
252
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
36.97 15.89 5.91 257.87
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.92 14.77 1.36 117.52
Totals for Snack 1
Lunch
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN,
canned, ready-to-serve
1.0
1 cup
21.76 3.48 0.98 98.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
41.65 21.99 11.01 338.98
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
40.30 10.90 0.89 202.00
Totals for Snack 2
Dinner
Cauliflower, cooked, boiled, drained, without salt
2.0
0.5 cup (1"
pieces)
5.10 2.28 0.56 28.52
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Lima beans, immature seeds, cooked, boiled, drained, without salt
0.5
1 cup
20.09 5.79 0.27 104.55
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Salmon - broiled
5.0
ounce(s)
0.00 31.35 17.50 290.00
36.08 42.87 20.52 487.07
Totals for Dinner
Snack 3
Celery - raw stalk trimmed
4.0
each
8.00 2.00 0.00 40.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
10.00 5.00 5.00 100.00
Totals for Snack 3
176.92 111.42 44.69 1,503.44
TotaIs for Day #2
253
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.0
0.5 cup (1
NLEA
serving)
22.20 3.75 1.00 78.00
Grapefruit juice, white, canned, unsweetened
1.0
1 cup
22.13 1.28 0.25 93.86
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
68.62 14.45 2.10 308.87
Totals for Breakfast
Snack 1
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
6.73 6.63 13.90 166.17
Totals for Snack 1
Lunch
Broccoli, flower clusters, raw
0.5
1 cup
flowerets
1.86 1.06 0.12 9.94
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
2.0
ounce(s)
0.00 13.00 0.80 62.00
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
0.5
1 cup
22.48 7.27 2.12 134.48
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
48.34 31.92 12.85 424.42
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Grapes - American
12.0
each
4.92 0.24 0.00 24.00
8.02 14.24 1.15 106.00
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Brussels sprouts, cooked, boiled, drained, without salt
2.0
0.5 cup
11.08 3.98 0.78 56.16
Pork - broiled, chopped, trimmed,center loin
4.0
ounce(s)
0.00 34.24 9.20 228.00
Spinach, cooked, boiled, drained, without salt
0.5
1 cup
3.38 2.67 0.23 20.70
Yam, cooked, boiled, drained, or baked, without salt
1.0
0.5 cup,
cubes
18.75 1.01 0.10 78.88
39.21 41.90 10.81 408.74
Totals for Dinner
Snack 3
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
25.10 0.70 0.00 98.00
Totals for Snack 3
196.02 109.85 40.81 1,512.20
TotaIs for Day #3
254
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cereals, oats, instant, fortified, plain, prepared with water
0.8
1 cup,
cooked
16.83 4.07 1.60 96.53
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
39.95 13.01 2.24 226.22
Totals for Breakfast
Snack 1
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
20.01 10.60 0.39 123.37
Totals for Snack 1
Lunch
Bread, pumpernickel
2.0
1 slice,
regular
24.70 4.52 1.61 130.00
Cucumber - raw, slices
1.0
cup
2.80 0.80 0.00 14.00
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN,
canned, ready-to-serve
1.0
1 cup
21.76 3.48 0.98 98.00
55.18 18.94 7.58 352.10
Totals for Lunch
Snack 2
Hummus, home prepared
0.5
1 cup
24.75 5.98 10.57 217.71
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
32.55 7.38 10.92 255.21
Totals for Snack 2
Dinner
Green beans - string boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Nuts, almonds
4.0
1 almond
0.79 0.85 2.03 23.12
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Onion - chopped
1.0
table spoon
0.90 0.10 0.00 4.00
Sirloin Top - fat trimmed off
3.0
ounce(s)
0.00 25.80 5.79 162.00
22.61 33.39 24.43 430.82
Totals for Dinner
Snack 3
Cake, sponge, commercially prepared
1.0
1 piece
(1/12 of 16
oz cake)
23.22 2.05 1.03 109.82
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
29.05 2.56 1.25 134.14
Totals for Snack 3
199.35 85.88 46.80 1,521.86
TotaIs for Day #4
255
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bread, pumpernickel, toasted
1.0
1 slice (5"
x 4" x 3/8")
15.14 2.76 0.99 79.75
Egg, whole, cooked, hard-boiled
1.0
1 cup,
chopped
1.52 17.11 14.43 210.80
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Tangerine - fresh peeled
4.0
ounce(s)
12.80 0.80 0.40 48.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
30.22 20.70 19.83 376.72
Totals for Breakfast
Snack 1
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
20.01 10.60 0.39 123.37
Totals for Snack 1
Lunch
Broccoli, flower clusters, raw
0.5
1 cup
flowerets
1.86 1.06 0.12 9.94
Cauliflower, raw
0.5
1 cup
2.65 0.99 0.05 12.50
Ham, sliced, extra lean, (approximately 5% fat)
2.0
1 slice
(6-1/4" x 4"
x 1/16")
0.54 10.84 2.78 73.36
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
20.24 15.60 11.99 243.10
Totals for Lunch
Snack 2
Apricots, dehydrated (low-moisture), sulfured, stewed
0.5
1 cup
40.61 2.40 0.30 156.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
41.32 2.40 0.30 159.24
Totals for Snack 2
Dinner
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.3
1 cup
10.09 3.84 0.22 56.20
Halibut - broiled
4.0
ounce(s)
0.00 30.00 4.00 160.00
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Spaghetti - whole wheat, cooked, Health Valley
0.8
cup
30.00 6.75 0.75 127.50
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
zucchini, boiled, drained
1.0
1/2 cup
3.54 0.58 0.05 14.40
47.80 41.93 19.31 507.10
Totals for Dinner
Snack 3
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
17.20 9.70 5.32 144.37
Totals for Snack 3
176.80 100.94 57.15 1,553.90
TotaIs for Day #5
256
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Cereals, oats, instant, fortified, plain, prepared with water
0.8
1 cup,
cooked
16.83 4.07 1.60 96.53
Grapefruit juice, white, canned, unsweetened
1.0
1 cup
22.13 1.28 0.25 93.86
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
59.68 14.53 2.46 311.91
Totals for Breakfast
Snack 1
Cherries, sweet, raw
1.0
1 cup,
without pits
23.21 1.54 0.29 91.35
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
43.23 12.14 0.68 214.72
Totals for Snack 1
Lunch
KRAFT BREAKSTONE'S Reduced Fat Sour Cream
1.0
2
tablespoon
2.02 1.40 3.72 47.12
Onions, spring or scallions (includes tops and bulb), raw
0.3
1 cup,
chopped
1.84 0.46 0.05 8.00
Refried beans, canned (includes USDA commodity)
0.5
1 cup
19.57 6.92 1.59 118.44
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
47.59 12.53 5.65 292.56
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Plums, raw
2.0
1 fruit
(2-1/8" dia)
15.07 0.92 0.37 60.72
18.17 14.92 1.52 142.72
Totals for Snack 2
Dinner
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spinach, cooked, boiled, drained, without salt
0.5
1 cup
3.38 2.67 0.23 20.70
Yam, cooked, boiled, drained, or baked, without salt
0.5
0.5 cup,
cubes
9.38 0.51 0.05 39.44
23.64 39.13 4.48 279.14
Totals for Dinner
Snack 3
Peanuts, all types, dry-roasted, without salt
1.5
1 oz
9.03 9.95 20.86 245.70
9.03 9.95 20.86 245.70
Totals for Snack 3
201.35 103.20 35.64 1,486.75
TotaIs for Day #6
257
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.0
0.5 cup (1
NLEA
serving)
22.20 3.75 1.00 78.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tangerine - fresh peeled
4.0
ounce(s)
12.80 0.80 0.40 48.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
47.61 12.95 1.80 214.37
Totals for Breakfast
Snack 1
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Plum - fresh, 2.25" diam
1.0
each
8.60 0.50 0.40 36.00
27.90 11.10 0.79 157.00
Totals for Snack 1
Lunch
Beans, baked, canned, plain or vegetarian
0.5
1 cup
26.06 6.08 0.57 118.11
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
LOUÌS RÌCH, Turkey Smoked Sausage
2.0
1 serving
3.53 16.58 11.09 180.32
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
42.48 26.11 15.85 382.43
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.40 1.50 0.23 108.62
Totals for Snack 2
Dinner
Applesauce, canned, unsweetened, with added ascorbic acid
0.5
1 cup
13.77 0.21 0.06 52.46
Asparagus, cooked, boiled, drained
2.0
0.5 cup
7.40 4.32 0.40 39.60
Beef, flank, separable lean only, trimmed to 0" fat, choice, cooked,
braised
1.5
3 oz
0.00 35.73 16.58 302.18
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
34.06 43.70 21.23 478.24
Totals for Dinner
Snack 3
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Cake, sponge, commercially prepared
1.0
1 piece
(1/12 of 16
oz cake)
23.22 2.05 1.03 109.82
33.72 2.59 1.27 151.15
Totals for Snack 3
214.17 97.95 41.16 1,491.80
TotaIs for Day #7
258
Grocery List: 1500 Calories Low (am) to High (pm) Glycemic
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, baked, canned, plain or vegetarian
0.50
1 cup
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
0.50
1 cup
Hummus, home prepared
0.50
1 cup
Peanuts, all types, dry-roasted, without salt
1.75
1 oz
Soy milk, fluid
1.50
1 cup
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
12.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
16.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
30.00
fluid ounce(s)
Breads and baked goods
Bread, pita, whole-wheat
2.00
1 pita, large (6-1/2" dia)
Cake, angelfood, commercially prepared
2.00
1 piece (1/12 of 12 oz cake)
Cookies, vanilla wafers, lower fat
1.00
1 oz
KRAFT, STOVE TOP Stuffing Mix Chicken Flavor
1.00
1 NLEA serving (makes 1/2
Rolls, dinner, whole-wheat
1.00
1 medium (2-1/2" dia)
Carb. Snack Foods (HeaIthy)
Cracker/Nabisco - Low Saltines
8.00
each
Graham Crackers
8.00
each
Rice cake - apple cinnamon, Quaker
1.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
2.00
0.5 cup (1 NLEA serving)
Cereals, oats, instant, fortified, plain, prepared with water
1.50
1 cup, cooked
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
0.75
ounce(s)
Cheese, low fat, cheddar or colby
3.50
1 oz
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg, whole, cooked, hard-boiled
1.00
1 large
Milk - skim, no fat
5.00
cup
Non-fat yogurt-artificially sweetened
4.25
cup
Desserts
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup
1.00
2 tablespoon
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
10.00
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
1.00
1 teaspoon
Salad dressing, KRAFT Mayo Light Mayonnaise
3.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
8.00
each
Green beans - string boiled & drained
3.00
ounce(s)
Salad - lrg. garden w/tomato & onion
1.00
large
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.00
3 oz
Fish, tuna salad
1.50
1 cup
259
Food Quantity Measure
Fruits & Fruit Juices
Apple juice, canned or bottled, unsweetened, with added ascorbic acid
0.75
1 cup
Apricots, dried, sulfured, stewed, without added sugar
1.00
1 cup, halves
Banana - med 8"
1.50
each
Cherries, sweet, raw
10.00
1 cherry
Cherries, sweet, raw
1.50
1 cup, without pits
Grapefruit - pink or red 4" diam.
2.00
each
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Peaches, raw
1.50
1 cup slices
Pineapple - canned, chunks
0.50
cup
Raisins, seedless
1.00
1 small box (1.5 oz)
Raisins, seedless
0.50
50 raisins
Strawberries, raw
2.50
1 cup, halves
Watermellon - fresh, diced
0.75
cup
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
MeaIs, Entrees and Sidedishes
STOUFFER'S LEAN CUÌSÌNE Macaroni and Beef in Tomato Sauce, frozen entree
1.00
1 package yields
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
0.50
1 oz (22 whole kernels)
Nuts, walnuts, english
0.75
1 oz (14 halves)
Seeds, sunflower seed kernels, dry roasted, without salt
0.25
1 oz
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
10.00
ounce(s)
Egg Beaters - Fleischmann's
1.75
cup
Kraft American Cheese 2% Milk
2.00
slice
Swordfish - cooked dry heat
6.00
ounce(s)
Turkey Breast / White Meat
4.00
ounce(s)
Red Meats - Standard
Beef, flank, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
1.00
3 oz
Rice, grains, fIour
Rice, brown, long-grain, cooked
0.75
1 cup
Sausages and Lunch Meats
Ham, sliced, extra lean, (approximately 5% fat)
6.00
1 slice (6-1/4" x 4" x 1/16")
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
4.00
cup
Pretzels - Featherweight, low salt
15.00
each
Pretzels - Rold Gold, Tiny Tim
10.00
each
Soups and Gravies
Gravy, turkey, canned
3.00
1 tablespoon
Tomato Soup / Campbell's low sod.
6.00
ounce(s)
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
3.00
ounce(s)
260
Food Quantity Measure
VegetabIes
Asparagus, cooked, boiled, drained
2.00
0.5 cup
Broccoli, cooked, boiled, drained, without salt
3.00
0.5 cup, chopped
Brussels sprouts, cooked, boiled, drained, without salt
1.00
0.5 cup
Carrots, cooked, boiled, drained, without salt
1.00
0.5 cup slices
Cauliflower, cooked, boiled, drained, without salt
2.00
0.5 cup (1" pieces)
Corn - sweet,ear, boiled & drained
1.00
each
Cucumber - raw, slices
0.50
cup
Green salad w/ raw vegetables
10.00
cup
Onions, raw
1.00
1 slice, thin
Pepper - sweet bell, all colors, chopped,
0.50
cup
Spinach, raw
3.00
1 leaf
Sweetpotato, cooked, baked in skin, without salt
0.50
1 cup
Tomato - sm. w/peel, 2.5" diam.
1.00
small
tomato, diced
2.50
1/2 cup
261
1500 Calories Low (am) to High (pm) Glycemic MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.0
0.5 cup (1
NLEA
serving)
22.20 3.75 1.00 78.00
Egg Beaters - Fleischmann's
1.0
cup
4.00 20.00 0.00 100.00
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
62.61 33.35 1.60 358.37
Totals for Breakfast
Snack 1
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.68 11.62 0.85 172.01
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Celery - raw stalk trimmed
4.0
each
8.00 2.00 0.00 40.00
Ham, sliced, extra lean, (approximately 5% fat)
3.0
1 slice
(6-1/4" x 4"
x 1/16")
0.81 16.25 4.17 110.04
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
40.23 23.53 10.27 342.56
Totals for Lunch
Snack 2
Cheese, low fat, cheddar or colby
1.5
1 oz
0.80 10.23 2.94 72.66
Cracker/Nabisco - Low Saltines
4.0
each
8.00 0.80 1.60 48.00
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
164.80 23.03 4.54 203.16
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Corn - sweet,ear, boiled & drained
1.0
each
19.30 2.60 1.00 83.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
53.29 39.47 4.70 398.53
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
357.95 132.34 23.95 1,520.63
TotaIs for Day #1
262
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Cereals, oats, instant, fortified, plain, prepared with water
0.8
1 cup,
cooked
16.83 4.07 1.60 96.53
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Peaches, raw
0.8
1 cup
slices
12.16 1.16 0.32 49.73
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
38.63 11.53 2.22 213.12
Totals for Breakfast
Snack 1
Cherries, sweet, raw
10.0
1 cherry
11.21 0.74 0.14 44.10
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
17.23 7.37 14.04 207.90
Totals for Snack 1
Lunch
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Fish, tuna salad
0.8
1 cup
14.47 24.66 14.24 287.51
Tomato - sm. w/peel, 2.5" diam.
1.0
small
5.70 1.00 0.40 26.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
31.27 40.66 15.79 431.51
Totals for Lunch
Snack 2
Nuts, almonds, dry roasted, without salt added
0.5
1 oz (22
whole
kernels)
2.70 3.09 7.40 83.58
Pretzels - Featherweight, low salt
15.0
each
17.25 2.25 0.75 90.00
Raisins, seedless
0.5
50 raisins
10.29 0.40 0.06 38.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
30.96 5.74 8.21 214.82
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
1.0
0.5 cup
3.70 2.16 0.20 19.80
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Fish, salmon, pink, cooked, dry heat
1.0
3 oz
0.00 21.73 3.76 126.65
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
37.85 30.49 6.58 314.71
Totals for Dinner
Snack 3
Cake, angelfood, commercially prepared
1.0
1 piece
(1/12 of 12
oz cake)
16.18 1.65 0.22 72.24
Pineapple - canned, chunks
0.3
cup
9.00 0.00 0.00 35.00
25.18 1.65 0.22 107.24
Totals for Snack 3
181.11 97.45 47.06 1,489.30
TotaIs for Day #2
263
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Apple juice, canned or bottled, unsweetened, with added ascorbic
acid
0.8
1 cup
21.72 0.11 0.20 87.42
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Strawberries, raw
0.8
1 cup,
halves
8.76 0.76 0.34 36.48
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.75 7.17 5.85 203.77
Totals for Breakfast
Snack 1
Nuts, walnuts, english
0.8
1 oz (14
halves)
2.88 3.20 13.69 137.34
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
3.59 3.20 13.69 139.71
Totals for Snack 1
Lunch
Chedder, mild shredded, KRAFT Lite Naturals
0.8
ounce(s)
0.75 6.00 3.75 60.00
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
0.5
1 cup
22.48 7.27 2.12 134.48
Cucumber - raw, slices
0.5
cup
1.40 0.40 0.00 7.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Seeds, sunflower seed kernels, dry roasted, without salt
0.3
1 oz
1.68 1.35 3.49 40.74
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
61.92 19.22 14.26 435.22
Totals for Lunch
Snack 2
Kiwi fruit, (chinese gooseberries), fresh, raw
2.0
1 fruit
without
skin,
medium
22.28 1.73 0.79 92.72
22.28 1.73 0.79 92.72
Totals for Snack 2
Dinner
Gravy, turkey, canned
3.0
1
tablespoon
2.30 1.17 0.95 22.95
Green beans - string boiled & drained
3.0
ounce(s)
6.68 1.58 0.23 30.00
KRAFT, STOVE TOP Stuffing Mix Chicken Flavor
1.0
1 NLEA
serving
(makes 1/2
cup
prepared)
20.47 3.53 1.15 106.68
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Rolls, dinner, whole-wheat
1.0
1 medium
(2-1/2" dia)
18.40 3.13 1.69 95.76
Turkey Breast / White Meat
4.0
ounce(s)
0.00 34.00 0.80 152.00
47.88 43.45 8.83 443.19
Totals for Dinner
Snack 3
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
94.93 14.03 11.61 182.50
Totals for Snack 3
262.35 88.79 55.03 1,497.11
TotaIs for Day #3
264
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.0
0.5 cup (1
NLEA
serving)
22.20 3.75 1.00 78.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
46.71 12.75 1.50 212.37
Totals for Breakfast
Snack 1
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Non-fat yogurt-artificially sweetened
0.8
cup
14.48 7.95 0.29 90.75
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
42.87 9.45 0.52 199.37
Totals for Snack 1
Lunch
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Tomato Soup / Campbell's low sod.
6.0
ounce(s)
14.29 0.57 1.71 72.00
30.27 50.52 9.06 393.00
Totals for Lunch
Snack 2
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
9.71 1.00 0.00 42.37
Totals for Snack 2
Dinner
Beans, baked, canned, plain or vegetarian
0.5
1 cup
26.06 6.08 0.57 118.11
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Onions, raw
1.0
1 slice, thin
0.91 0.08 0.01 3.78
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
59.38 32.44 13.68 468.41
Totals for Dinner
Snack 3
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
41.18 8.21 4.51 220.24
Totals for Snack 3
230.13 114.38 29.27 1,535.76
TotaIs for Day #4
265
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Cereals, oats, instant, fortified, plain, prepared with water
0.8
1 cup,
cooked
16.83 4.07 1.60 96.53
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Peaches, raw
0.8
1 cup
slices
12.16 1.16 0.32 49.73
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
38.63 11.53 2.22 213.12
Totals for Breakfast
Snack 1
Peanuts, all types, dry-roasted, without salt
0.8
1 oz
4.52 4.97 10.43 122.85
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
5.23 4.97 10.43 125.22
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Cherries, sweet, raw
0.8
1 cup,
without pits
17.41 1.15 0.22 68.51
Ham, sliced, extra lean, (approximately 5% fat)
3.0
1 slice
(6-1/4" x 4"
x 1/16")
0.81 16.25 4.17 110.04
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Non-fat yogurt-artificially sweetened
1.0
cup
19.30 10.60 0.39 121.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
59.85 35.90 13.73 496.57
Totals for Lunch
Snack 2
Cheese, low fat, cheddar or colby
2.0
1 oz
1.07 13.64 3.92 96.88
Cracker/Nabisco - Low Saltines
4.0
each
8.00 0.80 1.60 48.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
9.78 14.44 5.52 147.25
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
2.0
0.5 cup,
chopped
11.20 3.71 0.64 54.60
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
STOUFFER'S LEAN CUÌSÌNE Macaroni and Beef in Tomato Sauce,
frozen entree
1.0
1 package
yields
36.51 13.87 5.38 249.04
60.60 21.03 10.21 387.64
Totals for Dinner
Snack 3
Orange Juice, Tropicana- 100% pure, plus calcium
6.0
fluid
ounce(s)
156.00 12.00 0.00 82.50
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
161.34 13.34 2.00 128.50
Totals for Snack 3
335.43 101.21 44.11 1,498.30
TotaIs for Day #5
266
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Non-fat yogurt-artificially sweetened
0.8
cup
14.48 7.95 0.29 90.75
Strawberries, raw
0.8
1 cup,
halves
8.76 0.76 0.34 36.48
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
32.87 15.01 0.94 194.10
Totals for Breakfast
Snack 1
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
31.50 15.50 1.38 190.62
Totals for Snack 1
Lunch
Bread, pita, whole-wheat
0.5
1 pita, large
(6-1/2" dia)
17.60 3.14 0.83 85.12
Celery - raw stalk trimmed
4.0
each
8.00 2.00 0.00 40.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
Hummus, home prepared
0.5
1 cup
24.75 5.98 10.57 217.71
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
60.35 15.11 16.40 438.83
Totals for Lunch
Snack 2
Pretzels - Rold Gold, Tiny Tim
10.0
each
11.50 1.00 0.50 60.00
Watermellon - fresh, diced
0.8
cup
8.63 0.75 0.53 38.25
20.13 1.75 1.03 98.25
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
1.0
0.5 cup
3.70 2.16 0.20 19.80
Carrots, cooked, boiled, drained, without salt
1.0
0.5 cup
slices
6.41 0.59 0.14 27.30
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Swordfish - cooked dry heat
6.0
ounce(s)
0.00 43.20 8.76 264.00
44.45 51.35 13.38 488.10
Totals for Dinner
Snack 3
Cake, angelfood, commercially prepared
1.0
1 piece
(1/12 of 12
oz cake)
16.18 1.65 0.22 72.24
Pineapple - canned, chunks
0.3
cup
9.00 0.00 0.00 35.00
25.18 1.65 0.22 107.24
Totals for Snack 3
214.47 100.38 33.34 1,517.14
TotaIs for Day #6
267
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Egg Beaters - Fleischmann's
0.8
cup
3.00 15.00 0.00 75.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
15.61 15.60 0.10 123.37
Totals for Breakfast
Snack 1
Cherries, sweet, raw
0.8
1 cup,
without pits
17.41 1.15 0.22 68.51
Non-fat yogurt-artificially sweetened
0.8
cup
14.48 7.95 0.29 90.75
31.89 9.10 0.51 159.26
Totals for Snack 1
Lunch
Fish, tuna salad
0.8
1 cup
14.47 24.66 14.24 287.51
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
33.36 29.11 16.43 387.51
Totals for Lunch
Snack 2
Cookies, vanilla wafers, lower fat
1.0
1 oz
20.61 1.40 4.26 123.48
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
55.37 2.72 4.45 254.42
Totals for Snack 2
Dinner
Beef, flank, separable lean and fat, trimmed to 0" fat, choice, cooked,
braised
1.0
3 oz
0.00 22.93 13.97 223.55
Brussels sprouts, cooked, boiled, drained, without salt
1.0
0.5 cup
5.54 1.99 0.39 28.08
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Rice, brown, long-grain, cooked
0.3
1 cup
11.19 1.26 0.44 54.11
19.28 27.32 15.08 320.00
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Soy milk, fluid
0.8
1 cup
8.53 6.89 3.82 90.04
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
113.83 15.34 15.53 285.74
Totals for Snack 3
269.33 99.20 52.10 1,530.31
TotaIs for Day #7
268
Grocery List: 1500 Calories Mature Women
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Baby Foods
Babyfood, vegetables, green beans, strained
0.50
1 cup
Beans, LentiIs
LA CHOY Bean Sprouts
0.25
cup
MORÌ-NU, Tofu, silken, extra firm
1.00
1 slice
PROGRESSO Black Beans
4.00
table spoon
Silk Cultured Soy Yogurt
2.00
each
Beverages
Orange juice - 100% pure , Tropicana
4.00
ounce(s)
Silk Vanilla Soy Milk
16.00
ounce(s)
Vegetable juice - V8, no salt
24.00
fluid ounce(s)
Breads and baked goods
Crackers, whole-wheat, low salt
12.00
1 cracker
English muffins, mixed-grain, toasted (includes granola)
1.50
1 muffin
English muffins, whole-wheat, toasted
1.00
1 muffin
Pita - wheat
1.00
each
Carb. Snack Foods (HeaIthy)
Banana - med 8"
1.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
3.50
0.5 cup (1 NLEA serving)
Oatmeal - instant pkt.,plain Quaker Extra
2.00
pack
Dairy
Cheese, mozzarella, part skim milk
2.00
1 oz
Cheese, parmesan, shredded
1.00
1 tablespoon
Egg substitute, liquid
1.50
1 cup
Egg, whole, cooked, hard-boiled
1.00
1 large
KRAFT 2% Cheddar Cheese, Reduced Fat
3.00
ounce(s)
KRAFT 2% Milk Colby Cheese, Reduced Fat
2.00
ounce(s)
Milk - skim, no fat
3.75
cup
Parmesan, grated, KRAFT
0.25
ounce(s)
Yogurt - Yoplait, Light, all flavors
12.00
ounce(s)
Dressings
Ìtalian - fat free, KRAFT Free
10.00
table spoon
Fats & OiIs
Olive oil - pure
0.75
table spoon
Salad dressing, KRAFT Mayo Light Mayonnaise
2.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Salad - sm. garden w/tomato, onion
4.00
small
Finfish and SheIIfish
Fish, salmon, Atlantic, wild, cooked, dry heat
2.00
3 oz
Fish, tuna, light, canned in water, drained solids
1.00
3 oz
Fish, tuna, light, canned in water, without salt, drained solids
1.00
3 oz
269
Food Quantity Measure
Fruits & Fruit Juices
Banana - med 8"
1.50
each
Blueberries, raw
1.25
1 cup
Grapes, american type (slip skin), raw
1.25
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Melons, cantaloupe, raw
0.50
1 cup, balls
Melons, honeydew, raw
0.50
1 cup, balls
Peach - medium, approx 4 oz.
2.00
medium
Peaches, raw
1.00
1 cup slices
Pear - medium, Dole
1.00
medium
Pear -medium w/peel
1.00
each
Strawberries, raw
2.50
1 cup, halves
Watermellon - fresh, diced
1.75
cup
Jams/ Spreads/Sauces/ Syrups
BBQ - Healthy Choice
2.00
table spoon
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.00
table spoon
Natural Touch Soy Butter
2.00
table spoon
Peanut Wonder -low fat peanut butter
2.00
table spoon
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
4.00
table spoon
SMART BALANCE Buttery Spread
3.00
tea spoon
Soy sauce - Kikkoman 'Lite'
3.00
table spoon
MeaIs, Entrees and Sidedishes
STOUFFER'S LEAN CUÌSÌNE Glazed Chicken w/vegetables
1.00
each
STOUFFER'S LEAN CUÌSÌNE Three Bean Chili w/Rice
1.00
each
Misc. Meats
MORNÌNGSTAR FARMS Breakfast Strips
3.00
each
MORNÌNGSTAR FARMS Chicken Nuggets
10.00
each
MisceIIaneous
GARDENBURGER, Veggie Medley
2.50
ounce(s)
Tortilla - flour, soft, 7" diam.
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
2.50
cup
Nuts & Seeds
Nuts, almonds, blanched
1.00
1 tablespoon
Seeds, sunflower seed kernels, dry roasted, without salt
0.50
1 oz
Pork Products
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
2.00
3 oz
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.25
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
7.00
ounce(s)
Flounder - broiled
4.00
ounce(s)
Rice, grains, fIour
Rice, brown, long-grain, cooked
2.50
1 cup
Sausages and Lunch Meats
HEALTHY CHOÌCE Bulk Deli Turkey Breast
3.00
ounce(s)
Starchy Carbohydrates (HeaIthy)
Bagel/Lenders
3.50
each
Potato/White - Baked
3.00
ounce(s)
Yam -baked or boiled
0.50
cup
270
Food Quantity Measure
VegetabIes
Asparagus, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Broccoli, cooked, boiled, drained, without salt
1.00
0.5 cup, chopped
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.50
1 cup
Carrots, frozen, cooked, boiled, drained, without salt
0.50
1 cup, sliced
Carrots, raw
0.50
1 cup, grated
Celery, raw
0.50
1 cup, diced
LA CHOY Snow Pea Pods, Frozen
0.50
cup
Mushrooms, canned, drained solids
0.25
1 cup
Mushrooms, cooked, boiled, drained, without salt
1.00
0.5 cup pieces
Onions, cooked, boiled, drained, without salt
0.25
1 cup
Onions, raw
0.50
1 cup, chopped
Onions, spring or scallions (includes tops and bulb), raw
1.00
1 tablespoon chopped
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
2.00
0.5 cup
Spinach, raw
3.50
1 cup
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
1.00
1 cup
Tomato products, canned, sauce, with onions
0.50
1 cup
Tomatoes, red, ripe, raw, year round average
1.00
1 cup, chopped or sliced
Tomatoes, red, ripe, raw, year round average
2.00
1 slice, medium (1/4" thick)
Waterchestnuts, chinese, canned, solids and liquids
1.00
0.5 cup slices
Zucchini, Frozen, Boiled, Drained
0.50
cup
271
1500 Calories Mature Women MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
2.0
0.5 cup (1
NLEA
serving)
44.40 7.50 1.99 156.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
62.14 16.41 2.62 266.32
Totals for Breakfast
Snack 1
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Natural Touch Soy Butter
1.0
table spoon
5.00 3.00 5.50 85.00
45.00 13.00 7.00 295.00
Totals for Snack 1
Lunch
Celery, raw
0.3
1 cup,
diced
0.89 0.21 0.05 4.20
Fish, tuna, light, canned in water, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Kiwi fruit, (chinese gooseberries), fresh, raw
2.0
1 fruit
without
skin,
medium
22.28 1.73 0.79 92.72
Onions, spring or scallions (includes tops and bulb), raw
1.0
1
tablespoon
chopped
0.44 0.11 0.01 1.92
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
43.65 27.21 7.32 336.47
Totals for Lunch
Snack 2
Crackers, whole-wheat, low salt
6.0
1 cracker
16.46 2.11 4.13 106.32
KRAFT 2% Milk Colby Cheese, Reduced Fat
1.0
ounce(s)
0.00 7.00 6.00 80.00
16.46 9.11 10.13 186.32
Totals for Snack 2
Dinner
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
LA CHOY Snow Pea Pods, Frozen
0.5
cup
4.66 1.22 0.01 20.70
MORÌ-NU, Tofu, silken, extra firm
1.0
1 slice
1.68 6.22 1.60 46.20
Mushrooms, canned, drained solids
0.3
1 cup
1.99 0.73 0.11 9.75
Onions, cooked, boiled, drained, without salt
0.3
1 cup
5.33 0.71 0.10 23.10
Rice, brown, long-grain, cooked
1.0
1 cup
44.77 5.03 1.76 216.45
Soy sauce - Kikkoman 'Lite'
3.0
table spoon
3.90 0.00 0.00 33.00
Waterchestnuts, chinese, canned, solids and liquids
1.0
0.5 cup
slices
8.61 0.62 0.04 35.00
70.93 34.02 4.81 477.20
Totals for Dinner
238.19 99.76 31.88 1,561.31
TotaIs for Day #1
272
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
42.85 13.40 2.70 233.50
Totals for Breakfast
Snack 1
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
33.00 4.00 2.00 160.00
Totals for Snack 1
Lunch
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
KRAFT 2% Cheddar Cheese, Reduced Fat
1.0
ounce(s)
0.50 7.00 6.00 90.00
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Vegetable juice - V8, no salt
12.0
fluid
ounce(s)
16.00 2.00 0.00 72.00
53.25 13.41 6.51 323.30
Totals for Lunch
Snack 2
MORNÌNGSTAR FARMS Chicken Nuggets
5.0
each
21.25 16.25 5.00 200.00
21.25 16.25 5.00 200.00
Totals for Snack 2
Dinner
Asparagus, frozen, cooked, boiled, drained, without salt
0.5
1 cup
1.73 2.66 0.38 16.20
Cheese, parmesan, shredded
1.0
1
tablespoon
0.17 1.89 1.37 20.75
Fish, salmon, Atlantic, wild, cooked, dry heat
2.0
3 oz
0.00 43.25 13.82 309.40
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.0
table spoon
6.00 1.00 0.00 30.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spaghetti - whole wheat, cooked, Health Valley
1.0
cup
40.00 9.00 1.00 170.00
Tomatoes, red, ripe, raw, year round average
0.3
1 cup,
chopped or
sliced
1.76 0.40 0.09 8.10
60.16 59.49 20.56 641.95
Totals for Dinner
210.51 106.55 36.77 1,558.75
TotaIs for Day #2
273
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Orange juice - 100% pure , Tropicana
4.0
ounce(s)
12.45 0.00 0.00 56.00
Peanut Wonder -low fat peanut butter
2.0
table spoon
11.00 3.00 3.50 100.00
63.45 13.00 5.00 366.00
Totals for Breakfast
Snack 1
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
38.60 8.20 0.00 188.00
Totals for Snack 1
Lunch
Carrots, raw
0.5
1 cup,
grated
5.27 0.51 0.13 22.55
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Ìtalian - fat free, KRAFT Free
3.0
table spoon
3.00 0.00 0.00 18.00
MORNÌNGSTAR FARMS Breakfast Strips
3.0
each
3.18 2.73 6.63 83.40
Seeds, sunflower seed kernels, dry roasted, without salt
0.5
1 oz
3.37 2.71 6.97 81.48
Spinach, raw
3.0
1 cup
3.27 2.57 0.35 20.70
18.65 14.81 19.39 303.63
Totals for Lunch
Snack 2
Silk Vanilla Soy Milk
8.0
ounce(s)
10.00 6.00 3.52 100.00
Strawberries, raw
2.0
1 cup,
halves
23.35 2.04 0.91 97.28
33.35 8.04 4.43 197.28
Totals for Snack 2
Dinner
Babyfood, vegetables, green beans, strained
0.5
1 cup
7.08 1.56 0.12 30.00
BBQ - Healthy Choice
2.0
table spoon
11.40 0.06 0.04 50.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Nuts, almonds, blanched
1.0
1
tablespoon
1.79 1.97 4.56 52.29
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
2.0
3 oz
0.00 47.84 8.18 278.80
Yam -baked or boiled
0.5
cup
18.80 1.00 0.10 79.00
40.07 52.43 12.99 496.09
Totals for Dinner
194.12 96.48 41.81 1,551.00
TotaIs for Day #3
274
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
1.5
0.5 cup (1
NLEA
serving)
33.30 5.63 1.49 117.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
71.90 15.23 2.49 308.00
Totals for Breakfast
Snack 1
Bagel/Lenders
0.5
each
20.00 5.00 0.75 105.00
Natural Touch Soy Butter
1.0
table spoon
5.00 3.00 5.50 85.00
25.00 8.00 6.25 190.00
Totals for Snack 1
Lunch
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
STOUFFER'S LEAN CUÌSÌNE Glazed Chicken w/vegetables
1.0
each
24.00 22.00 6.00 240.00
45.20 23.90 6.50 338.00
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
1.5
cup
9.30 42.00 3.45 246.00
Pear - medium, Dole
1.0
medium
25.00 1.00 1.00 100.00
34.30 43.00 4.45 346.00
Totals for Snack 2
Dinner
GARDENBURGER, Veggie Medley
2.5
ounce(s)
42.50 15.00 1.75 100.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Onions, raw
0.5
1 cup,
chopped
8.09 0.74 0.06 33.60
SMART BALANCE Buttery Spread
3.0
tea spoon
0.00 0.00 9.00 80.01
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
2.0
0.5 cup
9.80 7.62 0.95 60.80
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without
salt
1.0
1 cup
10.01 1.02 0.40 41.85
74.53 26.07 16.03 370.60
Totals for Dinner
250.93 116.20 35.73 1,552.60
TotaIs for Day #4
275
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Egg substitute, liquid
0.5
1 cup
0.80 15.06 4.15 105.42
English muffins, mixed-grain, toasted (includes granola)
0.5
1 muffin
15.34 3.02 0.58 77.78
Melons, cantaloupe, raw
0.5
1 cup, balls
7.22 0.74 0.17 30.09
23.37 18.82 4.90 213.29
Totals for Breakfast
Snack 1
Watermellon - fresh, diced
1.8
cup
20.13 1.75 1.23 89.25
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
33.63 9.25 1.23 179.25
Totals for Snack 1
Lunch
HEALTHY CHOÌCE Bulk Deli Turkey Breast
3.0
ounce(s)
0.00 16.50 1.50 75.00
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
KRAFT 2% Cheddar Cheese, Reduced Fat
1.0
ounce(s)
0.50 7.00 6.00 90.00
LA CHOY Bean Sprouts
0.3
cup
0.31 0.33 0.02 3.48
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tomatoes, red, ripe, raw, year round average
0.3
1 cup,
chopped or
sliced
1.76 0.40 0.09 8.10
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Vegetable juice - V8, no salt
12.0
fluid
ounce(s)
16.00 2.00 0.00 72.00
33.84 28.44 9.64 336.30
Totals for Lunch
Snack 2
Blueberries, raw
1.3
1 cup
26.26 1.34 0.60 103.31
Silk Vanilla Soy Milk
8.0
ounce(s)
10.00 6.00 3.52 100.00
36.26 7.34 4.12 203.31
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Flounder - broiled
4.0
ounce(s)
0.00 27.32 0.00 132.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
PROGRESSO Black Beans
4.0
table spoon
8.50 3.50 0.50 55.00
Rice, brown, long-grain, cooked
1.5
1 cup
67.16 7.55 2.63 324.68
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
85.50 44.07 6.85 599.70
Totals for Dinner
212.60 107.93 26.74 1,531.84
TotaIs for Day #5
276
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
53.23 11.90 2.90 264.50
Totals for Breakfast
Snack 1
Crackers, whole-wheat, low salt
6.0
1 cracker
16.46 2.11 4.13 106.32
KRAFT 2% Milk Colby Cheese, Reduced Fat
1.0
ounce(s)
0.00 7.00 6.00 80.00
16.46 9.11 10.13 186.32
Totals for Snack 1
Lunch
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Celery, raw
0.3
1 cup,
diced
0.89 0.21 0.05 4.20
Fish, tuna, light, canned in water, without salt, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
KRAFT 2% Cheddar Cheese, Reduced Fat
1.0
ounce(s)
0.50 7.00 6.00 90.00
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
43.99 39.01 13.21 457.90
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.8
cup
4.65 21.00 1.73 123.00
Peaches, raw
1.0
1 cup
slices
16.22 1.55 0.43 66.30
20.87 22.55 2.15 189.30
Totals for Snack 2
Dinner
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Parmesan, grated, KRAFT
0.3
ounce(s)
0.25 3.00 2.25 32.50
Spaghetti - whole wheat, cooked, Health Valley
1.5
cup
60.00 13.50 1.50 255.00
Tomatoes, red, ripe, raw, year round average
0.5
1 cup,
chopped or
sliced
3.53 0.79 0.18 16.20
Zucchini, Frozen, Boiled, Drained
0.5
cup
4.01 1.30 0.15 19.15
73.43 45.01 6.17 473.86
Totals for Dinner
207.98 127.58 34.56 1,571.88
TotaIs for Day #6
277
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Egg substitute, liquid
1.0
1 cup
1.61 30.12 8.31 210.84
English muffins, mixed-grain, toasted (includes granola)
1.0
1 muffin
30.68 6.04 1.16 155.55
Melons, honeydew, raw
0.5
1 cup, balls
8.04 0.48 0.12 31.86
40.33 36.64 9.59 398.25
Totals for Breakfast
Snack 1
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
33.00 4.00 2.00 160.00
Totals for Snack 1
Lunch
Grapes, american type (slip skin), raw
1.3
1 cup
19.72 0.72 0.40 77.05
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
STOUFFER'S LEAN CUÌSÌNE Three Bean Chili w/Rice
1.0
each
32.00 8.00 6.00 210.00
62.22 10.02 6.80 342.05
Totals for Lunch
Snack 2
MORNÌNGSTAR FARMS Chicken Nuggets
5.0
each
21.25 16.25 5.00 200.00
21.25 16.25 5.00 200.00
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Cheese, mozzarella, part skim milk
2.0
1 oz
1.55 13.59 8.92 142.24
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Tomato products, canned, sauce, with onions
0.5
1 cup
12.18 1.91 0.23 51.45
56.05 25.50 11.06 409.26
Totals for Dinner
212.86 92.42 34.45 1,509.56
TotaIs for Day #7
278
Grocery List: 1500 Calories On The Go
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Bars
Nutri Grain, Cereal Bar, Strawberry
2.00
each
Beans, LentiIs
Beans, pinto, mature seeds, cooked, boiled, without salt
0.50
1 cup
Hummus, commercial
0.75
1 cup
Peanuts, all types, dry-roasted, without salt
2.00
1 oz
Walnuts, dried
2.00
ounce(s)
Beverages
Apple juice - Mott's
8.00
ounce(s)
Orange Juice, Tropicana- 100% pure, plus calcium
20.00
fluid ounce(s)
Vegetable juice - V8, no salt
24.00
fluid ounce(s)
Water, bottled, POLAND SPRÌNG
28.00
1 cup (8 fl oz)
Water, municipal
28.00
1 cup (8 fl oz)
Breads and baked goods
Bagels, cinnamon-raisin, toasted
1.00
1 bagel (3" dia)
Muffin - banana, fat free, Healthy Valley
1.00
each
Pita - wheat
3.00
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
2.00
each
Graham Crackers
6.00
each
Potato - white medium
4.00
ounce(s)
Rice - white cook steamed
0.50
cup
Rice cake - apple cinnamon, Quaker
2.00
each
CereaIs
Oatmeal - instant pkt.,apples/spice, Quaker
2.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.00
ounce(s)
Cream Cheese, Light, Phili brand
3.00
ounce(s)
Egg, whole, cooked, hard-boiled
3.00
1 large
Milk - 1%
3.00
cup
Milk - skim, no fat
6.00
cup
Yogurt - Yoplait, Light, all flavors
12.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
5.00
table spoon
Fast Food
BK Barbecue Sauce
1.00
each
BK Chicken Whopper Jr. NO mayo
1.00
each
BK Side Salad w/ lite Ìt. Drsg
1.00
each
Subway 6" Turkey breast (w/ lettuce, tomatoes, onions, peppers, pickles, olives, mustard)
1.00
each
Wendy's Jr. Hamburger
1.00
each
Wendy's Small Chili
1.00
each
Fats & OiIs
Salad dressing, KRAFT Mayo Light Mayonnaise
2.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
6.00
each
Corn - sweet ear, boiled, drained
1.00
each
Salad - lrg. garden w/tomato & onion
1.00
large
Salad - med. garden w/tomato, onion
2.00
medium
Finfish and SheIIfish
Fish, salmon, Atlantic, wild, cooked, dry heat
1.50
3 oz
Fish, tuna, light, canned in water, without salt, drained solids
1.00
3 oz
279
Food Quantity Measure
Fruits & Fruit Juices
Banana - med 8"
1.00
each
Blueberries, raw
0.50
1 cup
Cantaloupe - muskmelon
0.50
each
Grapes - American
35.00
each
Kiwi fruit, (chinese gooseberries), fresh, raw
1.00
1 fruit without skin, medium
Orange - medium
1.00
each
Peaches, canned, juice pack, solids and liquids
1.00
1 cup
Pear -medium w/peel
1.00
each
Raisins, seedless
2.00
1 miniature box (.5 oz)
Strawberries
0.50
cup
Strawberries, raw
0.50
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
Marinara sauce - Progresso 'Authentic'
0.50
cup
Peanut Butter
2.00
table spoon
Peanut butter - creamy. Peter Pan
1.50
table spoon
Relish - pickle
1.00
table spoon
Salsa - Chunky medium, Pace
9.00
table spoon
MeaIs, Entrees and Sidedishes
Lean Turkey Meatballs- HoneySuckle White
3.00
each
MisceIIaneous
Tortilla - flour, soft, 7" diam.
1.00
each
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
0.50
cup
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
3.25
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
9.00
ounce(s)
Cod - Atlantic, broiled
3.00
ounce(s)
Egg Beaters - Fleischmann's
0.75
cup
Turkey Breast / White Meat
5.00
ounce(s)
Seasonings
Mustard, prepared, yellow
2.00
1 teaspoon or 1 packet
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.00
cup
Pretzels - Rold Gold, Tiny Tim
10.00
each
Snacks, granola bars, hard, plain
1.00
1 bar
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned, ready-to-serve
1.25
1 cup
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned, ready-to-serve
1.50
1 cup
Starchy Carbohydrates (HeaIthy)
Tortilla - corn, soft, 7" diam.
1.00
each
VegetabIes
Asparagus, frozen, cooked, boiled, drained, without salt
1.00
1 cup
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.50
1 cup
Carrots, baby, raw
8.00
1 large
Catsup
1.00
1 packet
Catsup
1.00
1 tablespoon
Lettuce, green leaf, raw
0.25
0.5 cup, shredded
Lettuce, green leaf, raw
2.00
1 leaf
Lettuce, iceberg (includes crisphead types), raw
0.25
1 cup, shredded or chopped
Onion - chopped
1.00
table spoon
Onions, raw
0.25
1 cup, chopped
Spinach, raw
1.00
1 leaf
tomato, diced
2.50
1/2 cup
Tomatoes, red, ripe, raw, year round average
2.00
1 slice, medium (1/4" thick)
zucchini, boiled, drained
1.00
1/2 cup 280
1500 Calories On The Go MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
233.81 31.29 6.01 326.00
Totals for Breakfast
Snack 1
Snacks, granola bars, hard, plain
1.0
1 bar
15.46 2.42 4.75 113.04
Strawberries
0.5
cup
4.50 0.50 0.00 30.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
33.46 10.42 4.75 233.04
Totals for Snack 1
Lunch
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Turkey Breast / White Meat
5.0
ounce(s)
0.00 42.50 1.00 190.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
27.33 47.06 6.82 362.90
Totals for Lunch
Snack 2
Peanut butter - creamy. Peter Pan
1.0
table spoon
2.85 4.30 8.20 95.00
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
11.85 5.30 8.20 135.00
Totals for Snack 2
Dinner
Beans, pinto, mature seeds, cooked, boiled, without salt
0.5
1 cup
21.25 7.80 0.69 119.70
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Lettuce, iceberg (includes crisphead types), raw
0.3
1 cup,
shredded
or chopped
0.29 0.11 0.02 1.38
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Tortilla - corn, soft, 7" diam.
1.0
each
9.00 1.00 1.00 45.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
58.00 19.99 11.64 403.88
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
281
369.79 115.40 39.42 1,506.82
TotaIs for Day #1
282
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Bagels, cinnamon-raisin, toasted
0.5
1 bagel (3"
dia)
15.71 2.81 0.48 77.91
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Egg Beaters - Fleischmann's
0.8
cup
3.00 15.00 0.00 75.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
31.61 27.71 3.38 268.91
Totals for Breakfast
Snack 1
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
97.09 8.16 11.38 159.86
Totals for Snack 1
Lunch
BK Barbecue Sauce
1.0
each
9.00 0.00 0.00 35.00
BK Chicken Whopper Jr. NO mayo
1.0
each
31.00 23.00 6.00 270.00
BK Side Salad w/ lite Ìt. Drsg
1.0
each
9.00 1.00 5.00 75.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
49.00 24.00 11.00 380.00
Totals for Lunch
Snack 2
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
6.02 6.63 13.90 163.80
Totals for Snack 2
Dinner
Catsup
1.0
1
tablespoon
3.58 0.27 0.09 14.25
Lettuce, green leaf, raw
1.0
1 leaf
0.28 0.14 0.02 1.50
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Onion - chopped
1.0
table spoon
0.90 0.10 0.00 4.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned,
ready-to-serve
1.5
1 cup
19.85 6.28 1.93 121.38
Tomatoes, red, ripe, raw, year round average
1.0
1 slice,
medium
(1/4" thick)
0.78 0.18 0.04 3.60
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
49.38 27.96 6.93 363.03
Totals for Dinner
Snack 3
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
24.50 4.30 8.65 176.00
Totals for Snack 3
257.61 98.76 55.24 1,511.60
TotaIs for Day #2
283
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
157.06 21.49 2.34 329.00
Totals for Breakfast
Snack 1
Walnuts, dried
1.0
ounce(s)
6.07 4.17 15.20 178.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
6.07 4.17 15.20 178.00
Totals for Snack 1
Lunch
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Subway 6" Turkey breast (w/ lettuce, tomatoes, onions, peppers,
pickles, olives, mustard)
1.0
each
46.00 18.00 4.50 280.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
63.40 19.10 4.80 349.00
Totals for Lunch
Snack 2
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
8.56 7.29 5.31 113.50
Totals for Snack 2
Dinner
Asparagus, frozen, cooked, boiled, drained, without salt
1.0
1 cup
3.46 5.31 0.76 32.40
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Salsa - Chunky medium, Pace
5.0
table spoon
0.00 0.00 0.00 10.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
31.86 55.11 8.28 428.40
Totals for Dinner
Snack 3
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
8.00 4.50 5.00 90.00
Totals for Snack 3
274.95 111.66 40.92 1,487.90
TotaIs for Day #3
284
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Apple juice - Mott's
4.0
ounce(s)
14.67 0.00 0.00 60.00
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Nutri Grain, Cereal Bar, Strawberry
1.0
each
27.00 2.00 3.00 140.00
52.81 2.87 3.40 246.36
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Peanut butter - creamy. Peter Pan
0.5
table spoon
1.43 2.15 4.10 47.50
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
22.43 2.45 4.60 128.50
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Grapes - American
20.0
each
8.20 0.40 0.00 40.00
Hummus, commercial
0.8
1 cup
26.79 14.81 18.00 311.25
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
60.48 18.78 18.86 468.25
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
1.3
cup
7.75 35.00 2.88 205.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
15.75 36.00 2.88 241.00
Totals for Snack 2
Dinner
Cod - Atlantic, broiled
3.0
ounce(s)
0.00 19.41 0.75 90.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Soup, PROGRESSO HEALTHY CLASSÌCS LENTÌL, canned,
ready-to-serve
1.3
1 cup
25.38 9.74 1.88 157.30
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
48.38 31.75 7.43 385.30
Totals for Dinner
Snack 3
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
11.70 8.00 2.60 102.00
Totals for Snack 3
211.54 99.85 39.75 1,571.41
TotaIs for Day #4
285
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bagels, cinnamon-raisin, toasted
0.5
1 bagel (3"
dia)
15.71 2.81 0.48 77.91
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
39.56 13.46 5.98 256.41
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
24.01 8.04 0.24 131.33
Totals for Snack 1
Lunch
Catsup
1.0
1 packet
1.43 0.11 0.04 5.70
Lettuce, green leaf, raw
1.0
1 leaf
0.28 0.14 0.02 1.50
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Tomatoes, red, ripe, raw, year round average
1.0
1 slice,
medium
(1/4" thick)
0.78 0.18 0.04 3.60
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Wendy's Jr. Hamburger
1.0
each
34.00 14.00 9.00 270.00
Wendy's Small Chili
1.0
each
21.00 17.00 6.00 200.00
57.88 31.62 15.25 484.10
Totals for Lunch
Snack 2
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
12.50 5.00 8.15 135.00
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Rice - white cook steamed
0.5
cup
20.25 2.25 0.00 90.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
37.07 33.00 1.71 294.76
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
25.05 8.60 2.90 154.50
Totals for Snack 3
196.08 99.72 34.22 1,456.10
TotaIs for Day #5
286
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Apple juice - Mott's
4.0
ounce(s)
14.67 0.00 0.00 60.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
59.10 13.21 2.53 303.32
Totals for Breakfast
Snack 1
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
8.56 7.29 5.31 113.50
Totals for Snack 1
Lunch
Fish, tuna, light, canned in water, without salt, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Lettuce, green leaf, raw
0.3
0.5 cup,
shredded
0.20 0.10 0.01 1.05
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Pretzels - Rold Gold, Tiny Tim
10.0
each
11.50 1.00 0.50 60.00
Relish - pickle
1.0
table spoon
5.30 0.10 0.10 20.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
61.55 26.43 8.54 426.75
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
6.20 28.00 2.30 164.00
Totals for Snack 2
Dinner
Lean Turkey Meatballs- HoneySuckle White
3.0
each
18.00 51.00 21.00 150.00
Marinara sauce - Progresso 'Authentic'
0.5
cup
10.00 4.00 6.00 110.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
64.25 61.45 30.10 439.00
Totals for Dinner
Snack 3
Graham Crackers
2.0
each
43.00 3.86 5.66 59.00
Grapes - American
15.0
each
6.15 0.30 0.00 30.00
49.15 4.16 5.66 89.00
Totals for Snack 3
248.81 140.55 54.43 1,535.57
TotaIs for Day #6
287
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Nutri Grain, Cereal Bar, Strawberry
1.0
each
27.00 2.00 3.00 140.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
246.15 19.15 3.40 296.50
Totals for Breakfast
Snack 1
Walnuts, dried
1.0
ounce(s)
6.07 4.17 15.20 178.00
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
6.07 4.17 15.20 178.00
Totals for Snack 1
Lunch
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Muffin - banana, fat free, Healthy Valley
1.0
each
29.00 4.00 0.00 130.00
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
49.66 32.79 2.34 349.00
Totals for Lunch
Snack 2
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
Water, bottled, POLAND SPRÌNG
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
17.11 7.06 13.97 205.66
Totals for Snack 2
Dinner
Corn - sweet ear, boiled, drained
1.0
each
19.30 2.60 1.00 83.00
Fish, salmon, Atlantic, wild, cooked, dry heat
1.5
3 oz
0.00 32.44 10.37 232.05
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
zucchini, boiled, drained
1.0
1/2 cup
3.54 0.58 0.05 14.40
34.74 44.01 11.81 415.45
Totals for Dinner
Snack 3
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
8.00 4.50 5.00 90.00
Totals for Snack 3
361.73 111.68 51.72 1,534.61
TotaIs for Day #7
288
Grocery List: 1500 Calories Stable Blood Sugar
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.50
1 cup
Soy milk, fluid
2.00
1 cup
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
40.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
13.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
18.00
fluid ounce(s)
Breads and baked goods
Bread, rye
2.00
1 slice
Bread, rye, toasted
3.00
1 slice, regular
Crackers, whole-wheat, low salt
10.00
1 cracker
English muffins, whole-wheat, toasted
1.00
1 muffin
Pancakes plain, frozen, ready-to-heat (includes buttermilk)
2.00
1 pancake (4" dia)
Pita - wheat
2.50
each
Rolls, dinner, whole-wheat
1.00
1 medium (2-1/2" dia)
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
2.00
each
Graham Crackers
6.00
each
Rice cake - apple cinnamon, Quaker
3.00
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, Multi-Grain Cheerios
1.00
1 cup
Cereals ready-to-eat, wheat germ, toasted, plain
1.00
1 oz
Cereals, oats, instant, fortified, plain, prepared with water
1.25
1 cup, cooked
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.00
ounce(s)
Cheese, low fat, cheddar or colby
2.00
1 oz
Cheese, mozzarella, part skim milk
1.00
1 oz
Egg, whole, cooked, hard-boiled
2.00
1 large
Milk - skim, no fat
7.50
cup
Parmesan, grated, KRAFT
0.50
ounce(s)
Yogurt - Yoplait, fat free, all flavors
6.00
ounce(s)
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
6.50
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
2.00
1 teaspoon
Olive oil - pure
2.50
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.00
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
3.50
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
2.00
each
Finfish and SheIIfish
Fish, salmon, pink, cooked, dry heat
1.25
3 oz
Fish, tuna salad
1.00
1 cup
289
Food Quantity Measure
Fruits & Fruit Juices
Banana - med 8"
2.00
each
Blueberries, raw
1.00
1 cup
Cantaloupe - muskmelon
0.25
each
Grapefruit - pink or red 4" diam.
1.00
each
Grapefruit juice, white, canned, unsweetened
1.50
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Orange - medium
1.00
each
Peaches, raw
0.50
1 cup slices
Pineapple - canned, chunks
0.50
cup
Raisins, seedless
0.50
50 raisins
Strawberries, raw
1.00
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
CONTADÌNA Deluxe Marinara Sauce, ready-to-serve
0.25
0.5 cup
Peanut butter - creamy. Peter Pan
0.50
table spoon
Relish - pickle
0.50
table spoon
Salsa - Chunky medium, Pace
5.00
table spoon
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.50
cup
Spaghetti sauce - no salt, Prego
0.50
cup
Syrup - Aunt Jemima, ButterLite
1.00
table spoon
MisceIIaneous
Vegetarian burger - frozen, Green Giant, Harvest
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.00
cup
Nuts & Seeds
Nuts, almonds
7.00
1 almond
Nuts, walnuts, english
1.00
1 oz (14 halves)
Seeds, flaxseed
3.00
1 tablespoon
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.25
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
10.00
ounce(s)
Egg Beaters - Fleischmann's
1.75
cup
Kraft American Cheese 2% Milk
1.00
slice
Swordfish - cooked dry heat
5.00
ounce(s)
Turkey Breast / White Meat
2.00
ounce(s)
Turkey, ground, extra lean
10.00
ounce(s)
Rice, grains, fIour
Rice, brown, long-grain, cooked
0.50
1 cup
Sausages and Lunch Meats
Ham, sliced, extra lean, (approximately 5% fat)
3.00
1 slice (6-1/4" x 4" x 1/16")
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
4.00
cup
Soups and Gravies
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN, canned, ready-to-serve
1.00
1 cup
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned, ready-to-serve
1.00
1 cup
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
6.00
ounce(s)
290
Food Quantity Measure
VegetabIes
Asparagus, cooked, boiled, drained
2.00
0.5 cup
Broccoli, cooked, boiled, drained, without salt
1.00
0.5 cup, chopped
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.50
1 cup
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Carrots, baby, raw
5.00
1 large
Cauliflower, cooked, boiled, drained, without salt
1.00
0.5 cup (1" pieces)
Green salad w/ raw vegetables
7.00
cup
Mushrooms, raw
2.00
0.5 cup pieces
Onions, frozen, chopped, cooked, boiled, drained, without salt
0.50
0.5 cup, chopped or diced
Onions, spring or scallions (includes tops and bulb), raw
0.50
1 cup, chopped
Peas - snap, Green Giant, Harvet Fresh
0.50
cup
Pepper - sweet bell, all colors, chopped,
1.00
cup
Spinach, raw
3.00
1 leaf
Squash, winter, butternut, cooked, baked, without salt
1.00
1 cup, cubes
Sweetpotato, cooked, baked in skin, without salt
0.50
1 cup
tomato, diced
2.50
1/2 cup
Waterchestnuts, chinese, canned, solids and liquids
1.00
0.5 cup slices
zucchini, frozen, boiled, drained
1.00
1/2 cup
291
1500 Calories Stable Blood Sugar MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals, oats, instant, fortified, plain, prepared with water
0.5
1 cup,
cooked
11.22 2.71 1.06 64.35
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Grapefruit juice, white, canned, unsweetened
1.0
1 cup
22.13 1.28 0.25 93.86
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
59.87 19.29 7.32 376.58
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.83 10.38 4.32 192.74
Totals for Snack 1
Lunch
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
CONTADÌNA Deluxe Marinara Sauce, ready-to-serve
0.3
0.5 cup
2.17 0.38 0.88 18.13
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Turkey, ground, extra lean
3.0
ounce(s)
0.00 78.00 4.50 84.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
36.54 84.18 5.58 256.89
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Rice cake - apple cinnamon, Quaker
2.0
each
18.00 2.00 0.00 80.00
39.00 2.30 0.50 161.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Nuts, almonds
7.0
1 almond
1.38 1.49 3.54 40.46
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Onions, frozen, chopped, cooked, boiled, drained, without salt
0.3
0.5 cup,
chopped or
diced
1.73 0.20 0.03 7.35
Peas - snap, Green Giant, Harvet Fresh
0.5
cup
8.00 2.00 0.00 30.00
Pineapple - canned, chunks
0.5
cup
18.00 0.00 0.00 70.00
Waterchestnuts, chinese, canned, solids and liquids
1.0
0.5 cup
slices
8.61 0.62 0.04 35.00
44.17 45.03 8.11 410.81
Totals for Dinner
Snack 3
Ham, sliced, extra lean, (approximately 5% fat)
1.0
1 slice
(6-1/4" x 4"
x 1/16")
0.27 5.42 1.39 36.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT Mayo Light Mayonnaise
0.5
1
tablespoon
0.64 0.05 2.47 25.05
8.71 6.86 4.21 99.23
Totals for Snack 3
292
217.12 168.04 30.03 1,497.24
TotaIs for Day #1
293
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Pancakes plain, frozen, ready-to-heat (includes buttermilk)
1.0
1 pancake
(4" dia)
15.70 1.87 1.19 82.44
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, ButterLite
0.5
table spoon
3.25 0.00 0.00 12.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
233.49 18.38 1.42 231.63
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
11.21 14.77 1.36 115.15
Totals for Snack 1
Lunch
Carrots, baby, raw
5.0
1 large
6.18 0.48 0.10 26.25
Celery - raw stalk trimmed
2.0
each
4.00 1.00 0.00 20.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
37.83 20.95 17.07 383.03
Totals for Lunch
Snack 2
Cheese, low fat, cheddar or colby
1.0
1 oz
0.53 6.82 1.96 48.44
Crackers, whole-wheat, low salt
5.0
1 cracker
13.72 1.76 3.44 88.60
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
14.97 8.58 5.40 139.41
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rolls, dinner, whole-wheat
1.0
1 medium
(2-1/2" dia)
18.40 3.13 1.69 95.76
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.5
cup
15.00 2.00 2.00 110.00
Turkey, ground, extra lean
3.0
ounce(s)
0.00 78.00 4.50 84.00
59.89 89.40 14.80 452.56
Totals for Dinner
Snack 3
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.75 10.71 4.48 195.40
Totals for Snack 3
386.13 162.79 44.52 1,517.18
TotaIs for Day #2
294
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Cereals ready-to-eat, GENERAL MÌLLS, Multi-Grain Cheerios
0.5
1 cup
12.15 1.20 0.60 54.15
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
243.91 26.75 1.40 299.02
Totals for Breakfast
Snack 1
Nuts, walnuts, english
0.5
1 oz (14
halves)
1.92 2.13 9.13 91.56
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.63 3.13 9.13 133.93
Totals for Snack 1
Lunch
Bread, rye
2.0
1 slice
30.91 5.44 2.11 165.76
Ham, sliced, extra lean, (approximately 5% fat)
2.0
1 slice
(6-1/4" x 4"
x 1/16")
0.54 10.84 2.78 73.36
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Soup, PROGRESSO HEALTHY CLASSÌCS TOMATO GARDEN,
canned, ready-to-serve
1.0
1 cup
21.76 3.48 0.98 98.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
57.94 24.51 13.99 449.02
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
20.50 15.10 1.45 151.00
Totals for Snack 2
Dinner
Brussels sprouts, frozen, cooked, boiled, drained, without salt
0.5
1 cup
6.45 2.82 0.30 32.55
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Onions, spring or scallions (includes tops and bulb), raw
0.5
1 cup,
chopped
3.67 0.92 0.10 16.00
Vegetarian burger - frozen, Green Giant, Harvest
1.0
each
8.00 18.00 4.00 140.00
21.80 23.97 18.80 340.51
Totals for Dinner
Snack 3
Graham Crackers
2.0
each
43.00 3.86 5.66 59.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
54.90 12.26 6.06 145.00
Totals for Snack 3
410.68 105.73 50.82 1,518.48
TotaIs for Day #3
295
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Cereals, oats, instant, fortified, plain, prepared with water
0.8
1 cup,
cooked
16.83 4.07 1.60 96.53
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
249.90 35.36 7.40 418.40
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.12 10.38 4.32 190.37
Totals for Snack 1
Lunch
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Spaghetti sauce - no salt, Prego
0.5
cup
11.00 2.00 6.00 60.00
45.25 17.46 13.08 305.63
Totals for Lunch
Snack 2
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
6.05 1.34 2.00 48.37
Totals for Snack 2
Dinner
Asparagus, cooked, boiled, drained
2.0
0.5 cup
7.40 4.32 0.40 39.60
Fish, salmon, pink, cooked, dry heat
1.3
3 oz
0.00 27.16 4.70 158.31
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
34.55 35.21 7.34 329.91
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
31.66 13.86 6.89 226.03
Totals for Snack 3
395.54 113.61 41.03 1,518.70
TotaIs for Day #4
296
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Grapefruit juice, white, canned, unsweetened
0.5
1 cup
11.07 0.64 0.12 46.93
Pancakes plain, frozen, ready-to-heat (includes buttermilk)
1.0
1 pancake
(4" dia)
15.70 1.87 1.19 82.44
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, ButterLite
0.5
table spoon
3.25 0.00 0.00 12.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
36.56 3.02 1.54 168.56
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Peanut butter - creamy. Peter Pan
0.5
table spoon
1.43 2.15 4.10 47.50
34.33 10.85 5.00 214.50
Totals for Snack 1
Lunch
Bread, rye, toasted
2.0
1 slice,
regular
25.49 4.51 1.73 136.32
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
49.48 30.02 11.81 425.80
Totals for Lunch
Snack 2
Cheese, low fat, cheddar or colby
1.0
1 oz
0.53 6.82 1.96 48.44
Crackers, whole-wheat, low salt
5.0
1 cracker
13.72 1.76 3.44 88.60
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
14.97 8.58 5.40 139.41
Totals for Snack 2
Dinner
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
0.5
1 cup
20.18 7.67 0.44 112.40
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Onions, frozen, chopped, cooked, boiled, drained, without salt
0.3
0.5 cup,
chopped or
diced
1.73 0.20 0.03 7.35
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Turkey, ground, extra lean
4.0
ounce(s)
0.00 104.00 6.00 112.00
48.90 114.99 14.45 429.97
Totals for Dinner
Snack 3
Yogurt - Yoplait, fat free, all flavors
6.0
ounce(s)
31.00 7.00 0.00 150.00
31.00 7.00 0.00 150.00
Totals for Snack 3
215.23 174.46 38.19 1,528.24
TotaIs for Day #5
297
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, Multi-Grain Cheerios
0.5
1 cup
12.15 1.20 0.60 54.15
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
240.16 22.00 1.10 262.02
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.3
cup
1.55 7.00 0.58 41.00
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
12.69 7.87 0.97 87.36
Totals for Snack 1
Lunch
Egg Beaters - Fleischmann's
1.0
cup
4.00 20.00 0.00 100.00
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Soup, PROGRESSO HEALTHY CLASSÌCS VEGETABLE, canned,
ready-to-serve
1.0
1 cup
13.23 4.19 1.29 80.92
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
36.96 26.73 6.62 314.52
Totals for Lunch
Snack 2
Graham Crackers
4.0
each
86.00 7.73 11.31 118.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
97.90 16.13 11.71 204.00
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Squash, winter, butternut, cooked, baked, without salt
1.0
1 cup,
cubes
21.50 1.85 0.18 82.00
Swordfish - cooked dry heat
5.0
ounce(s)
0.00 36.00 7.30 220.00
44.24 47.00 11.90 437.52
Totals for Dinner
Snack 3
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Turkey Breast / White Meat
2.0
ounce(s)
0.00 17.00 0.40 76.00
16.88 19.89 6.04 201.10
Totals for Snack 3
448.82 139.61 38.34 1,506.52
TotaIs for Day #6
298
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Bread, rye, toasted
1.0
1 slice,
regular
12.74 2.26 0.86 68.16
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Egg Beaters - Fleischmann's
0.8
cup
3.00 15.00 0.00 75.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
237.40 41.90 9.98 417.33
Totals for Breakfast
Snack 1
Nuts, walnuts, english
0.5
1 oz (14
halves)
1.92 2.13 9.13 91.56
Raisins, seedless
0.5
50 raisins
10.29 0.40 0.06 38.87
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
12.92 2.53 9.19 132.80
Totals for Snack 1
Lunch
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
36.05 12.81 5.41 240.30
Totals for Lunch
Snack 2
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Olive oil - pure
1.0
table spoon
0.00 0.00 14.00 130.00
Parmesan, grated, KRAFT
0.5
ounce(s)
0.50 6.00 4.50 65.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
zucchini, frozen, boiled, drained
1.0
1/2 cup
4.01 1.30 0.15 19.00
35.13 40.29 23.14 484.00
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
31.66 13.86 6.89 226.03
Totals for Snack 3
358.51 112.72 56.61 1,546.46
TotaIs for Day #7
299
Grocery List: 1500 Calories Stroke Prevention
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
0.25
1 cup
Soy milk, fluid
3.00
1 cup
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
1.00
0.2 block
Beverages
Orange Juice, Tropicana- 100% pure, plus calcium
72.00
fluid ounce(s)
Tea, brewed, prepared with tap water, decaffeinated
16.00
1 cup (8 fl oz)
Vegetable juice - V8, no salt
24.00
fluid ounce(s)
Breads and baked goods
Bagel - Honey Wheat, Earth Grains
1.00
each
English muffins, whole-wheat, toasted
2.00
1 muffin
NABÌSCO, NABÌSCO GRAHAMS Crackers
1.00
1 serving
Pita - wheat
1.50
each
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.00
each
Rice cake - apple cinnamon, Quaker
2.00
each
CereaIs
Cereals ready-to-eat, wheat germ, toasted, plain
1.00
1 oz
Oatmeal - instant pkt.,raisin/cin. Quaker
2.00
pack
Dairy
Chedder, mild shredded, KRAFT Lite Naturals
2.50
ounce(s)
Cheese, mozzarella, part skim milk
1.00
1 oz
Milk - skim, no fat
9.00
cup
Yogurt - Yoplait, Light, all flavors
18.00
ounce(s)
Desserts
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup
1.50
2 tablespoon
Dressings
Ìtalian - reduced cal. KRAFT Zesty
4.00
table spoon
Oil & vinegar - Wish-Bone, Lite Classic
7.50
table spoon
Fats & OiIs
Margarine-like spread, (approximately 40% fat), soybean (hydrogenated)
2.00
1 teaspoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.00
2 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
6.00
each
General Mills, Multi Grain Cheerios, dry
2.00
1/2 cup
Tortilla 99% fat free, whole wheat, flour
2.00
each
Finfish and SheIIfish
Fish, halibut, Atlantic and Pacific, cooked, dry heat
1.00
0.5 fillet
Fish, salmon, pink, cooked, dry heat
1.00
0.5 fillet
Fish, tuna salad
1.00
1 cup
300
Food Quantity Measure
Fruits & Fruit Juices
Apple - medium with peel
1.00
each
Apricots, dried, sulfured, stewed, without added sugar
1.00
1 cup, halves
Banana - med 8"
2.00
each
Blueberries, raw
0.50
1 cup
Cantaloupe - muskmelon
0.25
each
Grapes - American
15.00
each
Kiwi fruit, (chinese gooseberries), fresh, raw
1.00
1 fruit without skin, medium
Orange - medium
2.00
each
Peaches, raw
0.50
1 cup slices
Pear -medium w/peel
1.00
each
Prunes, dehydrated (low-moisture), stewed
0.75
1 cup
Raisins, seedless
1.00
1 small box (1.5 oz)
Raspberries, raw
0.25
1 cup
Strawberries, raw
1.50
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
Peanut butter - creamy. Peter Pan
1.00
table spoon
Salsa - Chunky medium, Pace
3.00
table spoon
Soy sauce - Kikkoman 'Lite'
2.00
table spoon
Spaghetti sauce - no salt, Prego
0.50
cup
Syrup - Aunt Jemima, Lite
1.00
table spoon
MeaIs, Entrees and Sidedishes
Morningstar Farms Tomato Basil and Pizza Burger
1.00
each
Misc. Meats
Flank - fat trimmed off, braised
3.00
ounce(s)
MisceIIaneous
Waffle - EGGO, frozen, Homestyle
1.00
each
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
0.50
cup
Nuts & Seeds
Nuts, almonds, dry roasted, without salt added
0.50
1 oz (22 whole kernels)
Seeds, flaxseed
3.00
1 tablespoon
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.75
cup
Tuna Solid White -Water Sm. can
3.00
ounce(s)
Proteins (HeaIthy)
Chicken Breast / White Meat
10.00
ounce(s)
Egg Beaters - Fleischmann's
1.50
cup
Turkey Breast / White Meat
4.00
ounce(s)
Rice, grains, fIour
Pasta, corn, cooked
0.50
1 cup
Rice, brown, long-grain, cooked
1.00
1 cup
Seasonings
Spices, cinnamon, ground
0.25
1 tablespoon
Snacks & Treats
Snacks, popcorn, air-popped, white popcorn
5.00
1 cup
Soups and Gravies
Gravy, HEÌNZ, HEÌNZ Home Style Savory Brown Gravy, canned
1.00
0.25 cup
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
3.00
ounce(s)
Yam -baked or boiled
0.50
cup
301
Food Quantity Measure
VegetabIes
Asparagus, frozen, cooked, boiled, drained, without salt
0.50
1 cup
Broccoli, cooked, boiled, drained, without salt
2.50
0.5 cup, chopped
Broccoli, flower clusters, raw
0.50
1 cup flowerets
Carrots, baby, raw
16.00
1 large
Carrots, frozen, cooked, boiled, drained, without salt
0.50
1 cup, sliced
Cauliflower, cooked, boiled, drained, without salt
1.00
0.5 cup (1" pieces)
Eggplant, cooked, boiled, drained, without salt
0.75
1 cup (1" cubes)
Green salad w/ raw vegetables
14.00
cup
Mushrooms, raw
2.00
0.5 cup pieces
Onions, spring or scallions (includes tops and bulb), raw
0.75
1 cup, chopped
Onions, spring or scallions (includes tops and bulb), raw
1.00
1 tablespoon chopped
Pepper - sweet bell, all colors, chopped,
1.25
cup
Spinach - boiled, drained
0.50
cup
Spinach, raw
2.00
1 leaf
Squash, summer, all varieties, cooked, boiled, drained, without salt
0.25
1 cup, sliced
Sweetpotato, cooked, baked in skin, without salt
0.50
1 cup
Tomato - sm. w/peel, 2.5" diam.
0.50
small
tomato, diced
1.50
1/2 cup
Waterchestnuts, chinese, canned, solids and liquids
0.25
0.5 cup slices
zucchini, boiled, drained
0.25
1/2 cup
zucchini, frozen, boiled, drained
1.00
1/2 cup
302
1500 Calories Stroke Prevention MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Cantaloupe - muskmelon
0.3
each
11.15 1.15 0.40 46.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,raisin/cin. Quaker
1.0
pack
26.60 4.10 1.90 129.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
258.36 29.65 2.70 373.87
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Spices, cinnamon, ground
0.3
1
tablespoon
1.40 0.07 0.06 4.57
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
36.61 7.87 0.56 177.94
Totals for Snack 1
Lunch
Broccoli, cooked, boiled, drained, without salt
0.5
0.5 cup,
chopped
2.80 0.93 0.16 13.65
Chedder, mild shredded, KRAFT Lite Naturals
1.5
ounce(s)
1.50 12.00 7.50 120.00
Potato/White - Baked
3.0
ounce(s)
21.45 1.95 0.09 93.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
33.75 15.88 7.75 266.65
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
11.21 14.77 1.36 115.15
Totals for Snack 2
Dinner
Gravy, HEÌNZ, HEÌNZ Home Style Savory Brown Gravy, canned
1.0
0.25 cup
3.41 0.90 0.78 24.60
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spinach - boiled, drained
0.5
cup
3.40 2.70 0.20 21.00
Turkey Breast / White Meat
4.0
ounce(s)
0.00 34.00 0.80 152.00
Yam -baked or boiled
0.5
cup
18.80 1.00 0.10 79.00
36.50 42.05 4.07 340.60
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
34.78 12.25 9.57 256.79
Totals for Snack 3
411.21 122.47 26.01 1,531.00
TotaIs for Day #1
303
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
General Mills, Multi Grain Cheerios, dry
1.0
1/2 cup
24.00 3.00 1.00 55.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Raspberries, raw
0.3
1 cup
3.67 0.37 0.20 15.99
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
248.28 27.77 1.60 269.36
Totals for Breakfast
Snack 1
Bagel - Honey Wheat, Earth Grains
0.5
each
22.50 4.50 0.00 120.00
Peanut butter - creamy. Peter Pan
0.5
table spoon
1.43 2.15 4.10 47.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
24.64 6.65 4.10 169.87
Totals for Snack 1
Lunch
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
0.3
1 cup
11.24 3.63 1.06 67.24
Green salad w/ raw vegetables
3.0
cup
13.33 5.18 0.29 66.00
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tuna Solid White -Water Sm. can
3.0
ounce(s)
1.50 22.50 1.50 105.00
238.07 47.31 6.85 388.24
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.40 1.50 0.23 108.62
Totals for Snack 2
Dinner
Asparagus, frozen, cooked, boiled, drained, without salt
0.5
1 cup
1.73 2.66 0.38 16.20
Fish, salmon, pink, cooked, dry heat
1.0
0.5 fillet
0.00 31.69 5.48 184.76
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Nuts, almonds, dry roasted, without salt added
0.3
1 oz (22
whole
kernels)
1.35 1.55 3.70 41.79
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
36.35 41.86 12.63 414.98
Totals for Dinner
Snack 3
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
NABÌSCO, NABÌSCO GRAHAMS Crackers
0.5
1 serving
10.67 0.98 1.40 59.36
22.57 9.38 1.80 145.36
Totals for Snack 3
598.31 134.47 27.21 1,496.43
TotaIs for Day #2
304
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Egg Beaters - Fleischmann's
1.0
cup
4.00 20.00 0.00 100.00
English muffins, whole-wheat, toasted
0.5
1 muffin
13.45 2.93 0.70 67.41
Margarine-like spread, (approximately 40% fat), soybean
(hydrogenated)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Prunes, dehydrated (low-moisture), stewed
0.3
1 cup
20.79 0.86 0.17 79.10
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
246.97 39.81 2.81 376.13
Totals for Breakfast
Snack 1
Grapes - American
15.0
each
6.15 0.30 0.00 30.00
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
15.15 1.30 0.00 70.00
Totals for Snack 1
Lunch
Eggplant, cooked, boiled, drained, without salt
0.3
1 cup (1"
cubes)
2.16 0.21 0.06 8.66
Onions, spring or scallions (includes tops and bulb), raw
0.3
1 cup,
chopped
1.84 0.46 0.05 8.00
Pepper - sweet bell, all colors, chopped,
0.3
cup
2.30 0.30 0.05 9.50
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Squash, summer, all varieties, cooked, boiled, drained, without salt
0.3
1 cup,
sliced
1.94 0.41 0.14 9.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
zucchini, boiled, drained
0.3
1/2 cup
0.88 0.14 0.01 3.60
35.87 5.68 7.85 226.56
Totals for Lunch
Snack 2
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Strawberries, raw
1.0
1 cup,
halves
11.67 1.02 0.46 48.64
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
32.83 12.59 1.95 194.49
Totals for Snack 2
Dinner
Chedder, mild shredded, KRAFT Lite Naturals
1.0
ounce(s)
1.00 8.00 5.00 80.00
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Onions, spring or scallions (includes tops and bulb), raw
1.0
1
tablespoon
chopped
0.44 0.11 0.01 1.92
Salsa - Chunky medium, Pace
1.0
table spoon
0.00 0.00 0.00 2.00
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
36.23 54.46 9.61 448.92
Totals for Dinner
Snack 3
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Snacks, popcorn, air-popped, white popcorn
3.0
1 cup
18.70 2.88 1.01 91.68
226.70 18.88 1.01 201.68
Totals for Snack 3
305
593.74 132.72 23.22 1,517.78
TotaIs for Day #3
306
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,raisin/cin. Quaker
1.0
pack
26.60 4.10 1.90 129.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
257.72 29.04 2.54 368.70
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.8
cup
4.65 21.00 1.73 123.00
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
22.05 22.10 2.03 192.00
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
Tomato - sm. w/peel, 2.5" diam.
0.5
small
2.85 0.50 0.20 13.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
44.55 21.90 10.24 352.48
Totals for Lunch
Snack 2
Kiwi fruit, (chinese gooseberries), fresh, raw
1.0
1 fruit
without
skin,
medium
11.14 0.87 0.40 46.36
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
11.85 0.87 0.40 48.73
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Morningstar Farms Tomato Basil and Pizza Burger
1.0
each
7.00 11.00 6.00 130.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spaghetti sauce - no salt, Prego
0.3
cup
5.50 1.00 3.00 30.00
zucchini, frozen, boiled, drained
1.0
1/2 cup
4.01 1.30 0.15 19.00
47.40 21.25 11.84 328.00
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
34.78 12.25 9.57 256.79
Totals for Snack 3
418.34 107.39 36.60 1,546.69
TotaIs for Day #4
307
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
General Mills, Multi Grain Cheerios, dry
1.0
1/2 cup
24.00 3.00 1.00 55.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
257.96 28.00 1.70 305.87
Totals for Breakfast
Snack 1
Cereals ready-to-eat, wheat germ, toasted, plain
0.5
1 oz
6.94 4.07 1.50 53.48
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
45.54 12.27 1.50 241.48
Totals for Snack 1
Lunch
Broccoli, flower clusters, raw
0.5
1 cup
flowerets
1.86 1.06 0.12 9.94
Ìtalian - reduced cal. KRAFT Zesty
4.0
table spoon
4.00 0.00 8.00 80.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Onions, spring or scallions (includes tops and bulb), raw
0.5
1 cup,
chopped
3.67 0.92 0.10 16.00
Pasta, corn, cooked
0.5
1 cup
19.54 1.84 0.51 88.20
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Vegetable juice - V8, no salt
6.0
fluid
ounce(s)
8.00 1.00 0.00 36.00
46.98 7.27 9.25 275.84
Totals for Lunch
Snack 2
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
34.76 1.32 0.20 130.94
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Fish, halibut, Atlantic and Pacific, cooked, dry heat
1.0
0.5 fillet
0.00 42.44 4.67 222.60
Nuts, almonds, dry roasted, without salt added
0.3
1 oz (22
whole
kernels)
1.35 1.55 3.70 41.79
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
31.88 49.50 9.85 414.18
Totals for Dinner
Snack 3
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
NABÌSCO, NABÌSCO GRAHAMS Crackers
0.5
1 serving
10.67 0.98 1.40 59.36
22.57 9.38 1.80 145.36
Totals for Snack 3
439.69 107.74 24.29 1,513.67
TotaIs for Day #5
308
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
English muffins, whole-wheat, toasted
0.5
1 muffin
13.45 2.93 0.70 67.41
Margarine-like spread, (approximately 40% fat), soybean
(hydrogenated)
1.0
1 teaspoon
0.02 0.03 1.94 17.25
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Prunes, dehydrated (low-moisture), stewed
0.5
1 cup
41.58 1.72 0.34 158.20
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
265.76 30.68 2.98 405.23
Totals for Breakfast
Snack 1
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Rice cake - apple cinnamon, Quaker
1.0
each
9.00 1.00 0.00 40.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
27.11 2.10 0.30 111.37
Totals for Snack 1
Lunch
Carrots, baby, raw
8.0
1 large
9.89 0.77 0.16 42.00
Celery - raw stalk trimmed
3.0
each
6.00 1.50 0.00 30.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Spinach, raw
1.0
1 leaf
0.36 0.29 0.04 2.30
tomato, diced
0.5
1/2 cup
2.09 0.38 0.15 9.50
Tortilla 99% fat free, whole wheat, flour
1.0
each
12.00 2.00 0.00 60.00
51.88 29.78 10.24 421.48
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
24.20 14.30 1.15 163.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Eggplant, cooked, boiled, drained, without salt
0.5
1 cup (1"
cubes)
4.32 0.41 0.11 17.33
Green salad w/ raw vegetables
2.0
cup
8.89 3.45 0.19 44.00
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Sweetpotato, cooked, baked in skin, without salt
0.5
1 cup
20.71 2.01 0.15 90.00
35.92 38.37 4.46 326.33
Totals for Dinner
Snack 3
Snacks, popcorn, air-popped, white popcorn
2.0
1 cup
12.46 1.92 0.67 61.12
12.46 1.92 0.67 61.12
Totals for Snack 3
417.34 117.14 19.79 1,488.52
TotaIs for Day #6
309
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
8.0
fluid
ounce(s)
208.00 16.00 0.00 110.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, Lite
1.0
table spoon
6.55 0.01 0.05 27.00
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
Waffle - EGGO, frozen, Homestyle
1.0
each
16.00 3.00 5.00 120.00
249.00 27.91 5.68 369.69
Totals for Breakfast
Snack 1
Bagel - Honey Wheat, Earth Grains
0.5
each
22.50 4.50 0.00 120.00
Peanut butter - creamy. Peter Pan
0.5
table spoon
1.43 2.15 4.10 47.50
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
24.64 6.65 4.10 169.87
Totals for Snack 1
Lunch
Cheese, mozzarella, part skim milk
1.0
1 oz
0.78 6.79 4.46 71.12
English muffins, whole-wheat, toasted
1.0
1 muffin
26.90 5.86 1.40 134.81
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Mushrooms, raw
1.0
0.5 cup
pieces
1.13 1.09 0.12 7.70
Oil & vinegar - Wish-Bone, Lite Classic
0.5
table spoon
1.00 0.00 1.00 10.00
Spaghetti sauce - no salt, Prego
0.3
cup
5.50 1.00 3.00 30.00
39.75 16.46 10.08 275.63
Totals for Lunch
Snack 2
Apricots, dried, sulfured, stewed, without added sugar
0.5
1 cup,
halves
27.69 1.50 0.23 106.25
Tea, brewed, prepared with tap water, decaffeinated
1.0
1 cup (8 fl
oz)
0.71 0.00 0.00 2.37
28.40 1.50 0.23 108.62
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Carrots, frozen, cooked, boiled, drained, without salt
0.5
1 cup,
sliced
5.64 0.42 0.50 27.01
Flank - fat trimmed off, braised
3.0
ounce(s)
0.00 23.79 11.01 201.00
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Soy sauce - Kikkoman 'Lite'
2.0
table spoon
2.60 0.00 0.00 22.00
Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari)
1.0
0.2 block
2.70 7.32 4.06 70.07
Waterchestnuts, chinese, canned, solids and liquids
0.3
0.5 cup
slices
2.15 0.15 0.01 8.75
23.30 34.14 16.00 375.13
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Seeds, flaxseed
1.0
1
tablespoon
4.11 2.34 4.08 59.04
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
34.78 12.25 9.57 256.79
Totals for Snack 3
399.87 98.92 45.64 1,555.73
TotaIs for Day #7
310
Grocery List: 1500 Calories Vegan
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
HEALTH VALLEY Fat Free Honey Baked Beans
0.50
cup
Hummus, commercial
1.50
1 cup
MORÌ-NU, Tofu, silken, extra firm
7.00
1 slice
Natural Touch Vegetarian Chili
1.50
cup
OLD EL PASO Vegetarian Refried Beans
0.50
cup
PROGRESSO Black Beans
4.00
table spoon
Silk Cultured Soy Yogurt
4.00
each
Tempeh
0.50
1 cup
Beverages
Orange juice - 100% pure , Tropicana
12.00
ounce(s)
Silk Plain Soy Milk
7.75
cup
Silk Vanilla Soy Milk
24.00
ounce(s)
Vegetable juice - V8, no salt
20.00
fluid ounce(s)
Breads and baked goods
Bun - hambuger
1.00
each
Crackers, whole-wheat, low salt
10.00
1 cracker
Pita - wheat
1.00
each
CereaIs
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
2.00
1 cup (1 NLEA serving)
Cereals, oats, instant, fortified, plain, prepared with water
1.00
1 cup, cooked
Oatmeal - instant pkt.,plain Quaker Extra
1.00
pack
Shredded Wheat, Nabisco
1.50
biscuit
Dairy
NU TOFU Cheddar Flavor Cheese Alternative
3.00
ounce(s)
Dressings
Ìtalian - fat free, KRAFT Free
7.00
table spoon
Fats & OiIs
Olive Oil (sesame,soy bean, sunflower)
1.25
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
1.00
2 tablespoon
Salad dressing, mayonnaise, imitation, soybean
2.00
1 tablespoon
Salad dressing, mayonnaise, imitation, soybean without cholesterol
1.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Salad - lrg. garden w/tomato & onion
1.00
large
Salad - sm. garden w/tomato, onion
3.00
small
Fruits & Fruit Juices
Apricots, dried, sulfured, stewed, with added sugar
0.75
1 cup, halves
Banana - med 8"
2.50
each
Blueberries, raw
0.75
1 cup
Grapefruit, raw, pink and red and white, all areas
2.00
1 cup sections, with juice
Grapes, american type (slip skin), raw
0.50
1 cup
Kiwi fruit, (chinese gooseberries), fresh, raw
2.00
1 fruit without skin, medium
Melons, cantaloupe, raw
0.50
1 cup, balls
Peach - medium, approx 4 oz.
1.00
medium
Strawberries, raw
2.50
1 cup, halves
Watermelon, raw
2.00
1 cup, balls
Jams/ Spreads/Sauces/ Syrups
BBQ - Healthy Choice
2.00
table spoon
Catsup - tomato
0.25
table spoon
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.00
table spoon
LA CHOY Light Soy Sauce
3.00
table spoon
Natural Touch Soy Butter
2.00
table spoon
Relish - pickle
1.00
table spoon
Salsa - Chunky medium, Pace
5.00
table spoon
311
Food Quantity Measure
Misc. Meats
GARDENBURGER Zesty Bean
2.50
ounce(s)
MORNÌNGSTAR FARMS Breakfast Links
10.00
each
MORNÌNGSTAR FARMS Chicken Nuggets
12.00
each
MORNÌNGSTAR FARMS Chicken Patties
1.00
each
MORNÌNGSTAR FARMS Deli Franks
2.00
each
Natural Touch Tuno (soy based)
1.00
cup
MisceIIaneous
EDEN FOOD Organic Garlic Sesame Shake
1.00
tea spoon
GARDENBURGER, Veggie Medley
2.50
ounce(s)
Tofutti Better Than Cream Cheese
1.00
table spoon
NoodIes & Pastas
Spaghetti - whole wheat, cooked, Health Valley
1.50
cup
Nuts & Seeds
Seeds, sunflower seed kernels, dried
0.25
1 cup
Proteins (HeaIthy)
Egg Beaters - Fleischmann's
1.00
cup
Rice, grains, fIour
Rice, brown, long-grain, cooked
0.50
1 cup
Seasonings
Mustard, prepared, yellow
1.00
1 teaspoon or 1 packet
Spices, garlic powder
0.50
1 teaspoon
Snacks & Treats
Snacks, granola bars, hard, plain
1.00
1 bar
Soups and Gravies
Tomato Soup / Campbell's low sod.
8.50
ounce(s)
Starchy Carbohydrates (HeaIthy)
Bagel/Lenders
3.00
each
Tortilla - corn, soft, 7" diam.
1.00
each
VegetabIes
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.50
1 cup
Carrots - baby, raw
28.00
medium
Cauliflower, cooked, boiled, drained, without salt
1.00
0.5 cup (1" pieces)
Celery, raw
2.00
1 stalk, medium (7-1/2" - 8"
Green beans - string, boiled & drained
4.00
ounce(s)
LA CHOY Snow Pea Pods, Frozen
0.50
cup
Lettuce, cos or romaine, raw
0.50
0.5 cup, shredded
Mushrooms, cooked, boiled, drained, without salt
1.50
0.5 cup pieces
Onion - chopped
8.00
table spoon
Onions, raw
0.50
1 cup, chopped
Pepper - sweet bell, all colors, chopped,
0.50
cup
Portabella Mushrooms
4.00
ounce(s)
Spinach, raw
0.25
1 cup
Tomatoes, red, ripe, raw, year round average
0.25
1 cup, chopped or sliced
Tomatoes, red, ripe, raw, year round average
1.00
1 medium whole (2-3/5" dia)
Tomatoes, red, ripe, raw, year round average
2.00
1 slice, medium (1/4" thick)
Tomatoes, sun-dried
0.25
1 cup
Vegetables - mixed, frozen, boiled
1.00
cup
Zucchini, Frozen, Boiled, Drained
1.00
cup
312
1500 Calories Vegan MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Oatmeal - instant pkt.,plain Quaker Extra
1.0
pack
17.60 4.40 2.00 95.00
Silk Plain Soy Milk
1.0
cup
8.00 7.00 4.00 100.00
38.95 12.00 6.30 247.50
Totals for Breakfast
Snack 1
Crackers, whole-wheat, low salt
5.0
1 cracker
13.72 1.76 3.44 88.60
Hummus, commercial
1.0
1 cup
35.73 19.75 24.00 415.00
49.45 21.51 27.44 503.60
Totals for Snack 1
Lunch
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Carrots - baby, raw
12.0
medium
9.60 1.20 1.20 48.00
Catsup - tomato
0.3
table spoon
1.03 0.05 0.03 4.00
GARDENBURGER, Veggie Medley
2.5
ounce(s)
42.50 15.00 1.75 100.00
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Spinach, raw
0.3
1 cup
0.27 0.21 0.03 1.73
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
76.95 20.71 5.44 287.23
Totals for Lunch
Snack 2
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
38.84 4.51 2.23 184.32
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
LA CHOY Light Soy Sauce
2.0
table spoon
8.56 5.88 0.08 29.20
LA CHOY Snow Pea Pods, Frozen
0.5
cup
4.66 1.22 0.01 20.70
MORÌ-NU, Tofu, silken, extra firm
3.0
1 slice
5.04 18.65 4.79 138.60
Mushrooms, cooked, boiled, drained, without salt
0.5
0.5 cup
pieces
2.06 0.85 0.18 10.92
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
51.67 32.32 6.08 350.21
Totals for Dinner
255.86 91.06 47.49 1,572.85
TotaIs for Day #1
313
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
1.0
1 cup (1
NLEA
serving)
46.54 5.19 1.53 194.59
Silk Plain Soy Milk
1.0
cup
8.00 7.00 4.00 100.00
54.54 12.19 5.53 294.59
Totals for Breakfast
Snack 1
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Kiwi fruit, (chinese gooseberries), fresh, raw
2.0
1 fruit
without
skin,
medium
22.28 1.73 0.79 92.72
Tofutti Better Than Cream Cheese
1.0
table spoon
0.50 0.50 4.00 40.00
Vegetable juice - V8, no salt
10.0
fluid
ounce(s)
13.33 1.67 0.00 60.00
76.12 13.90 6.29 402.72
Totals for Snack 1
Lunch
Lettuce, cos or romaine, raw
0.5
0.5 cup,
shredded
0.46 0.17 0.04 2.38
NU TOFU Cheddar Flavor Cheese Alternative
3.0
ounce(s)
3.38 20.25 13.50 236.25
OLD EL PASO Vegetarian Refried Beans
0.5
cup
17.00 1.25 1.00 100.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Tomatoes, red, ripe, raw, year round average
0.3
1 cup,
chopped or
sliced
1.76 0.40 0.09 8.10
Tortilla - corn, soft, 7" diam.
1.0
each
9.00 1.00 1.00 45.00
31.60 23.07 15.63 395.73
Totals for Lunch
Snack 2
MORNÌNGSTAR FARMS Chicken Nuggets
6.0
each
25.50 19.50 6.00 240.00
25.50 19.50 6.00 240.00
Totals for Snack 2
Dinner
BBQ - Healthy Choice
2.0
table spoon
11.40 0.06 0.04 50.00
MORÌ-NU, Tofu, silken, extra firm
2.0
1 slice
3.36 12.43 3.19 92.40
Olive Oil (sesame,soy bean, sunflower)
0.3
table spoon
0.00 0.00 3.50 30.00
Onions, raw
0.3
1 cup,
chopped
4.04 0.37 0.03 16.80
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Spaghetti - whole wheat, cooked, Health Valley
0.5
cup
20.00 4.50 0.50 85.00
Spices, garlic powder
0.5
1 teaspoon
1.09 0.25 0.01 4.98
44.49 18.21 7.38 298.18
Totals for Dinner
232.25 86.86 40.82 1,631.22
TotaIs for Day #2
314
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Grapefruit, raw, pink and red and white, all areas
1.0
1 cup
sections,
with juice
18.58 1.45 0.23 73.60
MORNÌNGSTAR FARMS Breakfast Links
6.0
each
5.70 25.14 10.98 189.00
Silk Plain Soy Milk
1.0
cup
8.00 7.00 4.00 100.00
32.28 33.59 15.21 362.60
Totals for Breakfast
Snack 1
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
Snacks, granola bars, hard, plain
1.0
1 bar
15.46 2.42 4.75 113.04
48.46 6.42 6.75 273.04
Totals for Snack 1
Lunch
EDEN FOOD Organic Garlic Sesame Shake
1.0
tea spoon
0.00 0.00 1.00 20.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Olive Oil (sesame,soy bean, sunflower)
0.5
table spoon
0.00 0.00 7.00 60.00
Portabella Mushrooms
4.0
ounce(s)
5.32 4.01 0.00 40.68
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Watermelon, raw
2.0
1 cup, balls
23.25 1.88 0.46 92.40
49.57 8.49 9.26 323.08
Totals for Lunch
Snack 2
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Natural Touch Soy Butter
1.0
table spoon
5.00 3.00 5.50 85.00
45.00 13.00 7.00 295.00
Totals for Snack 2
Dinner
MORNÌNGSTAR FARMS Chicken Patties
1.0
each
14.90 7.26 9.84 177.00
PROGRESSO Black Beans
4.0
table spoon
8.50 3.50 0.50 55.00
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Tomatoes, sun-dried
0.3
1 cup
7.53 1.90 0.40 34.83
Zucchini, Frozen, Boiled, Drained
1.0
cup
8.02 2.59 0.29 38.29
38.95 15.26 11.03 311.12
Totals for Dinner
214.26 76.76 49.26 1,564.84
TotaIs for Day #3
315
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Orange juice - 100% pure , Tropicana
4.0
ounce(s)
12.45 0.00 0.00 56.00
Shredded Wheat, Nabisco
1.5
biscuit
28.50 3.00 1.50 120.00
Silk Plain Soy Milk
1.5
cup
12.00 10.50 6.00 150.00
52.95 13.50 7.50 326.00
Totals for Breakfast
Snack 1
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Silk Vanilla Soy Milk
12.0
ounce(s)
15.00 9.00 5.28 150.00
Strawberries, raw
0.8
1 cup,
halves
8.76 0.76 0.34 36.48
50.46 10.96 6.22 291.48
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
Celery, raw
2.0
1 stalk,
medium
(7-1/2" - 8"
long)
2.38 0.55 0.14 11.20
HEALTH VALLEY Fat Free Honey Baked Beans
0.5
cup
12.50 3.50 0.00 110.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
MORNÌNGSTAR FARMS Deli Franks
2.0
each
5.92 19.26 13.08 218.00
29.20 24.11 14.02 383.20
Totals for Lunch
Snack 2
Grapes, american type (slip skin), raw
0.5
1 cup
7.89 0.29 0.16 30.82
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
40.89 4.29 2.16 190.82
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Cauliflower, cooked, boiled, drained, without salt
1.0
0.5 cup (1"
pieces)
2.55 1.14 0.28 14.26
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
LA CHOY Light Soy Sauce
1.0
table spoon
4.28 2.94 0.04 14.60
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Tempeh
0.5
1 cup
7.79 15.39 8.96 160.19
35.97 26.47 9.90 301.57
Totals for Dinner
209.46 79.34 39.80 1,493.07
TotaIs for Day #4
316
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Blueberries, raw
0.8
1 cup
15.76 0.80 0.36 61.99
Cereals, oats, instant, fortified, plain, prepared with water
1.0
1 cup,
cooked
22.44 5.43 2.13 128.70
Silk Plain Soy Milk
1.0
cup
8.00 7.00 4.00 100.00
46.20 13.23 6.49 290.69
Totals for Breakfast
Snack 1
Apricots, dried, sulfured, stewed, with added sugar
0.8
1 cup,
halves
59.25 2.37 0.30 228.83
Vegetable juice - V8, no salt
10.0
fluid
ounce(s)
13.33 1.67 0.00 60.00
72.58 4.04 0.30 288.83
Totals for Snack 1
Lunch
Ìtalian - fat free, KRAFT Free
1.0
table spoon
1.00 0.00 0.00 6.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Seeds, sunflower seed kernels, dried
0.3
1 cup
6.75 8.20 17.85 205.20
Silk Plain Soy Milk
0.8
cup
6.00 5.25 3.00 75.00
Tomato Soup / Campbell's low sod.
8.5
ounce(s)
20.24 0.81 2.43 102.00
43.49 15.56 23.67 437.20
Totals for Lunch
Snack 2
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Natural Touch Soy Butter
1.0
table spoon
5.00 3.00 5.50 85.00
45.00 13.00 7.00 295.00
Totals for Snack 2
Dinner
GARDENBURGER Zesty Bean
2.5
ounce(s)
47.50 17.50 6.25 120.00
Green beans - string, boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Olive Oil (sesame,soy bean, sunflower)
0.5
table spoon
0.00 0.00 7.00 60.00
Onion - chopped
8.0
table spoon
7.20 0.80 0.00 32.00
67.73 22.09 13.92 273.84
Totals for Dinner
275.00 67.92 51.38 1,585.55
TotaIs for Day #5
317
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAÌSÌN BRAN
1.0
1 cup (1
NLEA
serving)
46.54 5.19 1.53 194.59
Silk Plain Soy Milk
1.5
cup
12.00 10.50 6.00 150.00
58.54 15.69 7.53 344.59
Totals for Breakfast
Snack 1
Crackers, whole-wheat, low salt
5.0
1 cracker
13.72 1.76 3.44 88.60
Hummus, commercial
0.5
1 cup
17.86 9.88 12.00 207.50
31.58 11.64 15.44 296.10
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
Egg Beaters - Fleischmann's
1.0
cup
4.00 20.00 0.00 100.00
Peach - medium, approx 4 oz.
1.0
medium
9.70 0.60 0.10 37.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, mayonnaise, imitation, soybean
2.0
1
tablespoon
4.80 0.09 5.76 69.60
43.15 24.34 7.41 323.60
Totals for Lunch
Snack 2
Silk Cultured Soy Yogurt
1.0
each
33.00 4.00 2.00 160.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
38.84 4.51 2.23 184.32
Totals for Snack 2
Dinner
Melons, cantaloupe, raw
0.5
1 cup, balls
7.22 0.74 0.17 30.09
Natural Touch Vegetarian Chili
1.5
cup
31.50 27.00 1.50 255.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
1.0
2
tablespoon
2.48 0.34 4.46 52.70
50.70 29.38 6.53 386.79
Totals for Dinner
222.81 85.55 39.14 1,535.40
TotaIs for Day #6
318
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Grapefruit, raw, pink and red and white, all areas
1.0
1 cup
sections,
with juice
18.58 1.45 0.23 73.60
MORNÌNGSTAR FARMS Breakfast Links
4.0
each
3.80 16.76 7.32 126.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
47.28 18.21 7.55 311.60
Totals for Breakfast
Snack 1
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Silk Vanilla Soy Milk
12.0
ounce(s)
15.00 9.00 5.28 150.00
Strawberries, raw
0.8
1 cup,
halves
8.76 0.76 0.34 36.48
50.46 10.96 6.22 291.48
Totals for Snack 1
Lunch
Natural Touch Tuno (soy based)
1.0
cup
6.01 21.02 6.01 180.18
Relish - pickle
0.5
table spoon
2.65 0.05 0.05 10.00
Salad dressing, mayonnaise, imitation, soybean without cholesterol
1.0
1
tablespoon
2.21 0.01 6.68 67.48
Tomatoes, red, ripe, raw, year round average
1.0
1 medium
whole
(2-3/5" dia)
4.82 1.08 0.25 22.14
15.69 22.17 12.98 279.80
Totals for Lunch
Snack 2
MORNÌNGSTAR FARMS Chicken Nuggets
6.0
each
25.50 19.50 6.00 240.00
25.50 19.50 6.00 240.00
Totals for Snack 2
Dinner
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.0
table spoon
6.00 1.00 0.00 30.00
MORÌ-NU, Tofu, silken, extra firm
2.0
1 slice
3.36 12.43 3.19 92.40
Spaghetti - whole wheat, cooked, Health Valley
1.0
cup
40.00 9.00 1.00 170.00
Vegetables - mixed, frozen, boiled
1.0
cup
23.80 5.20 0.20 108.00
73.16 27.63 4.39 400.40
Totals for Dinner
212.09 98.47 37.14 1,523.28
TotaIs for Day #7
319
Grocery List: 1600 Calories Low Fat
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beverages
Coca Cola - diet w/caffeine
72.00
ounce(s)
Coffee - w/caffeine
84.00
ounce(s)
Tea - instant, lemon flavored,Lipton
36.00
fluid ounce(s)
Tea - prepared w/tap water
60.00
fluid ounce(s)
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
3.00
each
Bagel - plain Lenders brand
2.50
each
Banana - med 8"
2.00
each
Cracker/Nabisco - Low Saltines
29.00
each
Grapes - American
20.00
each
Potato - white medium
15.00
ounce(s)
Rice - white cook steamed
4.00
cup
CereaIs
Bran Flakes - cereal
1.00
cup
Cheerios Oat & Wheat, Gen. Mills
1.00
cup
Dairy
Cheese - KRAFT Free slice
2.00
each
Cheese, parmesan, grated
2.00
1 tablespoon
Cream Cheese, Free, Phili brand
2.00
ounce(s)
Cream, fluid, half and half
7.00
1 tablespoon
Milk - skim, no fat
1.00
cup
Sour cream, imitation, cultured
4.00
1 oz
Yogurt - Dannon, fat free, blended, all flavors
6.00
ounce(s)
Dressings
Ranch - no fat, KRAFT Free
2.00
table spoon
Thousand island - reduced cal. KRAFT
22.00
table spoon
Fibrous Carbohydrates (HeaIthy)
Broccoli
9.00
spear
Salad - lrg. garden w/tomato & onion
4.00
large
Salad - sm. garden w/tomato, onion
6.00
small
Fruits & Fruit Juices
Grapefruit - pink or red 4" diam.
1.50
each
Orange - medium
1.00
each
Jams/ Spreads/Sauces/ Syrups
BBQ - Healthy Choice
4.00
table spoon
Jelly - all flavors, Simply Fruit, Smuckers
4.00
tea spoon
Marinara sauce - Progresso 'Authentic'
0.25
cup
Mayonnaise - KRAFT Free, fat free
6.00
table spoon
Salsa - Chunky medium, Pace
4.00
table spoon
Misc. Meats
sausage - turkey, Jimmy Dean Light
3.00
ounce(s)
MisceIIaneous
Tortilla - flour, soft, 7" diam.
3.00
each
NoodIes & Pastas
Angel hair, corn, Westbrae, cooked
1.50
cup
Performance Carbohydrates
Bread whole wheat -slice
4.00
each
Brown rice - cooked
2.00
cup
Orange - medium
1.00
each
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.00
cup
Tuna Solid White -Water Sm. can
11.20
ounce(s)
320
Food Quantity Measure
Proteins (HeaIthy)
Chicken Breast / White Meat
37.00
ounce(s)
Egg Beaters - Fleischmann's
2.00
cup
Halibut - broiled
5.00
ounce(s)
Salmon - broiled
10.00
ounce(s)
Turkey Breast / White Meat
4.00
ounce(s)
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
1.00
cup
Soups and Gravies
Soup, vegetable beef, canned, condensed, commercial
0.33
1 can (10.75 oz)
Soup, vegetable with beef broth, canned, condensed, commercial
0.33
1 can (10.5 oz)
Starchy Carbohydrates (HeaIthy)
Hash browns - frozen, pan cooked
6.00
ounce(s)
Toppings
Croutons -plain
1.25
cup
Sugar - white
15.00
tea spoon
VegetabIes
Chives, raw
4.00
1 tablespoon chopped
Lettuce, iceberg (includes crisphead types), raw
1.00
1 leaf
321
1600 Calories Low Fat MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Bagel - plain Lenders brand
1.0
each
40.00 10.00 1.50 210.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream Cheese, Free, Phili brand
2.0
ounce(s)
2.00 8.00 0.00 50.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Egg Beaters - Fleischmann's
0.3
cup
1.00 5.00 0.00 25.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
60.95 24.44 3.33 377.50
Totals for Breakfast
Snack 1
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
26.70 1.20 0.60 105.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Croutons -plain
0.3
cup
5.50 0.90 0.50 30.50
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Thousand island - reduced cal. KRAFT
3.0
table spoon
9.00 0.00 3.00 60.00
33.90 29.50 5.90 312.50
Totals for Lunch
Snack 2
Cracker/Nabisco - Low Saltines
8.0
each
16.00 1.60 3.20 96.00
Mayonnaise - KRAFT Free, fat free
2.0
table spoon
6.00 0.00 0.00 16.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
23.40 22.60 4.60 210.00
Totals for Snack 2
Dinner
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Halibut - broiled
5.0
ounce(s)
0.00 37.50 5.00 200.00
Rice - white cook steamed
1.0
cup
40.50 4.50 0.00 180.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - prepared w/tap water
12.0
fluid
ounce(s)
1.00 0.00 0.00 0.00
Thousand island - reduced cal. KRAFT
2.0
table spoon
6.00 0.00 2.00 40.00
69.00 53.30 9.40 564.00
Totals for Dinner
213.95 131.04 23.83 1,569.00
TotaIs for Day #1
322
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Cheerios Oat & Wheat, Gen. Mills
1.0
cup
19.60 4.30 1.80 111.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
45.50 19.94 3.83 296.50
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Croutons -plain
0.3
cup
5.50 0.90 0.50 30.50
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Thousand island - reduced cal. KRAFT
3.0
table spoon
9.00 0.00 3.00 60.00
33.90 29.50 5.90 312.50
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
6.20 28.00 2.30 164.00
Totals for Snack 2
Dinner
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Rice - white cook steamed
1.5
cup
60.75 6.75 0.00 270.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Salmon - broiled
5.0
ounce(s)
0.00 31.35 17.50 290.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - instant, lemon flavored,Lipton
12.0
fluid
ounce(s)
1.20 0.20 0.00 0.00
Thousand island - reduced cal. KRAFT
3.0
table spoon
9.00 0.00 3.00 60.00
92.45 49.60 22.90 764.00
Totals for Dinner
199.05 127.34 35.43 1,618.00
TotaIs for Day #2
323
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Yogurt - Dannon, fat free, blended, all flavors
6.0
ounce(s)
33.00 7.00 0.00 162.00
65.75 9.04 2.33 313.50
Totals for Breakfast
Snack 1
Cracker/Nabisco - Low Saltines
5.0
each
10.00 1.00 2.00 60.00
Mayonnaise - KRAFT Free, fat free
1.0
table spoon
3.00 0.00 0.00 8.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
14.40 22.00 3.40 166.00
Totals for Snack 1
Lunch
BBQ - Healthy Choice
2.0
table spoon
11.40 0.06 0.04 50.00
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Chives, raw
2.0
1
tablespoon
chopped
0.26 0.20 0.04 1.80
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Sour cream, imitation, cultured
2.0
1 oz
3.71 1.34 10.93 116.48
43.17 23.90 12.34 381.28
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
3.10 14.00 1.15 82.00
Totals for Snack 2
Dinner
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Brown rice - cooked
1.0
cup
49.70 4.90 1.20 232.00
Cheese - KRAFT Free slice
1.0
each
3.00 5.00 0.00 30.00
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Croutons -plain
0.3
cup
5.50 0.90 0.50 30.50
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - prepared w/tap water
12.0
fluid
ounce(s)
1.00 0.00 0.00 0.00
Thousand island - reduced cal. KRAFT
1.0
table spoon
3.00 0.00 1.00 20.00
83.70 48.10 6.70 580.50
Totals for Dinner
210.12 117.04 25.91 1,523.28
TotaIs for Day #3
324
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Bran Flakes - cereal
1.0
cup
46.00 6.00 0.00 180.00
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Jelly - all flavors, Simply Fruit, Smuckers
2.0
tea spoon
8.00 0.00 0.00 32.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
92.20 16.64 4.33 441.50
Totals for Breakfast
Snack 1
Grapes - American
20.0
each
8.20 0.40 0.20 40.00
8.20 0.40 0.20 40.00
Totals for Snack 1
Lunch
Brown rice - cooked
1.0
cup
49.70 4.90 1.20 232.00
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - prepared w/tap water
12.0
fluid
ounce(s)
1.00 0.00 0.00 0.00
Tortilla - flour, soft, 7" diam.
3.0
each
42.00 6.00 6.00 240.00
96.70 30.40 8.40 584.00
Totals for Lunch
Snack 2
Cracker/Nabisco - Low Saltines
5.0
each
10.00 1.00 2.00 60.00
Mayonnaise - KRAFT Free, fat free
1.0
table spoon
3.00 0.00 0.00 8.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
14.40 22.00 3.40 166.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Croutons -plain
0.3
cup
5.50 0.90 0.50 30.50
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - prepared w/tap water
12.0
fluid
ounce(s)
1.00 0.00 0.00 0.00
Thousand island - reduced cal. KRAFT
2.0
table spoon
6.00 0.00 2.00 40.00
35.50 29.50 4.90 307.50
Totals for Dinner
247.00 98.94 21.23 1,539.00
TotaIs for Day #4
325
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bagel - plain Lenders brand
1.0
each
40.00 10.00 1.50 210.00
Cheese - KRAFT Free slice
1.0
each
3.00 5.00 0.00 30.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Egg Beaters - Fleischmann's
0.5
cup
2.00 10.00 0.00 50.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
51.05 25.84 3.23 336.50
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Cracker/Nabisco - Low Saltines
4.0
each
8.00 0.80 1.60 48.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
30.40 22.10 3.50 227.00
Totals for Snack 1
Lunch
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Lettuce, iceberg (includes crisphead types), raw
1.0
1 leaf
0.10 0.04 0.01 0.50
Mayonnaise - KRAFT Free, fat free
2.0
table spoon
6.00 0.00 0.00 16.00
Soup, vegetable beef, canned, condensed, commercial
0.3
1 can
(10.75 oz)
8.16 4.48 1.52 63.41
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - prepared w/tap water
12.0
fluid
ounce(s)
1.00 0.00 0.00 0.00
Turkey Breast / White Meat
4.0
ounce(s)
0.00 34.00 0.80 152.00
45.47 44.12 4.73 386.91
Totals for Lunch
Snack 2
Orange - medium
1.0
each
15.40 1.20 0.20 62.00
15.40 1.20 0.20 62.00
Totals for Snack 2
Dinner
BBQ - Healthy Choice
2.0
table spoon
11.40 0.06 0.04 50.00
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Chives, raw
2.0
1
tablespoon
chopped
0.26 0.20 0.04 1.80
Potato - white medium
6.0
ounce(s)
41.10 4.20 0.18 180.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sour cream, imitation, cultured
2.0
1 oz
3.71 1.34 10.93 116.48
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - instant, lemon flavored,Lipton
12.0
fluid
ounce(s)
1.20 0.20 0.00 0.00
Thousand island - reduced cal. KRAFT
2.0
table spoon
6.00 0.00 2.00 40.00
77.17 33.30 15.20 576.28
Totals for Dinner
219.49 126.56 26.85 1,588.69
TotaIs for Day #5
326
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Bagel - plain Lenders brand
0.5
each
20.00 5.00 0.75 105.00
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Grapefruit - pink or red 4" diam.
0.5
each
11.90 0.60 0.10 46.00
Jelly - all flavors, Simply Fruit, Smuckers
2.0
tea spoon
8.00 0.00 0.00 32.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
45.95 6.44 2.58 229.50
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Croutons -plain
0.3
cup
5.50 0.90 0.50 30.50
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Thousand island - reduced cal. KRAFT
3.0
table spoon
9.00 0.00 3.00 60.00
33.90 36.00 6.30 343.50
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Cracker/Nabisco - Low Saltines
7.0
each
14.00 1.40 2.80 84.00
17.10 15.40 3.95 166.00
Totals for Snack 2
Dinner
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Rice - white cook steamed
1.5
cup
60.75 6.75 0.00 270.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Salmon - broiled
5.0
ounce(s)
0.00 31.35 17.50 290.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea - instant, lemon flavored,Lipton
12.0
fluid
ounce(s)
1.20 0.20 0.00 0.00
Thousand island - reduced cal. KRAFT
3.0
table spoon
9.00 0.00 3.00 60.00
92.45 49.60 22.90 764.00
Totals for Dinner
210.40 107.74 36.23 1,584.00
TotaIs for Day #6
327
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Coffee - w/caffeine
12.0
ounce(s)
1.40 0.40 0.00 12.00
Cream, fluid, half and half
1.0
1
tablespoon
0.65 0.44 1.73 19.50
Egg Beaters - Fleischmann's
0.8
cup
3.00 15.00 0.00 75.00
Hash browns - frozen, pan cooked
6.0
ounce(s)
47.82 5.40 19.50 372.00
sausage - turkey, Jimmy Dean Light
3.0
ounce(s)
0.00 15.00 17.43 198.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
56.87 36.24 38.66 691.50
Totals for Breakfast
Snack 1
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
17.40 1.10 0.30 69.00
Totals for Snack 1
Lunch
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Potato - white medium
5.0
ounce(s)
34.25 3.50 0.15 150.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Soup, vegetable with beef broth, canned, condensed, commercial
0.3
1 can (10.5
oz)
10.52 2.38 1.53 64.90
45.17 5.88 1.68 218.90
Totals for Lunch
Snack 2
Popcorn - Lite, microwaved, Orvill Red. Gourmet
1.0
cup
2.67 0.67 1.00 23.00
2.67 0.67 1.00 23.00
Totals for Snack 2
Dinner
Angel hair, corn, Westbrae, cooked
1.5
cup
69.00 6.00 3.00 315.00
Broccoli
1.0
spear
4.00 5.00 1.00 40.00
Cheese, parmesan, grated
2.0
1
tablespoon
0.41 3.85 2.86 43.10
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Coca Cola - diet w/caffeine
12.0
ounce(s)
0.40 0.00 0.00 0.00
Marinara sauce - Progresso 'Authentic'
0.3
cup
5.00 2.00 3.00 55.00
Ranch - no fat, KRAFT Free
2.0
table spoon
6.00 0.00 0.00 32.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
94.31 57.15 12.66 720.10
Totals for Dinner
216.41 101.04 54.30 1,722.50
TotaIs for Day #7
328
Grocery List: 1600 Calories Wheat Free/Low Fat
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Pinto bean - boiled
1.00
cup
Beverages
Coffee - w/caffeine
42.00
ounce(s)
Tea, instant, unsweetened, lemon-flavored, powder, prepared
14.00
1 cup (8 fl oz)
Carb. Snack Foods (HeaIthy)
Rice cake - plain, Quaker
6.00
each
CereaIs
Oatmeal - instant pkt.,Plus Fiber, Quaker
2.00
pack
Oatmeal - instant pkt.,raisin/cin. Quaker
1.00
pack
Rice Chex
1.00
cup
Dairy
Cheese - Healthy Choice fat free shredded
1.00
cup
Milk - skim, no fat
4.00
cup
Yogurt - Dannon, Fruit on the Bottom, all flav.
8.00
ounce(s)
Desserts
Snacks, fruit leather, bars
2.00
1 bar
Dressings
French - no fat, KRAFT Free
0.50
table spoon
Ìtalian - fat free, KRAFT Free
2.00
table spoon
Oil & vinegar - Wish-Bone, Lite Classic
2.00
table spoon
Fibrous Carbohydrates (HeaIthy)
Broccoli
5.00
spear
Salad - lrg. garden w/tomato & onion
6.00
large
Salad - med. garden w/tomato, onion
1.00
medium
Salad - sm. garden w/tomato, onion
1.00
small
Fruits & Fruit Juices
Banana - med 8"
2.00
each
Blueberries, raw
2.00
1 cup, unthawed
Grapefruit - pink or red 4" diam.
1.00
each
Grapes, american type (slip skin), raw
1.00
1 cup
Melons, cantaloupe, raw
1.00
1 wedge, large (1/8 of large
Pears, asian, raw
1.00
1 fruit 2-1/4" high x 2-1/2"
Pears, raw
1.00
1 cup slices
Raisins, seedless
1.00
1 small box (1.5 oz)
Jams/ Spreads/Sauces/ Syrups
Mayonnaise - KRAFT Free, fat free
4.00
table spoon
Salsa - Chunky medium, Pace
7.00
table spoon
MisceIIaneous
100% spelt bread- french meadow
3.00
slice
buckwheat ramen
1.00
bag
cliff bar-choc-chip peanut
2.00
each
lifestrea wheat free waffles
1.00
each
luna bar
5.00
each
Natural Touch Vegan Burger
1.00
each
whole grain spelt pasta
2.00
ounce(s)
Performance Carbohydrates
Apple - medium with peel
3.00
each
Orange - medium
1.00
each
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.00
cup
Tuna Solid White -Water Sm. can
2.80
ounce(s)
329
Food Quantity Measure
Proteins (HeaIthy)
Chicken Breast / White Meat
17.00
ounce(s)
Egg Whites - scrambled/boiled
3.00
each
Flounder - broiled
12.00
ounce(s)
Shrimp - boiled or steamed
4.00
ounce(s)
Swordfish - cooked dry heat
5.00
ounce(s)
Tuna Solid White in water
0.50
cup
Rice, grains, fIour
Quinoa
1.33
1 cup
Sausages and Lunch Meats
Turkey breast meat
4.00
1 slice (3-1/2" square; 8 per
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
6.00
cup
Soups and Gravies
Soup, lentil with ham, canned, ready-to-serve
1.00
1 cup (8 fl oz)
Starchy Carbohydrates (HeaIthy)
Potato/White - Baked
22.00
ounce(s)
Tortilla - corn, soft, 7" diam.
2.00
each
SuppIements/Vitamins
Generic Multi Vitamin
7.00
tablet
Toppings
Sugar - white
21.00
tea spoon
VegetabIes
Artichoke heart - boiled, drained
6.00
ounce(s)
Beets, cooked, boiled, drained
2.00
0.5 cup slices
Cauliflower, cooked, boiled, drained, without salt
4.00
0.5 cup (1" pieces)
Endive, raw
1.50
1 head
Lettuce, butterhead (includes boston and bibb types), raw
2.00
1 cup, shredded or chopped
Mushrooms, raw
1.00
1 cup, pieces or slices
Mustard greens, raw
2.00
1 cup, chopped
Radishes, raw
0.50
1 cup slices
Squash, winter, acorn, raw
0.50
1 cup, cubes
330
1600 Calories Wheat Free/Low Fat MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Rice Chex
1.0
cup
27.00 2.00 0.00 120.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
70.30 11.80 1.00 332.00
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
cliff bar-choc-chip peanut
1.0
each
40.00 12.00 6.00 250.00
61.00 12.30 6.50 331.00
Totals for Snack 1
Lunch
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Turkey breast meat
4.0
1 slice
(3-1/2"
square; 8
per 6 oz
package)
11.47 6.13 1.13 80.64
39.42 8.73 5.93 238.40
Totals for Lunch
Snack 2
Snacks, fruit leather, bars
1.0
1 bar
18.06 0.41 1.22 80.73
18.06 0.41 1.22 80.73
Totals for Snack 2
Dinner
Broccoli
1.0
spear
4.00 5.00 1.00 40.00
Endive, raw
1.0
1 head
17.19 6.41 1.03 87.21
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Potato/White - Baked
8.0
ounce(s)
57.20 5.20 0.24 248.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Shrimp - boiled or steamed
4.0
ounce(s)
0.00 23.68 1.20 112.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
94.84 41.59 3.87 567.97
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
288.95 76.18 20.52 1,596.10
TotaIs for Day #1
331
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Quinoa
0.3
1 cup
38.65 7.35 3.25 209.81
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
55.25 15.95 3.65 316.81
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Potato/White - Baked
8.0
ounce(s)
57.20 5.20 0.24 248.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
81.15 46.80 3.44 555.76
Totals for Lunch
Snack 2
luna bar
1.0
each
26.00 10.00 4.50 180.00
26.00 10.00 4.50 180.00
Totals for Snack 2
Dinner
Artichoke heart - boiled, drained
1.0
ounce(s)
3.18 0.98 0.01 14.00
Beets, cooked, boiled, drained
1.0
0.5 cup
slices
8.47 1.43 0.15 37.40
Cauliflower, cooked, boiled, drained, without salt
2.0
0.5 cup (1"
pieces)
5.10 2.28 0.56 28.52
Flounder - broiled
6.0
ounce(s)
0.00 40.98 0.00 198.00
Lettuce, butterhead (includes boston and bibb types), raw
1.0
1 cup,
shredded
or chopped
1.23 0.74 0.12 7.15
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
22.92 46.41 0.84 304.83
Totals for Dinner
206.32 119.46 12.93 1,438.40
TotaIs for Day #2
332
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.0
pack
28.00 4.00 2.00 150.00
Oatmeal - instant pkt.,raisin/cin. Quaker
1.0
pack
26.60 4.10 1.90 129.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
95.00 17.90 4.50 478.00
Totals for Breakfast
Snack 1
luna bar
1.0
each
26.00 10.00 4.50 180.00
26.00 10.00 4.50 180.00
Totals for Snack 1
Lunch
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Soup, lentil with ham, canned, ready-to-serve
1.0
1 cup (8 fl
oz)
20.24 9.28 2.78 138.88
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
44.19 11.88 3.58 256.64
Totals for Lunch
Snack 2
Pears, asian, raw
1.0
1 fruit
2-1/4" high
x 2-1/2" dia
12.99 0.61 0.28 51.24
12.99 0.61 0.28 51.24
Totals for Snack 2
Dinner
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Quinoa
0.5
1 cup
58.57 11.14 4.93 317.90
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Swordfish - cooked dry heat
5.0
ounce(s)
0.00 36.00 7.30 220.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
71.52 57.14 14.23 637.66
Totals for Dinner
249.70 97.52 27.09 1,603.54
TotaIs for Day #3
333
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Egg Whites - scrambled/boiled
3.0
each
0.90 10.50 0.00 51.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
lifestrea wheat free waffles
1.0
each
43.00 1.00 5.00 230.00
Melons, cantaloupe, raw
1.0
1 wedge,
large (1/8
of large
melon)
8.32 0.86 0.19 34.68
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
56.92 12.56 5.19 336.68
Totals for Breakfast
Snack 1
luna bar
1.0
each
26.00 10.00 4.50 180.00
Orange - medium
1.0
each
15.40 1.20 0.20 62.00
41.40 11.20 4.70 242.00
Totals for Snack 1
Lunch
buckwheat ramen
1.0
bag
30.00 5.00 1.00 280.00
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
34.95 37.50 3.00 454.76
Totals for Lunch
Snack 2
Mayonnaise - KRAFT Free, fat free
2.0
table spoon
6.00 0.00 0.00 16.00
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
Rice cake - plain, Quaker
3.0
each
21.30 2.40 0.90 105.00
Tuna Solid White -Water Sm. can
2.8
ounce(s)
1.40 21.00 1.40 98.00
62.75 24.72 2.50 347.57
Totals for Snack 2
Dinner
French - no fat, KRAFT Free
0.5
table spoon
2.00 0.00 0.00 10.00
Natural Touch Vegan Burger
1.0
each
6.00 11.00 0.00 70.00
Radishes, raw
0.5
1 cup
slices
1.97 0.39 0.06 9.28
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Squash, winter, acorn, raw
0.5
1 cup,
cubes
7.29 0.56 0.07 28.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
36.47 13.90 0.73 211.04
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
237.83 101.22 18.12 1,638.05
TotaIs for Day #4
334
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Quinoa
0.5
1 cup
58.57 11.14 4.93 317.90
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
75.17 19.73 5.33 424.90
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
21.00 0.30 0.50 81.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Potato/White - Baked
6.0
ounce(s)
42.90 3.90 0.18 186.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
66.85 45.50 3.38 493.76
Totals for Lunch
Snack 2
luna bar
1.0
each
26.00 10.00 4.50 180.00
26.00 10.00 4.50 180.00
Totals for Snack 2
Dinner
Artichoke heart - boiled, drained
1.0
ounce(s)
3.18 0.98 0.01 14.00
Beets, cooked, boiled, drained
1.0
0.5 cup
slices
8.47 1.43 0.15 37.40
Cauliflower, cooked, boiled, drained, without salt
2.0
0.5 cup (1"
pieces)
5.10 2.28 0.56 28.52
Flounder - broiled
6.0
ounce(s)
0.00 40.98 0.00 198.00
Lettuce, butterhead (includes boston and bibb types), raw
1.0
1 cup,
shredded
or chopped
1.23 0.74 0.12 7.15
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
22.92 46.41 0.84 304.83
Totals for Dinner
211.93 121.94 14.55 1,484.49
TotaIs for Day #5
335
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Oatmeal - instant pkt.,Plus Fiber, Quaker
1.0
pack
28.00 4.00 2.00 150.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
59.40 5.40 2.60 276.00
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
Rice cake - plain, Quaker
3.0
each
21.30 2.40 0.90 105.00
37.08 2.98 1.22 166.64
Totals for Snack 1
Lunch
100% spelt bread- french meadow
2.0
slice
20.00 4.00 0.00 104.00
Mayonnaise - KRAFT Free, fat free
2.0
table spoon
6.00 0.00 0.00 16.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Tuna Solid White in water
0.5
cup
0.00 30.00 2.00 140.00
49.95 36.60 2.80 377.76
Totals for Lunch
Snack 2
luna bar
1.0
each
26.00 10.00 4.50 180.00
26.00 10.00 4.50 180.00
Totals for Snack 2
Dinner
Cheese - Healthy Choice fat free shredded
1.0
cup
8.00 36.00 0.00 180.00
Pinto bean - boiled
1.0
cup
43.60 14.00 0.80 232.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Tortilla - corn, soft, 7" diam.
2.0
each
18.00 2.00 2.00 90.00
93.55 54.60 3.60 625.76
Totals for Dinner
265.98 109.58 14.72 1,626.16
TotaIs for Day #6
336
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
100% spelt bread- french meadow
1.0
slice
10.00 2.00 0.00 52.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
20.90 30.20 2.30 237.00
Totals for Breakfast
Snack 1
cliff bar-choc-chip peanut
1.0
each
40.00 12.00 6.00 250.00
40.00 12.00 6.00 250.00
Totals for Snack 1
Lunch
Pears, raw
1.0
1 cup
slices
25.51 0.63 0.20 95.70
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Yogurt - Dannon, Fruit on the Bottom, all flav.
8.0
ounce(s)
44.00 9.00 3.00 232.00
74.46 9.63 3.20 347.46
Totals for Lunch
Snack 2
Snacks, fruit leather, bars
1.0
1 bar
18.06 0.41 1.22 80.73
18.06 0.41 1.22 80.73
Totals for Snack 2
Dinner
Artichoke heart - boiled, drained
4.0
ounce(s)
12.70 3.90 0.02 56.00
Broccoli
2.0
spear
8.00 10.00 2.00 80.00
Endive, raw
0.5
1 head
8.59 3.21 0.51 43.61
Mushrooms, raw
1.0
1 cup,
pieces or
slices
2.27 2.18 0.24 15.40
Mustard greens, raw
2.0
1 cup,
chopped
5.49 3.02 0.22 29.12
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
whole grain spelt pasta
2.0
ounce(s)
80.00 16.00 3.00 190.00
122.00 38.31 6.00 433.89
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
2.0
cup
5.34 1.34 2.00 46.00
5.34 1.34 2.00 46.00
Totals for Snack 3
280.76 91.89 20.71 1,395.08
TotaIs for Day #7
337
Grocery List: 1700 Calories Vegetarian/Low Fat
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Black beans - boiled
7.00
ounce(s)
Chili with beans, canned
0.50
1 cup
Soy milk, fluid
2.00
1 cup
Beverages
Coffee - w/caffeine
19.00
ounce(s)
Grapefruit juice - Minute Maid
8.00
ounce(s)
Lemonade, powder, prepared with water
6.00
1 cup (8 fl oz)
Tea, herb, other than chamomile, brewed
2.00
6 fl oz
Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder,
8.00
1 cup (8 fl oz)
Breads and baked goods
Bagel - Honey Wheat, Earth Grains
3.00
each
Bread /Rye 7 grain
2.00
each
Bun - hambuger
3.00
each
Cornbread - Easy, Aunt Jemima
1.00
slice
Crackers, whole-wheat
10.00
1 cracker
Croutons, plain
1.00
1 cup
Pancakes, buckwheat, dry mix, incomplete
2.00
1 cup, poured from box
Pita - wheat
2.00
each
Carb. Snack Foods (HeaIthy)
Bread - slice rye 7 grain
2.00
each
Rice cake - plain, Quaker
5.00
each
CereaIs
Common Sence Oat Bran, Kelloggs
2.00
cup
Shredded Wheat n' Bran Nabisco
1.00
cup
Dairy
Cheese, low fat, cheddar or colby
1.00
1 cup, diced
Cheese, low fat, cheddar or colby
1.00
1 cup, shredded
Milk - 1%
5.50
cup
Yogurt - Dannon, Fruit on the Bottom, all flav.
6.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
10.00
table spoon
Fast Food
Pizza, cheese and veggies
2.00
slice
Fibrous Carbohydrates (HeaIthy)
Salad - med. garden w/tomato, onion
5.00
medium
Fruits & Fruit Juices
Banana - med 8"
1.00
each
Grapefruit - pink or red 4" diam.
2.00
each
Grapes, american type (slip skin), raw
2.00
1 cup
Melons, cantaloupe, raw
1.00
1 cup, balls
Melons, honeydew, raw
2.00
1 wedge (1/8 of 5-1/4" dia
Orange - medium
2.50
each
Peaches, raw
1.00
1 cup slices
Pear - medium, Dole
1.00
medium
Raisins, seedless
2.00
1 small box (1.5 oz)
Raspberries, raw
2.00
1 cup
Strawberries, raw
1.00
1 cup, halves
Jams/ Spreads/Sauces/ Syrups
Jelly - any flavor, All Fruit, Polaner
7.00
tea spoon
Peanut Butter
11.00
table spoon
338
Food Quantity Measure
MisceIIaneous
black bean and veg soup-health valley
1.00
cup
soy nuts- genisoy
2.00
1/2 cup
Tofu - soybean curd cake
8.00
ounce(s)
Tofu burger - frozen. 2.5 oz, Natural Touch
3.00
each
Tortilla - flour, soft, 7" diam.
2.00
each
Nuts & Seeds
Seeds, sesame seeds, whole, dried
2.00
1 tablespoon
Proteins (HeaIthy)
Tofu, soybean curd cake, scrambled
3.00
ounce(s)
Rice, grains, fIour
Macaroni, whole-wheat, cooked
1.00
1 cup elbow shaped
Rice, brown, long-grain, cooked
3.00
1 cup
Starchy Carbohydrates (HeaIthy)
Pierogies, Mrs. T's Frozen Foods, potato & chedder
3.00
each
SuppIements/Vitamins
Generic Multi Vitamin
7.00
tablet
Toppings
Sugar - white
4.00
tea spoon
VegetabIes
Cabbage, chinese (pak-choi), raw
0.50
1 cup, shredded
Carrot - raw, medium
2.00
each
Coleslaw, home-prepared
2.00
1/2 cup
Kale, chopped, sauteed
2.00
1/2 cup
Mushrooms, raw
0.50
1 cup, pieces or slices
Onions, raw
2.00
1 tablespoon chopped
Peas, edible-podded, raw
0.50
1 cup, chopped
Peppers, sweet, green, raw
1.00
1 cup, chopped
Spinach, raw
2.00
1 bunch
339
1700 Calories Vegetarian/Low Fat MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Bread - slice rye 7 grain
1.0
each
18.00 2.50 1.00 90.00
Common Sence Oat Bran, Kelloggs
0.5
cup
11.00 2.00 0.50 50.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Grapefruit juice - Minute Maid
8.0
ounce(s)
22.67 1.33 0.00 96.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
66.87 17.83 12.25 433.00
Totals for Breakfast
Snack 1
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
26.70 1.20 0.60 105.00
Totals for Snack 1
Lunch
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Crackers, whole-wheat
5.0
1 cracker
13.72 1.76 3.44 88.60
Orange - medium
0.5
each
8.70 0.55 0.15 34.50
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
Tofu burger - frozen. 2.5 oz, Natural Touch
1.0
each
3.00 10.00 4.00 90.00
69.11 16.14 9.87 424.16
Totals for Lunch
Snack 2
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Rice cake - plain, Quaker
1.0
each
7.10 0.80 0.30 35.00
10.60 4.80 8.45 130.00
Totals for Snack 2
Dinner
Chili with beans, canned
0.5
1 cup
15.24 7.31 7.03 143.36
Cornbread - Easy, Aunt Jemima
1.0
slice
32.70 3.50 6.30 196.00
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Macaroni, whole-wheat, cooked
1.0
1 cup
elbow
shaped
37.16 7.46 0.76 173.60
111.95 18.27 14.08 615.92
Totals for Dinner
285.23 58.24 45.25 1,708.08
TotaIs for Day #1
340
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Bread /Rye 7 grain
1.0
each
36.00 5.00 2.00 90.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Melons, honeydew, raw
1.0
1 wedge
(1/8 of
5-1/4" dia
melon)
11.36 0.68 0.18 45.00
Onions, raw
1.0
1
tablespoon
chopped
1.01 0.09 0.01 4.20
Peppers, sweet, green, raw
0.5
1 cup,
chopped
3.46 0.64 0.13 14.90
Seeds, sesame seeds, whole, dried
1.0
1
tablespoon
2.11 1.60 4.47 51.57
Tea, herb, other than chamomile, brewed
1.0
6 fl oz
0.36 0.00 0.00 1.78
Tofu - soybean curd cake
3.0
ounce(s)
1.50 6.90 4.20 66.00
55.80 14.90 10.98 273.45
Totals for Breakfast
Snack 1
Pear - medium, Dole
1.0
medium
25.00 1.00 1.00 100.00
25.00 1.00 1.00 100.00
Totals for Snack 1
Lunch
Carrot - raw, medium
1.0
each
1.20 0.01 0.10 6.00
Kale, chopped, sauteed
1.0
1/2 cup
3.00 1.00 0.50 17.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Raspberries, raw
1.0
1 cup
14.69 1.48 0.80 63.96
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
67.95 14.60 7.27 370.07
Totals for Lunch
Snack 2
Bagel - Honey Wheat, Earth Grains
1.0
each
45.00 9.00 0.00 240.00
Jelly - any flavor, All Fruit, Polaner
3.0
tea spoon
12.00 0.00 0.00 42.00
57.00 9.00 0.00 282.00
Totals for Snack 2
Dinner
Black beans - boiled
4.0
ounce(s)
26.88 9.00 0.60 152.00
Cheese, low fat, cheddar or colby
0.5
1 cup,
shredded
1.08 13.76 3.96 97.75
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
99.30 28.05 7.65 574.08
Totals for Dinner
Snack 3
Common Sence Oat Bran, Kelloggs
1.0
cup
22.00 4.00 1.00 100.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
33.70 12.00 3.60 202.00
Totals for Snack 3
338.75 79.55 30.50 1,801.60
TotaIs for Day #2
341
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Melons, cantaloupe, raw
0.5
1 cup, balls
7.22 0.74 0.17 30.09
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Pancakes, buckwheat, dry mix, incomplete
1.0
1 cup,
poured
from box
86.99 13.30 3.29 414.80
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
116.44 22.75 6.29 592.21
Totals for Breakfast
Snack 1
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Rice cake - plain, Quaker
1.0
each
7.10 0.80 0.30 35.00
31.50 9.90 16.90 294.00
Totals for Snack 1
Lunch
Cheese, low fat, cheddar or colby
0.5
1 cup,
diced
1.26 16.07 4.62 114.18
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Spinach, raw
1.0
1 bunch
12.34 9.72 1.33 78.20
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
53.95 27.87 10.62 394.44
Totals for Lunch
Snack 2
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
34.05 1.32 0.20 128.57
Totals for Snack 2
Dinner
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Tofu burger - frozen. 2.5 oz, Natural Touch
1.0
each
3.00 10.00 4.00 90.00
73.83 16.22 7.08 424.19
Totals for Dinner
309.77 78.06 41.09 1,833.41
TotaIs for Day #3
342
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Bagel - Honey Wheat, Earth Grains
1.0
each
45.00 9.00 0.00 240.00
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Shredded Wheat n' Bran Nabisco
1.0
cup
23.00 3.00 0.00 90.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
108.20 21.40 2.80 545.00
Totals for Breakfast
Snack 1
soy nuts- genisoy
1.0
1/2 cup
10.00 11.00 5.00 130.00
10.00 11.00 5.00 130.00
Totals for Snack 1
Lunch
Cabbage, chinese (pak-choi), raw
0.5
1 cup,
shredded
0.76 0.53 0.07 4.55
Mushrooms, raw
0.5
1 cup,
pieces or
slices
1.13 1.09 0.12 7.70
Peas, edible-podded, raw
0.5
1 cup,
chopped
3.70 1.37 0.10 20.58
Rice, brown, long-grain, cooked
1.0
1 cup
44.77 5.03 1.76 216.45
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
Tofu - soybean curd cake
5.0
ounce(s)
2.50 11.50 7.00 110.00
74.96 19.65 9.12 447.34
Totals for Lunch
Snack 2
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Rice cake - plain, Quaker
1.0
each
7.10 0.80 0.30 35.00
14.10 8.80 16.60 225.00
Totals for Snack 2
Dinner
black bean and veg soup-health valley
1.0
cup
24.00 11.00 0.00 110.00
Croutons, plain
0.3
1 cup
5.51 0.89 0.50 30.53
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
92.24 16.49 6.05 450.81
Totals for Dinner
299.50 77.33 39.57 1,798.15
TotaIs for Day #4
343
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bread - slice rye 7 grain
1.0
each
18.00 2.50 1.00 90.00
Coffee - w/caffeine
1.0
ounce(s)
0.12 0.03 0.00 1.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Grapefruit - pink or red 4" diam.
1.0
each
23.80 1.20 0.20 92.00
Jelly - any flavor, All Fruit, Polaner
1.0
tea spoon
4.00 0.00 0.00 14.00
Pierogies, Mrs. T's Frozen Foods, potato & chedder
3.0
each
33.00 6.00 2.40 180.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
82.92 9.73 3.60 392.00
Totals for Breakfast
Snack 1
soy nuts- genisoy
1.0
1/2 cup
10.00 11.00 5.00 130.00
10.00 11.00 5.00 130.00
Totals for Snack 1
Lunch
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
Tofu burger - frozen. 2.5 oz, Natural Touch
1.0
each
3.00 10.00 4.00 90.00
64.09 14.93 6.58 370.06
Totals for Lunch
Snack 2
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Rice cake - plain, Quaker
1.0
each
7.10 0.80 0.30 35.00
14.10 8.80 16.60 225.00
Totals for Snack 2
Dinner
Croutons, plain
0.5
1 cup
11.03 1.79 0.99 61.05
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Pizza, cheese and veggies
1.0
slice
23.00 8.00 3.21 153.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
79.12 11.74 8.80 431.01
Totals for Dinner
Snack 3
Yogurt - Dannon, Fruit on the Bottom, all flav.
6.0
ounce(s)
33.00 6.75 2.25 174.00
33.00 6.75 2.25 174.00
Totals for Snack 3
283.23 62.95 42.83 1,722.07
TotaIs for Day #5
344
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Bread /Rye 7 grain
1.0
each
36.00 5.00 2.00 90.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Melons, honeydew, raw
1.0
1 wedge
(1/8 of
5-1/4" dia
melon)
11.36 0.68 0.18 45.00
Onions, raw
1.0
1
tablespoon
chopped
1.01 0.09 0.01 4.20
Peppers, sweet, green, raw
0.5
1 cup,
chopped
3.46 0.64 0.13 14.90
Seeds, sesame seeds, whole, dried
1.0
1
tablespoon
2.11 1.60 4.47 51.57
Tea, herb, other than chamomile, brewed
1.0
6 fl oz
0.36 0.00 0.00 1.78
Tofu, soybean curd cake, scrambled
3.0
ounce(s)
1.71 7.50 4.41 70.50
56.01 15.50 11.19 277.95
Totals for Breakfast
Snack 1
Crackers, whole-wheat
5.0
1 cracker
13.72 1.76 3.44 88.60
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
33.00 6.34 11.91 245.24
Totals for Snack 1
Lunch
Carrot - raw, medium
1.0
each
1.20 0.01 0.10 6.00
Kale, chopped, sauteed
1.0
1/2 cup
3.00 1.00 0.50 17.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Raspberries, raw
1.0
1 cup
14.69 1.48 0.80 63.96
Soy milk, fluid
1.0
1 cup
11.37 9.19 5.10 120.05
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
67.95 14.60 7.27 370.07
Totals for Lunch
Snack 2
Bagel - Honey Wheat, Earth Grains
1.0
each
45.00 9.00 0.00 240.00
Jelly - any flavor, All Fruit, Polaner
3.0
tea spoon
12.00 0.00 0.00 42.00
57.00 9.00 0.00 282.00
Totals for Snack 2
Dinner
Black beans - boiled
3.0
ounce(s)
20.16 6.75 0.45 114.00
Cheese, low fat, cheddar or colby
0.5
1 cup,
shredded
1.08 13.76 3.96 97.75
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Peaches, raw
0.5
1 cup
slices
8.11 0.77 0.21 33.15
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
92.58 25.80 7.50 536.08
Totals for Dinner
Snack 3
Common Sence Oat Bran, Kelloggs
0.5
cup
11.00 2.00 0.50 50.00
Milk - 1%
0.5
cup
5.85 4.00 1.30 51.00
16.85 6.00 1.80 101.00
Totals for Snack 3
323.38 77.24 39.67 1,812.34
TotaIs for Day #6
345
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Generic Multi Vitamin
1.0
tablet
0.00 0.00 0.00 0.00
Melons, cantaloupe, raw
0.5
1 cup, balls
7.22 0.74 0.17 30.09
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Pancakes, buckwheat, dry mix, incomplete
1.0
1 cup,
poured
from box
86.99 13.30 3.29 414.80
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
116.44 22.75 6.29 592.21
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Rice cake - plain, Quaker
1.0
each
7.10 0.80 0.30 35.00
29.88 9.38 16.92 286.64
Totals for Snack 1
Lunch
Cheese, low fat, cheddar or colby
0.5
1 cup,
diced
1.26 16.07 4.62 114.18
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Spinach, raw
1.0
1 bunch
12.34 9.72 1.33 78.20
Tea, instant, sweetened with sugar, lemon-flavored, without added
ascorbic acid, powder, prepared
1.0
1 cup (8 fl
oz)
22.09 0.13 0.08 88.06
53.95 27.87 10.62 394.44
Totals for Lunch
Snack 2
Raisins, seedless
1.0
1 small box
(1.5 oz)
34.05 1.32 0.20 128.57
34.05 1.32 0.20 128.57
Totals for Snack 2
Dinner
Croutons, plain
0.3
1 cup
5.51 0.89 0.50 30.53
Lemonade, powder, prepared with water
1.0
1 cup (8 fl
oz)
26.85 0.00 0.00 102.96
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Pizza, cheese and veggies
1.0
slice
23.00 8.00 3.21 153.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
73.61 10.84 8.31 400.49
Totals for Dinner
307.93 72.17 42.34 1,802.35
TotaIs for Day #7
346
Grocery List: 1800 Calories Teen Scene
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Beans, baked, canned, plain or vegetarian
0.50
1 cup
Peanuts, all types, dry-roasted, without salt
1.00
1 oz
Beverages
Apple juice - Mott's
4.00
ounce(s)
Ìce cubes
5.00
1/2 cup
Orange Juice, Tropicana- 100% pure, plus calcium
16.00
fluid ounce(s)
Vegetable juice - V8
12.00
fluid ounce(s)
Water, municipal
56.00
1 cup (8 fl oz)
Breads and baked goods
Bread, raisin, toasted, enriched
2.00
1 slice
Bread, wheat, toasted (includes wheat berry)
2.00
1 oz
Bun - hambuger
1.00
each
Cookies, vanilla wafers, lower fat
4.00
1 small
English muffins, mixed-grain (includes granola)
1.00
1 muffin
English muffins, mixed-grain, toasted (includes granola)
0.50
1 muffin
KELLOGG'S Eggo Lowfat Blueberry Nutri-Grain Waffles
3.00
1 waffle, round (4" dia)
Muffins, blueberry, commercially prepared
2.00
1 muffin (2-3/4" dia x 2")
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
1.50
1 serving
Pita - wheat
2.00
each
Rolls, dinner, whole-wheat
1.50
1 medium (2-1/2" dia)
Carb. Snack Foods (HeaIthy)
Apple - medium with peel
1.50
each
Graham Crackers
3.00
each
CereaIs
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
1.00
1 cup (1 NLEA serving)
Oatmeal - instant pkt.,apples/spice, Quaker
2.00
pack
Dairy
Cheese, low fat, cheddar or colby
2.00
1 cubic inch
Cheese, mozzarella, part skim milk, low moisture
0.25
1 cup, shredded
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg, whole, cooked, hard-boiled
0.50
1 cup, chopped
Egg, whole, cooked, hard-boiled
1.00
1 large
Egg, whole, cooked, omelet
1.00
1 large
Milk - 1%
2.50
cup
Milk - skim, no fat
12.50
cup
Milk, chocolate, fluid, commercial, lowfat
1.00
1 cup
Yogurt - Dannon, Extra Smooth, all flavors
12.00
ounce(s)
Desserts
Sherbet, orange
1.00
0.5 cup (4 fl oz)
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup
1.50
2 tablespoon
Dressings
Ìtalian - creamy, reduced cal., KRAFT
2.00
table spoon
Fats & OiIs
Margarine, soft, soybean (hydrogenate and regular), without salt
10.00
1 teaspoon
Olive oil - pure
0.50
table spoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
1.00
2 tablespoon
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
3.00
2 tablespoon
Salad dressing, KRAFT Mayo Light Mayonnaise
2.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Celery - raw stalk trimmed
3.00
each
Corn - sweet ear, boiled, drained
1.00
each
Finfish and SheIIfish
Fish, fish portions and sticks, frozen, preheated
4.00
1 stick (4" x 1" x 1/2")
Fish, tuna salad
0.50
1 cup
347
Food Quantity Measure
Fruits & Fruit Juices
Applesauce, canned, unsweetened, with added ascorbic acid
0.50
1 cup
Banana - med 8"
2.50
each
Blueberries, raw
1.00
1 cup
Cherries, sweet, medium
12.00
each
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack,
0.50
1 cup
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water
0.50
1 cup
Grapefruit, raw, pink and red, all areas
2.00
0.5 fruit (3-3/4" dia)
Grapes - American
15.00
each
Melons, cantaloupe, raw
0.50
1 cup, balls
Melons, honeydew, raw
0.50
1 cup, diced (approx 20
Orange - medium
1.00
each
Peaches, canned, juice pack, solids and liquids
0.50
1 cup
Pear -medium w/peel
1.00
each
Pineapple, canned, juice pack, solids and liquids
0.50
1 cup, crushed, sliced, or
Raisins, seedless
2.00
1 miniature box (.5 oz)
Strawberries, raw
0.50
1 cup, halves
Watermelon, raw
0.50
1 cup, balls
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
1.00
table spoon
Jelly - all flavors, Simply Fruit, Smuckers
3.00
tea spoon
Peanut Butter
1.00
table spoon
Peanut butter - creamy. Peter Pan
2.00
table spoon
Salsa - Chunky medium, Pace
3.00
table spoon
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.50
cup
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.50
cup
Syrup - Aunt Jemima, Lite
2.00
table spoon
MeaIs, Entrees and Sidedishes
Lean Turkey Meatballs- HoneySuckle White
4.00
each
MisceIIaneous
Tortilla - flour, soft, 7" diam.
1.00
each
NoodIes & Pastas
Spaghetti - wheat, cooked, DiGiorno
0.50
cup
Performance Carbohydrates
Bread whole wheat -slice
7.00
each
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.50
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
10.00
ounce(s)
Kraft American Cheese 2% Milk
4.00
slice
Turkey Breast / White Meat
9.00
ounce(s)
Red Meats - Standard
Beef, ground, extra lean, cooked, baked, medium
1.00
3 oz
Beef, ground, extra lean, cooked, broiled, medium
1.00
3 oz
Rice, grains, fIour
Rice, brown, long-grain, cooked
0.50
1 cup
Rice, brown, medium-grain, cooked
0.50
1 cup
Sausages and Lunch Meats
LOUÌS RÌCH, Turkey Breast (Smoked, Carving Board)
3.00
1 slice
Seasonings
Mustard, prepared, yellow
3.00
1 teaspoon or 1 packet
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
6.00
cup
Pretzels - Rold Gold, Tiny Tim
22.00
each
348
Food Quantity Measure
Soups and Gravies
Gravy, beef, canned
0.25
1 cup
Sauce, fish, ready-to-serve
1.00
1 tablespoon
Sauce, ready-to-serve, salsa
3.00
1 tablespoon
Soup, black bean, canned, prepared with equal volume water, commercial
0.25
1 cup
Tomato soup - prepared w/skim milk, Campbell's
0.75
cup
Starchy Carbohydrates (HeaIthy)
Tortilla - corn, soft, 7" diam.
2.00
each
VegetabIes
Beans, snap, yellow, canned, no salt added, drained solids
2.00
0.5 cup
Broccoli, flower clusters, raw
0.50
1 cup flowerets
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.50
1 cup
Carrots, baby, raw
15.00
1 large
Catsup
0.50
1 tablespoon
Cauliflower, frozen, cooked, boiled, drained, without salt
0.50
1 cup (1" pieces)
Cucumber - raw, slices
1.00
cup
Green salad w/ raw vegetables
3.00
cup
Lettuce, green leaf, raw
2.00
1 leaf
Mushrooms, cooked, boiled, drained, without salt
1.00
0.5 cup pieces
Peppers, sweet, yellow, raw
0.50
10 strips
Potato puffs, frozen, prepared
0.50
1 cup
Potatoes, mashed, home-prepared, whole milk added
1.00
1 cup
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1.00
0.5 cup
tomato, diced
1.00
1/2 cup
Tomatoes, red, ripe, raw, year round average
6.00
1 cherry
Tomatoes, red, ripe, raw, year round average
3.00
1 slice, medium (1/4" thick)
Vegetables, mixed, frozen, cooked, boiled, drained, without salt
1.00
0.5 cup
349
1800 Calories Teen Scene MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
KELLOGG'S Eggo Lowfat Blueberry Nutri-Grain Waffles
1.0
1 waffle,
round (4"
dia)
(include
frozen)
14.95 2.08 0.99 72.80
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Syrup - Aunt Jemima, Lite
1.0
table spoon
6.55 0.01 0.05 27.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
143.28 19.04 5.68 300.92
Totals for Breakfast
Snack 1
Grapes - American
15.0
each
6.15 0.30 0.00 30.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Dannon, Extra Smooth, all flavors
4.0
ounce(s)
21.82 4.55 1.82 120.00
27.97 4.85 1.82 150.00
Totals for Snack 1
Lunch
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Carrots, baby, raw
5.0
1 large
6.18 0.48 0.10 26.25
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Lettuce, green leaf, raw
1.0
1 leaf
0.28 0.14 0.02 1.50
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Pretzels - Rold Gold, Tiny Tim
10.0
each
11.50 1.00 0.50 60.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Turkey Breast / White Meat
3.0
ounce(s)
0.00 25.50 0.60 114.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
59.90 45.56 12.03 535.05
Totals for Lunch
Snack 2
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Ìce cubes
2.0
1/2 cup
0.00 0.00 0.00 0.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
31.00 8.72 2.99 179.70
Totals for Snack 2
Dinner
Beans, baked, canned, plain or vegetarian
0.5
1 cup
26.06 6.08 0.57 118.11
Beef, ground, extra lean, cooked, broiled, medium
1.0
3 oz
0.00 21.59 13.88 217.60
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Catsup
0.5
1
tablespoon
1.79 0.14 0.04 7.13
Corn - sweet ear, boiled, drained
1.0
each
19.30 2.60 1.00 83.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
350
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
75.09 38.51 18.05 595.14
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
8.01 2.01 3.00 69.00
Totals for Snack 3
345.25 118.68 43.57 1,829.81
TotaIs for Day #1
351
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Bread, wheat, toasted (includes wheat berry)
1.0
1 oz
14.36 2.77 1.23 78.96
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
0.5
1 cup (1
NLEA
serving)
11.10 1.65 0.90 55.35
Grapefruit, raw, pink and red, all areas
1.0
0.5 fruit
(3-3/4" dia)
13.11 0.95 0.17 51.66
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
57.92 10.21 6.82 317.27
Totals for Breakfast
Snack 1
Egg, whole, cooked, hard-boiled
0.5
1 cup,
chopped
0.76 8.55 7.21 105.40
Muffins, blueberry, commercially prepared
1.0
1 muffin
(2-3/4" dia
x 2")
27.36 3.14 3.71 157.89
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
28.12 11.69 10.92 263.29
Totals for Snack 1
Lunch
Apple - medium with peel
0.5
each
10.50 0.15 0.25 40.50
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Jelly - all flavors, Simply Fruit, Smuckers
2.0
tea spoon
8.00 0.00 0.00 32.00
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Peanut butter - creamy. Peter Pan
1.0
table spoon
2.85 4.30 8.20 95.00
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
64.59 14.68 11.11 392.36
Totals for Lunch
Snack 2
Celery - raw stalk trimmed
1.0
each
2.00 0.50 0.00 10.00
Cream Cheese, Light, Phili brand
1.0
ounce(s)
2.00 3.00 5.00 60.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
4.00 3.50 5.00 70.00
Totals for Snack 2
Dinner
Broccoli, flower clusters, raw
0.5
1 cup
flowerets
1.86 1.06 0.12 9.94
Cheese, mozzarella, part skim milk, low moisture
0.3
1 cup,
shredded
1.08 7.33 5.66 85.32
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
English muffins, mixed-grain (includes granola)
1.0
1 muffin
30.56 6.01 1.19 155.10
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Spaghetti sauce - mushroom, Ragu, 'Homestyle'
0.5
cup
15.00 2.00 2.00 110.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
56.03 40.28 13.79 534.76
Totals for Dinner
Snack 3
Graham Crackers
3.0
each
64.50 5.80 8.48 88.50
Milk, chocolate, fluid, commercial, lowfat
1.0
1 cup
26.10 8.10 2.50 157.50
90.60 13.90 10.98 246.00
Totals for Snack 3
352
301.25 94.25 58.63 1,823.68
TotaIs for Day #2
353
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Bread, raisin, toasted, enriched
2.0
1 slice
27.31 4.13 2.30 142.56
Margarine, soft, soybean (hydrogenate and regular), without salt
1.5
1 teaspoon
0.07 0.06 6.02 53.70
Melons, cantaloupe, raw
0.5
1 cup, balls
7.22 0.74 0.17 30.09
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
171.25 21.43 10.59 457.35
Totals for Breakfast
Snack 1
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Dannon, Extra Smooth, all flavors
4.0
ounce(s)
21.82 4.55 1.82 120.00
32.32 5.08 2.06 161.33
Totals for Snack 1
Lunch
Applesauce, canned, unsweetened, with added ascorbic acid
0.5
1 cup
13.77 0.21 0.06 52.46
Cucumber - raw, slices
0.5
cup
1.40 0.40 0.00 7.00
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
LOUÌS RÌCH, Turkey Breast (Smoked, Carving Board)
3.0
1 slice
1.06 13.00 0.66 62.04
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Vegetable juice - V8
4.0
fluid
ounce(s)
5.33 0.67 0.00 24.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
42.83 26.53 11.37 377.60
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, juice pack, solids and liquids
0.5
1 cup
14.05 0.55 0.01 54.51
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
17.15 14.55 1.16 136.51
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
1.0
table spoon
6.00 0.00 0.50 25.00
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Ìtalian - creamy, reduced cal., KRAFT
2.0
table spoon
2.00 0.00 4.00 50.00
Margarine, soft, soybean (hydrogenate and regular), without salt
2.0
1 teaspoon
0.09 0.08 8.03 71.60
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Rice, brown, long-grain, cooked
0.5
1 cup
22.39 2.52 0.88 108.23
Rolls, dinner, whole-wheat
0.5
1 medium
(2-1/2" dia)
9.20 1.57 0.85 47.88
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without
salt
1.0
0.5 cup
4.90 3.81 0.48 30.40
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
54.97 33.40 16.23 491.11
Totals for Dinner
Snack 3
Cookies, vanilla wafers, lower fat
4.0
1 small
8.83 0.60 1.82 52.92
Sherbet, orange
1.0
0.5 cup (4
fl oz)
22.50 0.81 1.48 106.56
354
31.33 1.41 3.30 159.48
Totals for Snack 3
349.85 102.40 44.71 1,783.37
TotaIs for Day #3
355
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Bread, wheat, toasted (includes wheat berry)
1.0
1 oz
14.36 2.77 1.23 78.96
Egg, whole, cooked, omelet
1.0
1 large
0.42 6.48 7.33 93.33
Grapefruit juice, white, frozen concentrate, unsweetened, diluted
with 3 volume water
0.5
1 cup
12.02 0.68 0.16 50.64
Jelly - all flavors, Simply Fruit, Smuckers
1.0
tea spoon
4.00 0.00 0.00 16.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Melons, honeydew, raw
0.5
1 cup,
diced
(approx 20
pieces per
cup)
7.73 0.46 0.12 30.60
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
44.52 14.63 13.06 348.33
Totals for Breakfast
Snack 1
Bread whole wheat -slice
2.0
each
26.20 5.60 2.40 140.00
Peanut Butter
1.0
table spoon
3.50 4.00 8.15 95.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
29.70 9.60 10.55 235.00
Totals for Snack 1
Lunch
Carrots, baby, raw
4.0
1 large
4.94 0.38 0.08 21.00
Celery - raw stalk trimmed
2.0
each
4.00 1.00 0.00 20.00
Cherries, sweet, medium
12.0
each
13.56 0.96 0.84 60.00
Fish, tuna salad
0.5
1 cup
9.65 16.44 9.49 191.68
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Pita - wheat
1.0
each
15.60 2.80 0.70 75.00
Pretzels - Rold Gold, Tiny Tim
12.0
each
13.80 1.20 0.60 72.00
tomato, diced
1.0
1/2 cup
4.18 0.77 0.30 19.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
71.68 27.75 12.21 501.68
Totals for Lunch
Snack 2
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Ìce cubes
1.0
1/2 cup
0.00 0.00 0.00 0.00
Milk - 1%
0.5
cup
5.85 4.00 1.30 51.00
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
25.15 4.72 1.69 128.70
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
0.5
1 cup
4.92 2.85 0.11 25.76
Cauliflower, frozen, cooked, boiled, drained, without salt
0.5
1 cup (1"
pieces)
3.38 1.45 0.20 17.10
Fish, fish portions and sticks, frozen, preheated
4.0
1 stick (4"
x 1" x 1/2")
26.60 17.53 13.70 304.64
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Potato puffs, frozen, prepared
0.5
1 cup
19.50 2.14 6.87 142.08
Sauce, fish, ready-to-serve
1.0
1
tablespoon
0.66 0.91 0.00 6.30
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
61.00 29.08 21.08 538.88
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00 356
8.01 2.01 3.00 69.00
Totals for Snack 3
240.06 87.80 61.58 1,821.58
TotaIs for Day #4
357
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cereals ready-to-eat, GENERAL MÌLLS, CHEERÌOS
0.5
1 cup (1
NLEA
serving)
11.10 1.65 0.90 55.35
English muffins, mixed-grain, toasted (includes granola)
0.5
1 muffin
15.34 3.02 0.58 77.78
Margarine, soft, soybean (hydrogenate and regular), without salt
0.5
1 teaspoon
0.02 0.02 2.01 17.90
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
149.76 17.49 3.99 301.53
Totals for Breakfast
Snack 1
Egg, whole, cooked, hard-boiled
1.0
1 large
0.56 6.29 5.31 77.50
Muffins, blueberry, commercially prepared
0.5
1 muffin
(2-3/4" dia
x 2")
13.68 1.57 1.85 78.95
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
14.24 7.86 7.16 156.45
Totals for Snack 1
Lunch
Bread whole wheat -slice
1.0
each
13.10 2.80 1.20 70.00
Carrots, baby, raw
6.0
1 large
7.42 0.58 0.12 31.50
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Tomato soup - prepared w/skim milk, Campbell's
0.8
cup
33.00 7.50 3.00 195.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
60.51 19.12 11.53 425.30
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Pineapple, canned, juice pack, solids and liquids
0.5
1 cup,
crushed,
sliced, or
chunks
19.55 0.52 0.10 74.70
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
22.65 14.52 1.25 156.70
Totals for Snack 2
Dinner
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Lean Turkey Meatballs- HoneySuckle White
4.0
each
24.00 68.00 28.00 200.00
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Rolls, dinner, whole-wheat
1.0
1 medium
(2-1/2" dia)
18.40 3.13 1.69 95.76
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ìtalian Dressing
1.0
2
tablespoon
2.48 0.34 4.46 52.70
Spaghetti - wheat, cooked, DiGiorno
0.5
cup
20.50 3.50 0.50 105.00
Spaghetti sauce - Ragu, 'Thick & Hearty'
0.5
cup
15.00 2.00 3.00 100.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
90.82 82.94 41.97 654.26
Totals for Dinner
Snack 3
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
1.0
1 serving
20.04 2.41 5.80 136.30
Watermelon, raw
0.5
1 cup, balls
5.81 0.47 0.12 23.10
25.85 2.88 5.92 159.40
Totals for Snack 3
358
363.83 144.80 71.81 1,853.63
TotaIs for Day #5
359
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Blueberries, raw
0.5
1 cup
10.51 0.54 0.24 41.33
KELLOGG'S Eggo Lowfat Blueberry Nutri-Grain Waffles
2.0
1 waffle,
round (4"
dia)
(include
frozen)
29.90 4.17 1.98 145.60
Margarine, soft, soybean (hydrogenate and regular), without salt
1.0
1 teaspoon
0.05 0.04 4.02 35.80
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange Juice, Tropicana- 100% pure, plus calcium
4.0
fluid
ounce(s)
104.00 8.00 0.00 55.00
Syrup - Aunt Jemima, Lite
1.0
table spoon
6.55 0.01 0.05 27.00
162.90 21.15 6.69 390.73
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.00 0.30 0.50 81.00
Peanut butter - creamy. Peter Pan
1.0
table spoon
2.85 4.30 8.20 95.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
23.85 4.60 8.70 176.00
Totals for Snack 1
Lunch
Kraft American Cheese 2% Milk
1.0
slice
1.00 4.00 3.00 50.00
Milk - skim, no fat
0.8
cup
8.93 6.30 0.30 64.50
Mustard, prepared, yellow
1.0
1 teaspoon
or 1 packet
0.39 0.20 0.16 3.30
Orange - medium
1.0
each
17.40 1.10 0.30 69.00
Peppers, sweet, yellow, raw
0.5
10 strips
1.64 0.26 0.05 7.02
Tomatoes, red, ripe, raw, year round average
6.0
1 cherry
4.00 0.90 0.20 18.36
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Turkey Breast / White Meat
3.0
ounce(s)
0.00 25.50 0.60 114.00
Vegetable juice - V8
4.0
fluid
ounce(s)
5.33 0.67 0.00 24.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
52.69 40.92 6.61 430.18
Totals for Lunch
Snack 2
Peanuts, all types, dry-roasted, without salt
1.0
1 oz
6.02 6.63 13.90 163.80
Raisins, seedless
1.0
1 miniature
box (.5 oz)
11.09 0.43 0.06 41.86
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
17.11 7.06 13.97 205.66
Totals for Snack 2
Dinner
Beans, snap, yellow, canned, no salt added, drained solids
2.0
0.5 cup
6.12 1.56 0.14 27.20
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Olive oil - pure
0.5
table spoon
0.00 0.00 7.00 65.00
Rice, brown, medium-grain, cooked
0.5
1 cup
22.92 2.26 0.81 109.20
Salsa - Chunky medium, Pace
3.0
table spoon
0.00 0.00 0.00 6.00
Sauce, ready-to-serve, salsa
3.0
1
tablespoon
3.00 0.61 0.12 13.44
Soup, black bean, canned, prepared with equal volume water,
commercial
0.3
1 cup
4.95 1.41 0.38 29.02
Tortilla - corn, soft, 7" diam.
2.0
each
18.00 2.00 2.00 90.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
54.99 33.84 12.04 463.86
Totals for Dinner
Snack 3
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
360
Ìce cubes
2.0
1/2 cup
0.00 0.00 0.00 0.00
Milk - 1%
1.0
cup
11.70 8.00 2.60 102.00
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite
Syrup
0.5
2
tablespoon
5.95 0.12 0.09 25.20
31.00 8.72 2.99 179.70
Totals for Snack 3
342.54 116.30 51.00 1,846.13
TotaIs for Day #6
361
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Apple juice - Mott's
4.0
ounce(s)
14.67 0.00 0.00 60.00
Grapefruit, raw, pink and red, all areas
1.0
0.5 fruit
(3-3/4" dia)
13.11 0.95 0.17 51.66
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Muffins, blueberry, commercially prepared
0.5
1 muffin
(2-3/4" dia
x 2")
13.68 1.57 1.85 78.95
Oatmeal - instant pkt.,apples/spice, Quaker
1.0
pack
26.70 4.30 1.90 133.00
74.11 11.01 4.12 366.61
Totals for Breakfast
Snack 1
Pear -medium w/peel
1.0
each
25.10 0.70 0.00 98.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Dannon, Extra Smooth, all flavors
4.0
ounce(s)
21.82 4.55 1.82 120.00
46.92 5.25 1.82 218.00
Totals for Snack 1
Lunch
Beef, ground, extra lean, cooked, baked, medium
1.0
3 oz
0.00 20.80 13.72 212.50
Cucumber - raw, slices
0.5
cup
1.40 0.40 0.00 7.00
Lettuce, green leaf, raw
1.0
1 leaf
0.28 0.14 0.02 1.50
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Pita - wheat
0.5
each
7.80 1.40 0.35 37.50
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
1.0
2
tablespoon
3.15 0.36 6.84 76.80
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tomatoes, red, ripe, raw, year round average
1.0
1 slice,
medium
(1/4" thick)
0.78 0.18 0.04 3.60
Vegetable juice - V8
4.0
fluid
ounce(s)
5.33 0.67 0.00 24.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
25.97 28.23 26.10 456.00
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, canned, juice pack, solids and liquids
0.5
1 cup
14.46 0.79 0.04 55.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
17.56 14.79 1.19 137.00
Totals for Snack 2
Dinner
Gravy, beef, canned
0.3
1 cup
2.80 2.18 1.37 30.87
Green salad w/ raw vegetables
1.0
cup
4.44 1.73 0.10 22.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Potatoes, mashed, home-prepared, whole milk added
1.0
1 cup
36.81 4.03 1.20 174.30
Salad dressing, KRAFT LÌGHT DONE RÌGHT! Ranch Dressing
0.5
2
tablespoon
1.58 0.18 3.42 38.40
Turkey Breast / White Meat
3.0
ounce(s)
0.00 25.50 0.60 114.00
Vegetables, mixed, frozen, cooked, boiled, drained, without salt
1.0
0.5 cup
11.91 2.60 0.14 59.15
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
73.57 46.32 7.59 546.56
Totals for Dinner
Snack 3
Cheese, low fat, cheddar or colby
2.0
1 cubic
inch
0.65 8.28 2.38 58.82 362
NABÌSCO, NABÌSCO WHEAT THÌNS Crackers, baked
0.5
1 serving
10.02 1.20 2.90 68.15
10.67 9.48 5.28 126.97
Totals for Snack 3
248.80 115.07 46.10 1,851.14
TotaIs for Day #7
363
Grocery List: 1900 Calories Performance Training
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Baby Foods
Babyfood, pretzels
2.00
1 oz
Beans, LentiIs
HEALTH VALLEY Fat Free Honey Baked Beans
1.00
cup
Beverages
Orange juice - 100% pure , Tropicana
32.00
ounce(s)
Water, municipal
56.00
1 cup (8 fl oz)
WESTSOY Lite Plain Soy Milk
24.00
ounce(s)
Breads and baked goods
Bread, Garlic, Toasted
1.00
slice
Bread, raisin, toasted, enriched
2.00
1 slice
Bread, rye
2.00
1 slice
Cookies, fig bars
8.00
1 cookie
English muffins, wheat
2.00
1 muffin
Muffins, oat bran
2.00
1 muffin (2-1/2" dia x 2-1/4")
Rolls, dinner, wheat
3.00
1 roll (1 oz)
Rolls, hamburger or hotdog, mixed-grain
2.00
1 roll
Whole Wheat Bread, Prepared, Toasted
2.00
slice
CereaIs
BRAN CHEX, (wheat bran, corn)
2.00
1 cup
Cheese, Swiss - Low Fat, Shredded
1.00
ounce(s)
Dairy
Cream Cheese, Light, Phili brand
1.00
ounce(s)
Egg substitute, liquid
0.50
1 cup
KRAFT American Singles - 2% Milk
1.00
slice
Milk - skim, no fat
2.50
cup
Sour Cream, Reduced Fat
2.00
table spoon
Yogurt - Yoplait, Light, all flavors
36.00
ounce(s)
Dressings
Ìtalian - fat free, KRAFT Free
14.00
table spoon
Thousand island - reduced cal. KRAFT
1.00
table spoon
Fats & OiIs
Olive oil - pure
0.25
table spoon
Salad dressing, KRAFT Mayo Light Mayonnaise
3.00
1 tablespoon
Fibrous Carbohydrates (HeaIthy)
Green beans - string boiled & drained
4.00
ounce(s)
Salad - sm. garden w/tomato, onion
7.00
small
Finfish and SheIIfish
Fish, salmon, Atlantic, wild, cooked, dry heat
1.00
3 oz
Fish, tuna, light, canned in water, drained solids
2.00
1 oz
Fish, tuna, light, canned in water, drained solids
1.00
3 oz
Fruits & Fruit Juices
Apple - medium with peel
2.00
each
Banana - med 8"
2.00
each
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack,
2.00
1 cup
Grapes, american type (slip skin), raw
1.50
1 cup
Melons, cantaloupe, raw
2.25
1 cup, balls
Peaches, canned, extra light syrup, solids and liquids
1.00
1 cup, halves or slices
Raisins, seedless
0.50
1 cup (not packed)
Strawberries, raw
3.00
1 cup, halves
364
Food Quantity Measure
Jams/ Spreads/Sauces/ Syrups
BBQ - Thick n' Spicy, KRAFT
2.00
table spoon
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.00
table spoon
Peanut butter - creamy. Peter Pan
5.00
table spoon
Relish - pickle
0.50
table spoon
SMART BALANCE Buttery Spread
8.00
tea spoon
MeaIs, Entrees and Sidedishes
Spaghetti and Meatballs
3.00
1/2 cup
STOUFFER'S LEAN CUÌSÌNE Hearty Portions - Roasted Chicken with Rice, Brocolli
1.00
each
STOUFFER'S LEAN CUÌSÌNE Hearty Portions Salisbury Steak with Potatoes, Carrots, Green
1.00
each
Misc. Meats
HEALTHY CHOÌCE Beef Franks, Low Fat
1.00
each
HEALTHY CHOÌCE Low Fat Polska Kielbasa
3.00
ounce(s)
MisceIIaneous
GARDENBURGER, Veggie Medley
2.50
ounce(s)
Tortilla - flour, soft, 7" diam.
2.00
each
NoodIes & Pastas
Spaghetti - thin, cooked, Ronzoni
1.00
cup
Nuts & Seeds
SOLNUTS Soybeans
2.00
ounce(s)
Performance Carbohydrates
Orange - medium
1.00
each
Pork Products
Pork, fresh, loin, country-style ribs, separable lean only, cooked, roasted
1.00
3 oz
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
2.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
6.00
ounce(s)
Egg whole w/ yolk
2.00
each
Rice, grains, fIour
Rice, brown, long-grain, cooked
2.00
1 cup
Sausages and Lunch Meats
HEALTHY CHOÌCE Bulk Deli Turkey Breast
5.00
ounce(s)
Seasonings
KEEBLER GRAHAM SELECTS Low Fat Cinnamon Crisps
16.00
each
Mustard, prepared, yellow
4.00
1 teaspoon or 1 packet
Snacks & Treats
Popcorn - Lite, microwaved, Orvill Red. Gourmet
10.00
cup
Soups and Gravies
Sauce, ready-to-serve, salsa
1.00
1 tablespoon
Starchy Carbohydrates (HeaIthy)
Bagel/Lenders
2.00
each
Oatmeal -Quick, measured uncooked
1.50
cup
VegetabIes
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
2.00
1 cup
Carrots - baby, raw
24.00
medium
Cauliflower, frozen, cooked, boiled, drained, with salt
1.00
1 cup (1" pieces)
Coleslaw, home-prepared
1.00
0.5 cup
Corn - sweet,ear, boiled & drained
2.00
each
Green beans - string, boiled & drained
4.00
ounce(s)
Lettuce, iceberg (includes crisphead types), raw
1.00
1 cup, shredded or chopped
Potato, baked, flesh and skin, without salt
1.00
1 medium (2-1/4" to 3-1/4"
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
0.75
1 cup
Squash, winter, butternut, frozen, cooked, boiled, with salt
1.00
1 cup, mashed
Tomatoes, red, ripe, raw, year round average
7.00
1 slice, medium (1/4" thick)
Tomatoes, sun-dried
0.25
1 cup
Zucchini, Frozen, Boiled, Drained
0.50
cup
365
1900 Calories Performance Training MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
BRAN CHEX, (wheat bran, corn)
1.0
1 cup
39.05 5.05 1.37 156.31
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
75.85 13.45 1.77 354.31
Totals for Breakfast
Snack 1
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Peanut butter - creamy. Peter Pan
2.0
table spoon
5.70 8.60 16.40 190.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
45.70 18.60 17.90 400.00
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
Fish, tuna, light, canned in water, drained solids
2.0
1 oz
0.00 14.29 0.46 64.96
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, water pack, solids and liquids
1.0
1 cup
20.17 1.00 0.12 75.84
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Whole Wheat Bread, Prepared, Toasted
2.0
slice
47.38 7.73 4.96 256.20
76.54 23.92 11.29 484.10
Totals for Lunch
Snack 2
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
34.60 7.80 0.00 171.00
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
KÌKKOMAN Lite Teriyaki Marinade & Sauce
2.0
table spoon
6.00 1.00 0.00 30.00
Rice, brown, long-grain, cooked
1.0
1 cup
44.77 5.03 1.76 216.45
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
72.12 32.54 3.58 451.97
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
8.01 2.01 3.00 69.00
Totals for Snack 3
312.82 98.32 37.54 1,930.38
TotaIs for Day #1
366
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Bread, raisin, toasted, enriched
1.0
1 slice
13.66 2.06 1.15 71.28
Milk - skim, no fat
0.3
cup
2.98 2.10 0.10 21.50
Oatmeal -Quick, measured uncooked
0.8
cup
41.85 9.90 4.50 222.75
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
WESTSOY Lite Plain Soy Milk
8.0
ounce(s)
16.00 4.00 2.00 100.00
87.83 18.66 11.05 494.70
Totals for Breakfast
Snack 1
Grapes, american type (slip skin), raw
0.5
1 cup
7.89 0.29 0.16 30.82
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
35.42 4.28 4.38 184.72
Totals for Snack 1
Lunch
Babyfood, pretzels
1.0
1 oz
23.02 3.02 0.56 111.16
HEALTHY CHOÌCE Bulk Deli Turkey Breast
3.0
ounce(s)
0.00 16.50 1.50 75.00
Lettuce, iceberg (includes crisphead types), raw
0.5
1 cup,
shredded
or chopped
0.57 0.22 0.03 2.75
Mustard, prepared, yellow
4.0
1 teaspoon
or 1 packet
1.56 0.79 0.62 13.20
Tomatoes, red, ripe, raw, year round average
3.0
1 slice,
medium
(1/4" thick)
2.35 0.53 0.12 10.80
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
41.50 23.06 4.83 292.91
Totals for Lunch
Snack 2
Raisins, seedless
0.3
1 cup (not
packed)
28.70 1.11 0.17 108.39
SOLNUTS Soybeans
1.0
ounce(s)
7.80 13.40 6.80 146.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
36.50 14.51 6.97 254.39
Totals for Snack 2
Dinner
Fish, salmon, Atlantic, wild, cooked, dry heat
1.0
3 oz
0.00 21.62 6.91 154.70
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Olive oil - pure
0.3
table spoon
0.00 0.00 3.50 32.50
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spaghetti - thin, cooked, Ronzoni
1.0
cup
42.00 7.00 1.00 210.00
Tomatoes, sun-dried
0.3
1 cup
7.53 1.90 0.40 34.83
Zucchini, Frozen, Boiled, Drained
0.5
cup
4.01 1.30 0.15 19.15
65.04 33.12 12.36 512.18
Totals for Dinner
Snack 3
Orange - medium
1.0
each
15.40 1.20 0.20 62.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
28.90 8.70 0.20 152.00
Totals for Snack 3
295.19 102.35 39.79 1,890.89
TotaIs for Day #2
367
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Egg whole w/ yolk
1.0
each
1.30 6.70 7.30 100.00
English muffins, wheat
1.0
1 muffin
25.54 4.96 1.14 127.11
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
52.74 13.16 10.94 369.11
Totals for Breakfast
Snack 1
Apple - medium with peel
1.0
each
21.10 0.30 0.00 81.00
Peanut butter - creamy. Peter Pan
2.0
table spoon
5.70 8.60 16.40 190.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
WESTSOY Lite Plain Soy Milk
8.0
ounce(s)
16.00 4.00 2.00 100.00
42.80 12.90 18.40 371.00
Totals for Snack 1
Lunch
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Rolls, dinner, wheat
1.0
1 roll (1 oz)
12.88 2.41 1.76 76.44
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
STOUFFER'S LEAN CUÌSÌNE Hearty Portions - Roasted Chicken with
Rice, Brocolli
1.0
each
49.00 23.00 5.00 330.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
73.38 26.71 7.16 467.44
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, canned, extra light syrup, solids and liquids
0.5
1 cup,
halves or
slices
13.71 0.49 0.12 51.87
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
16.81 14.49 1.27 133.87
Totals for Snack 2
Dinner
Cheese, Swiss - Low Fat, Shredded
1.0
ounce(s)
0.97 8.07 1.45 50.84
Corn - sweet,ear, boiled & drained
2.0
each
38.60 5.20 2.00 166.00
GARDENBURGER, Veggie Medley
2.5
ounce(s)
42.50 15.00 1.75 100.00
Green beans - string, boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Lettuce, iceberg (includes crisphead types), raw
0.3
1 cup,
shredded
or chopped
0.29 0.11 0.02 1.38
Rolls, hamburger or hotdog, mixed-grain
1.0
1 roll
19.18 4.13 2.58 113.09
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
113.27 35.05 13.11 528.60
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
4.0
cup
10.68 2.68 4.00 92.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
10.68 2.68 4.00 92.00
Totals for Snack 3
309.68 104.99 54.89 1,962.02
TotaIs for Day #3
368
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Banana - med 8"
1.0
each
26.70 1.20 0.60 105.00
BRAN CHEX, (wheat bran, corn)
1.0
1 cup
39.05 5.05 1.37 156.31
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
77.65 14.65 2.37 347.31
Totals for Breakfast
Snack 1
Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, water pack, solids and liquids
1.0
1 cup
20.17 1.00 0.12 75.84
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
33.67 8.50 0.12 165.84
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
HEALTH VALLEY Fat Free Honey Baked Beans
1.0
cup
25.00 7.00 0.00 220.00
HEALTHY CHOÌCE Beef Franks, Low Fat
1.0
each
4.00 5.00 1.00 50.00
Rolls, hamburger or hotdog, mixed-grain
1.0
1 roll
19.18 4.13 2.58 113.09
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
54.58 16.93 4.38 415.09
Totals for Lunch
Snack 2
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Melons, cantaloupe, raw
1.3
1 cup, balls
18.05 1.86 0.42 75.23
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
21.15 15.86 1.57 157.23
Totals for Snack 2
Dinner
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
1.0
1 cup
9.84 5.70 0.22 51.52
Chicken Breast / White Meat
3.0
ounce(s)
0.00 19.50 1.20 93.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Rice, brown, long-grain, cooked
1.0
1 cup
44.77 5.03 1.76 216.45
Rolls, dinner, wheat
1.0
1 roll (1 oz)
12.88 2.41 1.76 76.44
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Sauce, ready-to-serve, salsa
1.0
1
tablespoon
1.00 0.20 0.04 4.48
SMART BALANCE Buttery Spread
2.0
tea spoon
0.00 0.00 6.00 53.34
79.99 34.15 11.38 556.23
Totals for Dinner
Snack 3
Cookies, fig bars
4.0
1 cookie
45.38 2.37 4.67 222.72
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
45.38 2.37 4.67 222.72
Totals for Snack 3
312.42 92.44 24.49 1,864.42
TotaIs for Day #4
369
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Bread, raisin, toasted, enriched
1.0
1 slice
13.66 2.06 1.15 71.28
Egg whole w/ yolk
1.0
each
1.30 6.70 7.30 100.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
39.86 8.76 11.45 309.95
Totals for Breakfast
Snack 1
Strawberries, raw
1.5
1 cup,
halves
17.51 1.53 0.68 72.96
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
31.01 9.03 0.68 162.96
Totals for Snack 1
Lunch
Babyfood, pretzels
1.0
1 oz
23.02 3.02 0.56 111.16
Bread, rye
2.0
1 slice
30.91 5.44 2.11 165.76
Coleslaw, home-prepared
1.0
0.5 cup
7.45 0.77 1.57 41.40
HEALTHY CHOÌCE Bulk Deli Turkey Breast
2.0
ounce(s)
0.00 11.00 1.00 50.00
Thousand island - reduced cal. KRAFT
1.0
table spoon
3.00 0.00 1.00 20.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
WESTSOY Lite Plain Soy Milk
8.0
ounce(s)
16.00 4.00 2.00 100.00
80.37 24.24 8.24 488.32
Totals for Lunch
Snack 2
Grapes, american type (slip skin), raw
1.0
1 cup
15.78 0.58 0.32 61.64
KEEBLER GRAHAM SELECTS Low Fat Cinnamon Crisps
8.0
each
24.00 2.00 1.50 110.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
39.78 2.58 1.82 171.64
Totals for Snack 2
Dinner
BBQ - Thick n' Spicy, KRAFT
2.0
table spoon
12.00 0.00 1.00 50.00
Cauliflower, frozen, cooked, boiled, drained, with salt
1.0
1 cup (1"
pieces)
6.75 2.90 0.40 34.20
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Pork, fresh, loin, country-style ribs, separable lean only, cooked,
roasted
1.0
3 oz
0.00 22.61 12.59 209.95
Potato, baked, flesh and skin, without salt
1.0
1 medium
(2-1/4" to
3-1/4" dia.)
36.38 4.30 0.22 159.96
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
Sour Cream, Reduced Fat
2.0
table spoon
1.28 0.88 3.60 40.36
Squash, winter, butternut, frozen, cooked, boiled, with salt
1.0
1 cup,
mashed
24.12 2.95 0.17 93.60
92.03 34.94 21.38 675.74
Totals for Dinner
Snack 3
Popcorn - Lite, microwaved, Orvill Red. Gourmet
3.0
cup
8.01 2.01 3.00 69.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
8.01 2.01 3.00 69.00
Totals for Snack 3
291.05 81.56 46.57 1,877.61
TotaIs for Day #5
370
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Bagel/Lenders
1.0
each
40.00 10.00 1.50 210.00
Banana - med 8"
0.5
each
13.35 0.60 0.30 52.50
Cream Cheese, Light, Phili brand
0.5
ounce(s)
1.00 1.50 2.50 30.00
Milk - skim, no fat
0.3
cup
2.98 2.10 0.10 21.50
Oatmeal -Quick, measured uncooked
0.8
cup
41.85 9.90 4.50 222.75
99.18 24.10 8.90 536.75
Totals for Breakfast
Snack 1
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Peaches, canned, extra light syrup, solids and liquids
0.5
1 cup,
halves or
slices
13.71 0.49 0.12 51.87
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
16.81 14.49 1.27 133.87
Totals for Snack 1
Lunch
Carrots - baby, raw
8.0
medium
6.40 0.80 0.80 32.00
Fish, tuna, light, canned in water, drained solids
1.0
3 oz
0.00 21.68 0.70 98.60
Lettuce, iceberg (includes crisphead types), raw
0.3
1 cup,
shredded
or chopped
0.29 0.11 0.02 1.38
Relish - pickle
0.3
table spoon
1.33 0.03 0.03 5.00
Salad dressing, KRAFT Mayo Light Mayonnaise
1.0
1
tablespoon
1.28 0.09 4.94 50.10
Tomatoes, red, ripe, raw, year round average
2.0
1 slice,
medium
(1/4" thick)
1.57 0.35 0.08 7.20
Tortilla - flour, soft, 7" diam.
1.0
each
14.00 2.00 2.00 80.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
24.86 25.06 8.55 274.28
Totals for Lunch
Snack 2
Muffins, oat bran
1.0
1 muffin
(2-1/2" dia
x 2-1/4")
27.53 3.99 4.22 153.90
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
41.03 11.49 4.22 243.90
Totals for Snack 2
Dinner
Bread, Garlic, Toasted
1.0
slice
13.00 2.42 3.72 94.87
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Spaghetti and Meatballs
3.0
1/2 cup
58.50 28.50 10.80 495.00
83.00 32.22 14.92 650.87
Totals for Dinner
Snack 3
Raisins, seedless
0.3
1 cup (not
packed)
28.70 1.11 0.17 108.39
SOLNUTS Soybeans
1.0
ounce(s)
7.80 13.40 6.80 146.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
36.50 14.51 6.97 254.39
Totals for Snack 3
301.37 121.88 44.83 2,094.05
TotaIs for Day #6
371
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Egg substitute, liquid
0.5
1 cup
0.80 15.06 4.15 105.42
English muffins, wheat
1.0
1 muffin
25.54 4.96 1.14 127.11
KRAFT American Singles - 2% Milk
1.0
slice
2.00 4.00 3.00 50.00
Orange juice - 100% pure , Tropicana
8.0
ounce(s)
24.90 0.00 0.00 112.00
SMART BALANCE Buttery Spread
2.0
tea spoon
0.00 0.00 6.00 53.34
53.24 24.02 14.29 447.87
Totals for Breakfast
Snack 1
KEEBLER GRAHAM SELECTS Low Fat Cinnamon Crisps
8.0
each
24.00 2.00 1.50 110.00
Peanut butter - creamy. Peter Pan
1.0
table spoon
2.85 4.30 8.20 95.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
26.85 6.30 9.70 205.00
Totals for Snack 1
Lunch
Cottage Cheese - 1% fat
0.5
cup
3.10 14.00 1.15 82.00
Melons, cantaloupe, raw
1.0
1 cup, balls
14.44 1.49 0.34 60.18
STOUFFER'S LEAN CUÌSÌNE Hearty Portions Salisbury Steak with
Potatoes, Carrots, Green Beans
1.0
each
40.00 22.00 6.00 300.00
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
57.54 37.49 7.49 442.18
Totals for Lunch
Snack 2
Strawberries, raw
1.5
1 cup,
halves
17.51 1.53 0.68 72.96
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
Yogurt - Yoplait, Light, all flavors
6.0
ounce(s)
13.50 7.50 0.00 90.00
31.01 9.03 0.68 162.96
Totals for Snack 2
Dinner
Green beans - string boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
HEALTHY CHOÌCE Low Fat Polska Kielbasa
3.0
ounce(s)
9.00 10.50 2.25 105.00
Ìtalian - fat free, KRAFT Free
2.0
table spoon
2.00 0.00 0.00 12.00
Potatoes, mashed, prepared from granules, without milk, whole milk
and margarine
0.8
1 cup
22.68 3.23 7.76 170.10
Rolls, dinner, wheat
1.0
1 roll (1 oz)
12.88 2.41 1.76 76.44
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
SMART BALANCE Buttery Spread
1.0
tea spoon
0.00 0.00 3.00 26.67
64.96 19.54 15.48 479.21
Totals for Dinner
Snack 3
Cookies, fig bars
4.0
1 cookie
45.38 2.37 4.67 222.72
Water, municipal
2.0
1 cup (8 fl
oz)
0.00 0.00 0.00 0.00
45.38 2.37 4.67 222.72
Totals for Snack 3
278.98 98.74 52.32 1,959.94
TotaIs for Day #7
372
Grocery List: 2200 Calories Lean Bodybuilder
Grocery List report created exclusively for Sample Program
Food Quantity Measure
Beans, LentiIs
Pinto bean - boiled
1.00
cup
Beverages
Coffee - w/caffeine
46.00
ounce(s)
Tea, instant, unsweetened, lemon-flavored, powder, prepared
13.00
1 cup (8 fl oz)
Breads and baked goods
Bun - hambuger
1.00
each
Croutons, plain
2.00
1 cup
Carb. Snack Foods (HeaIthy)
Bread - slice rye 7 grain
4.00
each
Potato - white medium
21.00
ounce(s)
Rice - white cook steamed
1.00
cup
Rice cake - plain, Quaker
6.00
each
CereaIs
Cheerios Oat & Wheat, Gen. Mills
2.00
cup
Shredded Wheat, Nabisco
6.00
biscuit
Dairy
Cheese - KRAFT Free slice
1.00
each
Milk - skim, no fat
4.50
cup
Yogurt - Yoplait, fat free, all flavors
20.00
ounce(s)
Dressings
Oil & vinegar - Wish-Bone, Lite Classic
5.00
table spoon
Oil & Vinegar - Wish-Bone, vinaigrette Lite
2.00
table spoon
Fibrous Carbohydrates (HeaIthy)
Salad - lrg. garden w/tomato & onion
2.00
large
Salad - med. garden w/tomato, onion
2.00
medium
Salad - sm. garden w/tomato, onion
1.00
small
Fruits & Fruit Juices
Strawberries, raw
0.50
1 cup, halves
Strawberry - fresh, 1 medium
13.00
ounce(s)
Jams/ Spreads/Sauces/ Syrups
Catsup - tomato
2.00
table spoon
Peanut Butter
4.00
table spoon
Salsa - Chunky medium, Pace
20.00
table spoon
Misc. Meats
Rib Eye - fat trimmed off, chioce
4.00
ounce(s)
Performance Carbohydrates
Oatmeal - quick, measure uncooked
3.66
cup
Orange - medium
0.50
each
Protein Snack Foods (HeaIthy)
Cottage Cheese - 1% fat
1.00
cup
Proteins (HeaIthy)
Chicken Breast / White Meat
37.00
ounce(s)
Egg Whites - scrambled/boiled
24.00
each
Egg whole w/ yolk
2.00
each
Protein Drink, Generic (add 16oz. water)
19.00
pack
Salmon - broiled
12.00
ounce(s)
Turkey Breast / White Meat
11.00
ounce(s)
Starchy Carbohydrates (HeaIthy)
Tortilla - corn, soft, 7" diam.
4.00
each
Toppings
Sugar - white
19.00
tea spoon
373
Food Quantity Measure
VegetabIes
Asparagus, cooked, boiled, drained
4.00
1/2 cup
Black Eyed Peas -boiled
1.00
cup
Broccoli, cooked, boiled, drained, without salt
2.00
0.5 cup, chopped
Broccoli, cooked, boiled, drained, without salt
3.00
1 spear (about 5" long)
Green beans - string, boiled & drained
8.00
ounce(s)
Mushrooms, cooked, boiled, drained, without salt
2.00
0.5 cup pieces
Pepper - sweet bell, all colors, chopped,
1.00
cup
Tomato - sm. w/peel, 2.5" diam.
2.00
small
374
2200 Calories Lean Bodybuilder MeaI PIanner:
Meal Planner report created exclusively for Sample Program
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #1
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Oatmeal - quick, measure uncooked
1.0
cup
55.80 13.20 6.00 297.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Yogurt - Yoplait, fat free, all flavors
8.0
ounce(s)
41.33 9.33 0.00 200.00
123.83 59.73 8.00 768.00
Totals for Breakfast
Snack 1
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Rice - white cook steamed
0.5
cup
20.25 2.25 0.00 90.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
25.20 28.25 1.60 233.76
Totals for Lunch
Snack 2
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Pinto bean - boiled
0.5
cup
21.80 7.00 0.40 116.00
Tortilla - corn, soft, 7" diam.
3.0
each
27.00 3.00 3.00 135.00
53.40 10.60 3.50 270.00
Totals for Snack 2
Dinner
Black Eyed Peas -boiled
0.5
cup
17.90 6.70 0.50 100.00
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
28.45 41.06 2.82 302.06
Totals for Dinner
Snack 3
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 3
274.89 213.64 19.92 2,073.82
TotaIs for Day #1
375
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #2
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Egg Whites - scrambled/boiled
6.0
each
1.80 21.00 0.00 102.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Oatmeal - quick, measure uncooked
0.5
cup
27.90 6.60 3.00 148.50
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tomato - sm. w/peel, 2.5" diam.
1.0
small
5.70 1.00 0.40 26.00
44.23 30.49 3.77 319.34
Totals for Breakfast
Snack 1
Milk - skim, no fat
0.5
cup
5.95 4.20 0.20 43.00
Shredded Wheat, Nabisco
2.0
biscuit
38.00 4.00 2.00 160.00
Strawberry - fresh, 1 medium
4.0
ounce(s)
8.00 0.80 0.40 36.00
51.95 9.00 2.60 239.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
49.40 65.80 3.72 502.00
Totals for Lunch
Snack 2
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Rice cake - plain, Quaker
3.0
each
21.30 2.40 0.90 105.00
43.30 39.40 2.90 355.00
Totals for Snack 2
Dinner
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Salmon - broiled
4.0
ounce(s)
0.00 25.08 14.00 232.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
50.60 29.83 18.72 493.76
Totals for Dinner
Snack 3
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 3
261.48 211.52 33.71 2,159.10
TotaIs for Day #2
376
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #3
Breakfast
Cheerios Oat & Wheat, Gen. Mills
1.0
cup
19.60 4.30 1.80 111.00
Coffee - w/caffeine
8.0
ounce(s)
0.93 0.27 0.00 8.00
Egg Whites - scrambled/boiled
6.0
each
1.80 21.00 0.00 102.00
Egg whole w/ yolk
1.0
each
1.30 6.70 7.30 100.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
39.53 40.67 9.50 422.00
Totals for Breakfast
Snack 1
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Strawberry - fresh, 1 medium
3.0
ounce(s)
6.00 0.60 0.30 27.00
28.00 37.60 2.30 277.00
Totals for Snack 1
Lunch
Croutons, plain
1.0
1 cup
22.05 3.57 1.98 122.10
Green beans - string, boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Oil & Vinegar - Wish-Bone, vinaigrette Lite
1.0
table spoon
1.90 0.10 0.90 16.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Turkey Breast / White Meat
6.0
ounce(s)
0.00 51.00 1.20 228.00
56.80 59.37 5.18 523.86
Totals for Lunch
Snack 2
Bread - slice rye 7 grain
2.0
each
36.00 5.00 2.00 180.00
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
65.00 50.00 20.30 620.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
32.35 28.80 1.72 267.76
Totals for Dinner
221.69 216.44 39.00 2,110.62
TotaIs for Day #3
377
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #4
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Oatmeal - quick, measure uncooked
1.0
cup
55.80 13.20 6.00 297.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Yogurt - Yoplait, fat free, all flavors
6.0
ounce(s)
31.00 7.00 0.00 150.00
113.50 57.40 8.00 718.00
Totals for Breakfast
Snack 1
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Rice cake - plain, Quaker
3.0
each
21.30 2.40 0.90 105.00
43.30 39.40 2.90 355.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Rice - white cook steamed
0.5
cup
20.25 2.25 0.00 90.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
25.20 34.75 2.00 264.76
Totals for Lunch
Snack 2
Pepper - sweet bell, all colors, chopped,
0.5
cup
4.60 0.60 0.10 19.00
Pinto bean - boiled
0.5
cup
21.80 7.00 0.40 116.00
Tortilla - corn, soft, 7" diam.
1.0
each
9.00 1.00 1.00 45.00
35.40 8.60 1.50 180.00
Totals for Snack 2
Dinner
Black Eyed Peas -boiled
0.5
cup
17.90 6.70 0.50 100.00
Broccoli, cooked, boiled, drained, without salt
1.0
0.5 cup,
chopped
5.60 1.86 0.32 27.30
Salmon - broiled
4.0
ounce(s)
0.00 25.08 14.00 232.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
28.45 33.64 14.82 379.06
Totals for Dinner
Snack 3
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 3
267.85 210.79 31.22 2,146.82
TotaIs for Day #4
378
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #5
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Cottage Cheese - 1% fat
1.0
cup
6.20 28.00 2.30 164.00
Oatmeal - quick, measure uncooked
0.5
cup
27.90 6.60 3.00 148.50
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Strawberries, raw
0.5
1 cup,
halves
5.84 0.51 0.23 24.32
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
66.64 72.31 7.53 607.82
Totals for Breakfast
Snack 1
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Shredded Wheat, Nabisco
2.0
biscuit
38.00 4.00 2.00 160.00
49.90 12.40 2.40 246.00
Totals for Snack 1
Lunch
Bun - hambuger
1.0
each
21.60 3.70 2.20 123.00
Catsup - tomato
2.0
table spoon
8.20 0.40 0.20 32.00
Cheese - KRAFT Free slice
1.0
each
3.00 5.00 0.00 30.00
Chicken Breast / White Meat
6.0
ounce(s)
0.00 39.00 2.40 186.00
Orange - medium
0.5
each
7.70 0.60 0.10 31.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
45.45 48.70 4.90 421.76
Totals for Lunch
Snack 2
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 2
Dinner
Broccoli, cooked, boiled, drained, without salt
3.0
1 spear
(about 5"
long)
7.97 2.64 0.46 38.85
Oil & vinegar - Wish-Bone, Lite Classic
2.0
table spoon
4.00 0.00 4.00 40.00
Salad - med. garden w/tomato, onion
1.0
medium
14.25 1.95 0.60 74.00
Salmon - broiled
4.0
ounce(s)
0.00 25.08 14.00 232.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
31.17 29.67 19.06 404.61
Totals for Dinner
Snack 3
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 3
237.16 237.08 37.88 2,180.19
TotaIs for Day #5
379
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #6
Breakfast
Coffee - w/caffeine
6.0
ounce(s)
0.70 0.20 0.00 6.00
Egg Whites - scrambled/boiled
6.0
each
1.80 21.00 0.00 102.00
Mushrooms, cooked, boiled, drained, without salt
1.0
0.5 cup
pieces
4.13 1.69 0.37 21.84
Oatmeal - quick, measure uncooked
0.7
cup
36.83 8.71 3.96 196.02
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tomato - sm. w/peel, 2.5" diam.
1.0
small
5.70 1.00 0.40 26.00
53.15 32.60 4.73 366.86
Totals for Breakfast
Snack 1
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
Shredded Wheat, Nabisco
2.0
biscuit
38.00 4.00 2.00 160.00
Strawberry - fresh, 1 medium
4.0
ounce(s)
8.00 0.80 0.40 36.00
57.90 13.20 2.80 282.00
Totals for Snack 1
Lunch
Chicken Breast / White Meat
5.0
ounce(s)
0.00 32.50 2.00 155.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
54.35 72.30 4.12 552.76
Totals for Lunch
Snack 2
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 2
Dinner
Oil & vinegar - Wish-Bone, Lite Classic
1.0
table spoon
2.00 0.00 2.00 20.00
Potato - white medium
4.0
ounce(s)
27.40 2.80 0.12 120.00
Rib Eye - fat trimmed off, chioce
4.0
ounce(s)
0.00 31.72 13.20 256.00
Salad - sm. garden w/tomato, onion
1.0
small
9.50 1.30 0.40 49.00
Salsa - Chunky medium, Pace
4.0
table spoon
0.00 0.00 0.00 8.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
43.85 35.82 15.72 472.76
Totals for Dinner
Snack 3
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
22.00 37.00 2.00 250.00
Totals for Snack 3
253.26 227.92 31.37 2,174.38
TotaIs for Day #6
380
Qty Measure Description Carbs (gm) Prot (gm) Fats (gm) Calories
Day #7
Breakfast
Cheerios Oat & Wheat, Gen. Mills
1.0
cup
19.60 4.30 1.80 111.00
Coffee - w/caffeine
8.0
ounce(s)
0.93 0.27 0.00 8.00
Egg Whites - scrambled/boiled
6.0
each
1.80 21.00 0.00 102.00
Egg whole w/ yolk
1.0
each
1.30 6.70 7.30 100.00
Milk - skim, no fat
1.0
cup
11.90 8.40 0.40 86.00
35.53 40.67 9.50 407.00
Totals for Breakfast
Snack 1
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
Strawberry - fresh, 1 medium
2.0
ounce(s)
4.00 0.40 0.20 18.00
Yogurt - Yoplait, fat free, all flavors
6.0
ounce(s)
31.00 7.00 0.00 150.00
57.00 44.40 2.20 418.00
Totals for Snack 1
Lunch
Croutons, plain
1.0
1 cup
22.05 3.57 1.98 122.10
Green beans - string, boiled & drained
4.0
ounce(s)
8.90 2.10 0.30 40.00
Oil & Vinegar - Wish-Bone, vinaigrette Lite
1.0
table spoon
1.90 0.10 0.90 16.00
Salad - lrg. garden w/tomato & onion
1.0
large
19.00 2.60 0.80 98.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
Turkey Breast / White Meat
5.0
ounce(s)
0.00 42.50 1.00 190.00
56.80 50.87 4.98 485.86
Totals for Lunch
Snack 2
Bread - slice rye 7 grain
2.0
each
36.00 5.00 2.00 180.00
Peanut Butter
2.0
table spoon
7.00 8.00 16.30 190.00
Protein Drink, Generic (add 16oz. water)
1.0
pack
22.00 37.00 2.00 250.00
65.00 50.00 20.30 620.00
Totals for Snack 2
Dinner
Chicken Breast / White Meat
4.0
ounce(s)
0.00 26.00 1.60 124.00
Potato - white medium
1.0
ounce(s)
6.85 0.70 0.03 30.00
Salsa - Chunky medium, Pace
2.0
table spoon
0.00 0.00 0.00 4.00
Sugar - white
1.0
tea spoon
4.00 0.00 0.00 15.00
Tea, instant, unsweetened, lemon-flavored, powder, prepared
1.0
1 cup (8 fl
oz)
0.95 0.00 0.00 4.76
11.80 26.70 1.63 177.76
Totals for Dinner
226.14 212.64 38.61 2,108.62
TotaIs for Day #7
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Appendix F-
Additional Resources

The below resources are available to you for FREE. Some of these sites are NOT
available to the public. Only paid subscribers can get in and feed on the
information. One of my goals was to provide a comprehensive resource guide for
you. You should be able to find just about anything using the resources below.


Exercise/Fitness:

http://www.strength-training-woman.com = Additional strength training and
fitness information. Home of the Net’s Leading Online Personal Trainer-
Me! A nice layout for all things fitness.

http://www.hitechtrainer.fitdv.com/new/mainpage.html = Online fitness
videos, recipes, articles and loads more. This is the exercise magazine that
my online personal training clients receive when they work with me.
Definitely check this out. It’s great.

Recipes:

http://www.fitdv.recipezaar.com/ = Thousands of recipes sorted every which
way. Most recipes include nutritional information.

Additional Nutrition Programs:

http://meltthefat.burnthefat.hop.clickbank.net = My partner in fitness, Tom
Venuto, explains his theories about burning fat and getting lean. Tom is a no
non-sense guy and has an amazing story to share.

Online Personal Training:

http://www.TrainerLynn.com = Delivers an entire month of workouts and
menus to your inbox. This is direct one-on-one consulting with me. I ask you
a few questions and them custom build your very own fitness and nutritional
program.

Starting Your Own Online or Work at Home Business:

http://buildit.sitesell.com/mylife.html = This resource may seem a bit off, but
let me explain. Part of being truly healthy is having your life dreams and
goals come true. As we learned in the program, realizing these goals is the
first step. The second step is ACTION. This link takes you directly to the
company I used to create my online business. I highly recommend them
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Closing Words
The End of the Program. The Beginning of a New You

You are now ready to start your new life. You have all the tools and resources
available to you. You can now:

Create a Cardio Program
Create a Strength Training Program
Cool Down and Stretch Properly
Build Rest Days into Your Fitness Program
Pick Foods That Are In Line With Your Nutrition Goals
Stick With It
Create Motivation on Days You Feel “Off”
Map Out Your Life Goals
Take Baby Steps to Create the Life You Have Always Wanted
Change Your Body in a Safe and Healthy Way

This program is about starting from where you are right now. Begin to change a
“not-so-good” habit into a great, healthy habit every few days or weeks. Do your
best and you will- without a doubt- succeed.

I would love to hear your success stories. Please let me know how you are doing.
What worked for you, what did not, what you enjoyed, what you disliked, what you
wish there was more of, etc. Let me know by visiting
http://www.strength-training-woman.com/contact.html

Here’s a Little Story That May Motivate You
(As It Did to Me) the First Time I Read It

You probably know that Babe Ruth set the record for the most home runs during
his time. But did you know that he also set another record? This one was buried
deep in the record books.

Babe Ruth also set the record for striking out. He actually struck out 1330 times-
that’s three times more than the next closest player. But he never once allowed his
fear of striking out to dampen his spirit for the Most Home Runs record.


Good luck. I look forward to hearing your success story!


It WILL work, if YOU work it,
Lynn VanDyke
http://www.strength-training-woman.com
http://TrainerLynn.com
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Welcome to How to Melt the Fat.
My name is Lynn VanDyke and I am the proud owner of www.strength-trainingwoman.com. This is your program. It is meant to provide you with a step by step outline to better your life by increasing your health and decreasing your body fat. Use all the tools provided for optimal results. Also read through all the bonuses you may have received when ordering this program. They are so very valuable to helping you succeed. There are a few things we should go over before diving into your program! ☺ 1) This program is in no way meant to treat, cure, or diagnose any illness, disease and/or injury. 2) Check with your doctor before beginning any exercise and/or nutrition program. 3) Use common sense when performing exercises. Ask for help when you need it. 4) This program is protected under copyright law. Everything inside of this program is owned by strength-training-woman.com and/or LynnVanDyke. 5) There may be grammatical errors and/or misspellings. I have done my best to fix these errors, but please be kind and understand I was not an English major ☺ 6) To visit a link, double click the link or copy and paste it into an Internet browser window. 7) Each link refers to my site or an approved site. I promise to send you to reputable sources that I trust. 8) Please review the Legal Disclaimer on the next page.

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Legal Disclaimer
Below are the legal notice, disclaimer, and terms of service for using strength-training-woman.com and all its publications, programs and content. Legal Notice and DisclaimerNeither strength-training-woman.com nor any of its authors, trainers, affiliates, or associates of this website and all its publications, emails, forum postings, ebooks, program and/or newsletters assume any liability for the information contained herein. The information contained herein reflects only the opinion of the authors, trainers, affiliates, or associates and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult with your doctor before you begin any fitness, nutrition, yoga, or other change in lifestyle. This information is in no way meant to treat, cure or prevent any disease or illness from happening. Strength-training-woman.com cannot guarantee that this site or all its publications and programs will always be available, errorfree, uninterrupted, timely or secure.

Terms of ServiceThe contents of this website and its newsletter, emails, articles, forum postings, ebooks, programs and all publications are fully protected by copyright law. Any changes to the content or links will be considered a violation of copyright laws defined by the DMCA (Digital Millennium Copyright Act). Thank you for protecting this work. Any distribution will be a violation of copyright law and all violators will be prosecuted. There is no guarantee of results from strength-trainingwoman.com and/or any of its affiliates, publications, content, and contributors. Additional Legal Disclaimers, Notices and Terms of Service These terms and conditions may change at any time. It is your responsibility to check for updates regularly. This site and all of its content, programs and publications are to be used solely at your own risk. You understand that strengthtraining-woman.com expresses no guarantees or warranties about any of its publications, products, programs, content and any other item stemming from strength-training-woman.com. By accessing the website and/or its publications and programs, you agree to the legal notice, disclaimer, and terms of service stated above. If you do not agree with any part of it- discontinue use of the site, its publications, programs and any other information related to strength-training-woman.com immediately.

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RELEASE
This release is entered into between you, the reader and/or participator of this program, and Strength Training Woman. The purpose of this program is to provide you with general fitness, exercise and nutrition suggestions. You, the reader and or/participator of this program, hereby acknowledges and agrees to the following: 1. Acknowledges that Strength Training Woman and the author are not physicians and are not trained in any way to provide medical diagnosis, medical treatment, psychotherapy, or any other type of medical advice. 2. Acknowledges that fitness and nutrition are another tool for teaching individuals about themselves, but that Strength Training Woman, nor the author, does not guarantee neither good nor bad will occur nor guarantees the any of the program will produce good nor bad results. 3. Acknowledges that suggested fitness, exercise, and nutrition programs are suggestions and opinions of the author. It is no way meant to replace medical advice or common sense. You further understand that by swimming, cycling (on and off road), in-line skating, triathlon, x-c skiing, weight training, aerobic classes, martial arts, kick boxing, kung-fu, and any other related sports, cardio or fitness activities are an extreme test of one's mental and physical limits and carry with it potential for damage or loss of property, serious injury and death. 4. That the reader and/or participator assumes all risks of participating in these types of events/activities, that they are fit, and they have a regular medical physician they can contact regarding any medical problems that they might develop. The reader and/or participator expressly waive, release, discharge and agree not to sue from any liability of death, disability, personal injury, or action of any kind for the reader and/or participator participating in said sporting events and/or fitness training and/or activities and/or suggestions for said sporting/fitness/nutrition activities. 5. The reader and/or participator agree that this is the full agreement between the parties, that Strength Training Woman, nor the author, nor anyone else has not verbally contradicted any of the terms of this release and that the undersigned has entered into this agreement free and voluntarily without force or coercion.

__________________________________ Signature

______________________________ Date

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Welcome
You are going to have a better body and a better life. I will provide the step-by-step instructions that you need to permanently alter your life for the better. After this program, you will have a rock solid plan of action for fitness, nutrition, and a healthy life. Do your best to stick with the program. There will be days that you feel like giving up and there will be days when you feel on top of the world. Say these things to yourself each day: I will enjoy a better body. I will sleep better at night. I will have more energy. I will be more focused. I will feel better. I will look better. I will experience a positive mood change. I will receive compliments. Co-workers, family and friends will wonder what it is I have been doing. I will shine. I will be successful. I will complete this life changing program. The following script is courtesy of Zig Ziglar (world famous success coach). Say it each night as you stand in front of a mirror. Really say it. I think you will be amazed at its sheer brilliance. =========================SCRIPT=============================== I am an honest, intelligent, organized, responsible, committed, teachable person who is loyal. I am an optimistic, punctual, enthusiastic, goal-setting, smart working selfstarter who is a disciplined, focused, dependable, persistent positive thinker with great self-control, and am an energetic and diligent team player and hard worker who appreciates the opportunity offered to me. I am thrifty with my resources and apply common sense to my daily tasks. I take honest pride in my competence, appearance and manners, and am motivated to be and do my best so that my healthy self-image will remain on solid ground. These are the qualities which enable me to manage myself. I am a compassionate, respectful encourager who is a considerate, generous, gentle, patient, caring, sensitive, personable, attentive, fun-loving person. I am a supportive, giving and forgiving, clean, kind, unselfish, affectionate, loving, familyoriented human being and I am a sincere and open-minded good listener and a good-finder who is trustworthy. These are the qualities which enable me to build good relationships with my associates, neighbors, mate and family.
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I am a person of integrity, with the faith and wisdom to know what I should do and the courage and convictions to follow through. I have the vision to manage myself and to lead others. I am authoritative, confident, and humbly grateful for the opportunity life offers me. I am fair, flexible, resourceful, creative, knowledgeable, decisive and an extra-miler with a servant’s attitude who communicates well with others. I am a consistent, pragmatic teacher with character and a finely-tuned sense of humor. I am an honorable person and am balanced in my personal, family and business life, and have a passion for being, doing and learning more today so I can be, do and have more tomorrow. These are the qualities of the winner I was born to be and I am fully committed to developing these marvelous qualities with which I have been entrusted. Tonight I’m going to sleep wonderfully well. I will dream powerful, positive dreams. I will awaken energized and refreshed; tomorrow’s going to be magnificent and my future is unlimited. Recognizing, claiming and developing these qualities which I already have gives me a legitimate chance to be happier, healthier, more prosperous, more secure, have more friends, greater peace of mind, better family relationships and legitimate hope that the future will be even better. ==========================END SCRIPT========================= My Personal Commitment- Fill This In ☺ I, ________________________________, am serious about setting and reaching my goals in my life, so on this ____________day of __________________, 20_______, I promise myself that I will take the first step toward setting those goals. I am willing to exchange non-productive habits in the pursuit of happiness and health. I am willing to re-learn my physical and emotional appetites to reach the long-range goals of happiness and accomplishment. I recognize that to reach my goals I must grow personally and have the right mental attitude. I realize that only I can create a new life for myself. I know that I am strong enough and determined enough to ask for help when I need it. I will complete this program because it’s finally time to change my life. __________________________ Date _____________________________________ Signature

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This program is broken down into several segments. It starts with goals, fitness, nutrition, strategies for success and then the additional gifts. To begin, I highly recommend giving this program a quick read through. Just browse through it. Get a feel for the information. Then come back here and really devour it. Do all the activities and worksheets. Really make this your personal program. Make it interactive. Give it your all. Print this program out! Put it in a three ring binder and make it your personal program to success journal ☺

Before we begin Segment 1, do me a big favor. Take a deep breathe and know that this program is about achieving awesome results with safe, effective and natural processes. It will work with your goals, your motivations, your personality, your likes, your dislikes, and your preferences. It truly is a complete system to guide you in the direction of your life goals. If at any time you feel confused or just don’t get what I am talking about continue reading. For example, we will talk about cardio, then strength training, then rest, and then cooling down. Each of those topics are designed to get you to think about your likes and dislikes. Each topic has questions for you to answer honestly. It is not until the very end of the segments that I pull everything together. At that point in time, everything you just learned will make sense. I will pull it together for you. That’s my job. Your job is to do the activities and stick with this program. Sound fair? ☺ One last thing- at the very end of this ebook, I included LOADS of additional forms, exercises, menus, grocery lists and tools for you to use. I put what I thought were the best, most comprehensive forms in the actual program segments. However I realize that different people need different things. So I included several variations of each form at the end of the program. It’s all yours and it’s all included. Use what works best for you and your particular circumstances.

Smile! Take a Deep Breathe! Get Excited! ☺

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stretching.TrainerLynn. I intend to participate in a fitness and nutrition program. The exercise sessions will last approximately 30 minutes to one hour. Take the form below to your doctor and seek his/her okay to continue on.com 8 . ________________________ (Sign name here) ________________________ (Print name here) Date:_________________________ Phone number: _________________ Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. but not be limited to. Medical Clearance and Physician’s Consent Form Dear Dr. and will vary in intensity level. _____________. Are there any restrictions that you feel I should know about before starting on my fitness and nutrition program? In other words. what would you advise me not to do based on my current health and fitness levels? ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Thank you. resistance training. Ask all of your questions and be sure you are satisfied with your doctor’s answers. This will open up a great dialogue between the two of you. Taking Base Measurements.SEGMENT 1Checking with the Doc. nutrition program or any other change in your lifestyle consult a physician. and eating well balanced meals throughout the day. cardiovascular training. The exercise program will include. Identifying your Goals and Motivations When beginning a new fitness routine.

I like Omron products. ================== MORE INFO ON BODY FAT %=================== As a trainer. arm and chest measurements simply use an old fashioned measuring tape. Measure your waist at the smallest area. Doing a quick search at Amazon. Your weight should be disregarded for the most part. but their body fat is very low.com 9 .com for “body fat analyzer” will give you great results. "I want to lose some body fat.TrainerLynn. most athletes weigh more than you could possibly imagine. All that muscle weighs a lot.PROGRESS CHART Today’s Date & Time: Height: Weight: Waist: Hips: Arm: Chest: Body Fat %: Resting Heart Rate: 55% of Target Heart Rate: 65% of Target Heart Rate: 80% of Target Heart Rate: Two Most Popular 1RM Testing SitesChest: Quads: To calculate your waist. She weighs 140 pounds. measure your hips at the widest part. Here it is in numerical form: a female basketball player is 5'6". When we want to lose weight. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Her body fat percentage is 18%. To measure your body fat %. we should really say. I can tell you right now that your body fat percentage is the key number. They weigh more because they are loaded with muscle. measure your arms half way between your elbow and shoulder and measure your chest by placing the tape fully around the back and chest. hip. use calipers or a hand-held device." For example.

You will want to find 55%.com/thr. you can start to formulate the purpose of your program. and the more frustrated we get.This basketball player probably looks 'skinny' as all heck. Complete the following activities.TrainerLynn. the harder it becomes to do daily activities. the lower our metabolism. Usually they do it free of charge. The more fat we have. the higher the chances are for obesity and all its related dangers.strength-training-woman.if you refuse to buy calipers or a hand-held device. PS. This program will deliver results if you put in the effort. take a count of your pulse for 20 seconds in the morning right after waking up.a stay at home mom is 5'6" as well. I multiply 18 by 3 and get 54 beats per minute. then you are missing out big time. You can choose this in the drop down menu on this page: http://strength-training-woman.com 10 .html Learn how to measure your 1RM by visiting: http://www. 65% and 80% of your target heart rate. I count a total 18 beats in that time. That means that although their weights are the same.html ====================== MOVING FORWARD =================== Once you have the doctor’s permission to workout and you have taken your measurements. What that means. For example.What that means. Her body fat percentage is 27%. but in reality she weighs the same as someone who could be considered over weight. most local gyms will test your body fat for you. the stay at home mom is dragging around tons more fat. Multiply that number by 3 to get a ‘per minute’ figure.This stay at home mom is the exact same height and weight as the basketball player. That is your resting heart rate.com/1RM. Give it your best shot ☺ Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Try to be as honest and real as possible. Just ask ☺ ============== END ADDITIONAL BODY FAT INFO=============== To measure your Resting Heart Rate (RHR). However. BUT her body fat percentage is 9 points higher. I wake up and set my stop watch for 20 seconds. Follow the link below. The formula: RHR (resting heart rate) per minute = Heart Beats per 20 seconds (X) 3 Next we want to calculate your Target Heart Rate (THR) (not your resting heart rate). How so? Let's take another numerical look. She weighs 140 pounds. It will take you to a target heart rate calculator.

When I reach these goals.Fitness Goals Assessment TODAY’S DATE: ______________ What I want to accomplish in my fitness and nutrition program: Why I want to accomplish these goals: These goals are very important to me because.com 11 . 3. This is my past record of attaining my fitness and health goals: Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. I’ll do just about anything except this: I am willing to do anything within reason to reach these goals. . other than: (Please be as specific as possible) 4. this is what I will get and this is how I will feel: 5. .TrainerLynn.

TrainerLynn. homemaker) ____ Heavily active (construction. If yes. driver) ____ Lightly active (teacher. ski instructor) ____ Other (explain): ___________________________________ My previous background with sports and physical activities is: (explain) This is the main reason I’m participating in an exercise program: (explain) I have checked the list below of what is most important for me to achieve with my exercise program: ___ Feel healthier ___ Reduce body fat ___ Increase energy level ___ Improve strength ___ Improve muscle size ___ Improve muscle tone ___ Improve aerobic capacity ___ Improve flexibility ___ Improve ability at a specific sport ___ Improve ability to cope with stress ___ Improve social life ___ Improve overall quality of life ___ Other (please explain) Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.com 12 . how many sessions per week? _________ How long on average are the sessions? ________ What is the level of intensity (1 being easy-10 being intense)? __________ Physical activities I currently engage in are: (Briefly describe these activities) My activity level at work is: (Check any of the following that apply) ____ Largely inactive (desk job.My Fitness Lifestyle Questionnaire: Exercise History: Yes ___ No___ I currently engage in an exercise program.

The types of exercise that most interest me include: I have the most energy in the ____ morning ____ afternoon ____evening I eat very healthy. We are writing them down and beginning a lifestyle change.TrainerLynn. Let’s take this a bit further and assign some timelines. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Yes____ No____ Additional comments concerning my exercise program: I’m really proud of you for filling out these questions as we proceed. You will begin to understand how all these questions have a profound affect on your program.com 13 . But having goals floating around in our brains will NOT help us. Ask any successful person what their goals are and they will be able to give them to you on the spot. Yes____ No_____ I could use some help with my eating program. These goals should be related to fitness and nutrition.

Beliefs. Fears & Support System Work Sheet Today’s Date: ___/___/___ Health Goals-(ex. Lose 10 pounds of fat by March) ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Long Term (1-5 years) (ex. Values. Keep eating healthy. keep the weight off) ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ My Values: ________________________________________________________________________ ________________________________________________________________________ My Beliefs: ________________________________________________________________________ ________________________________________________________________________ My Fears: ________________________________________________________________________ ________________________________________________________________________ My Support System: ________________________________________________________________________ ________________________________________________________________________ Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Start program on Monday) Immediate ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Intermediate (3-6 months) (ex.com 14 .Goals.TrainerLynn.

I want to improve my body shape. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. 18. 19. Rate each reason (using the scale given) on the basis of how true the response is for you. I will feel physically unattractive if I don’t. I want to maintain my physical strength to live a healthy life. 3. My friends want me to. I want to be physically fit. I like activities that are physically challenging. I want to improve my existing skills. 28. 8. 20. 1 2 3 4 5 6 Very true for me 7 Not at all true for me ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ 1. 17. I want to be with my friends. I want to maintain my physical health and well-being. sports and exercise. 21. 4.The Measure of Motivation for Physical Activity The following is a list of reasons why people engage in physical activities. I want to get better at my activity. I want to meet new people. 12. 9. 30. 10. 16. I want to keep up my current skill level. 6. It’s fun. 27. I want to be attractive to others. I want to lose or maintain weight so that I’ll look better. I want to define my muscles so that I’ll look better. I want to improve my appearance. I really enjoy this activity. 24. 23. I find this activity stimulating. It makes me happy. I like to do this activity. 7. The following page will offer some insight for you. 5. I like engaging in activities that physically challenge me.TrainerLynn. I want to have more energy. I like to be with others who are interested in this activity. I want to acquire new skills.com 15 . 25. I like the challenge. 11. 29. 26. I enjoy spending time with others doing this activity. 14. 22. I like the excitement of participation. I want to improve my cardiovascular fitness. 15. I think it’s interesting. 13. 2.

as follows: Total Score of 6-7: Strong area of motivation Total score of 4-5: Moderate area of motivation Total score of 1-3: Low area of motivation If you scored below 5 in any given category. for the Competence Motivator. 20. 7. 10. 17. 24. 8. if you scored your motivation as 7 for each Competence question.) Source: March 2003 Idea Health & Fitness Source. 22.Subscales: Interest/Enjoyment: Add Items 2. The highest score possible for any category is 7 (e. which you would then divide by 7 for a maximum total score of 7.g.com 16 . the number of questions in that particular category. 9. 16.. 18. Differences in motivation for sport and exercise and their relations with participation and mental health. 30 ÷ 7 = _____ ÷ 7 = _____ ÷ 6 = _____ ÷ 5 = _____ ÷ 5 = _____ The Measure of Motivation for Physical Activity How to Calculate Your Score: Add up the scores for each area of motivation and then divide that sum by the number of questions in that category. 27 Fitness: Add Items 1. 26. 21.TrainerLynn. 8. Frederick. NOTE: You want to emphasize fitness and competence (Look at how many more sit-ups I am now able to do. Journal of Sport Behavior. 28. 4. target that area of motivation by using specific motivation techniques targeted towards that area. 14. For example. 9.) instead of appearance (My stomach is still too flabby.) What the Category Scores Reflect: Use the total score for each category to identify which areas of motivation need to be strengthened. 19. add up the scores for questions 3. 23 Social: Add Items 6. 124-46. 16. 11. 25 Appearance: Add Items 5. 29 Competence: Add Items 3. the sum would be 49. 14 and 25. 12. CM & Ryan RM 1993. 15. 4. 12. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. 13. then divide that sum by 7.

To live longer for my grandkids. to be able to walk the steps without losing my breathe) ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ SEGMENT 2Your Fitness Program Take it from an expert in the fitness and nutrition fields. You should also know why you want to achieve those goals. this journey can be as easy or as difficult as you make it.TrainerLynn. imagine what your body will look like once you reach the goals you have outlined in Segment 1. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. you are going to take an honest and sincere look at your body. Next I am going to ask you to take a trip to an imaginary world. No one is going to judge you. We must know where we are starting from before we can hope to reach our goals. Next. So where are you starting from? Are you in love with your thighs? Are you upset about your stomach? Are you hoping to add muscle? Are you hoping to decrease fat? Are you looking to have a healthier glow? Are you hoping to decrease cellulite in your derriere? Get specific with your imagery.com 17 . You should have a clear picture of your fitness goals by now.Additional Motivations: (ex. ***imagine music that whisks you away to an imaginary land*** In this imaginary land. Actually visualize your body and notice your thoughts. You are not even going to judge yourself! Just take an honest look at your body and see what sort of thoughts come to you.

we simply need to increase our cardio sessions. In order to reap the benefits of cardio we must participate in cardio.Will you feel better? Will you feel more confident? Will you try new things because you do not feel so ashamed? Will you feel happier? Will you smile more? Will this make a positive change in your life? Just as we did in Segment 1. You will also begin to notice why I am asking you so many doggone questions… The more you think about your health and fitness. Also add your own! Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. In fact it sounds downright harsh. Point 1: You must participate in cardio activities that you enjoy Well this is pretty self-explanatory. It does not sound appealing. exercise regularly. The secret is to eat well. Sometimes our minds have a way of tricking us. taking the time to answer these questions will benefit you in the long run. We begin to believe that achy joints or weight gain are a normal process of aging. right? But have you ever really thought of all the possible ways we can get cardio into our life? Here are a few suggestions for you to think about. The reality of your cardio program boils down to these basic ideas: You must participate in cardio activities that you enjoy You must have varying intensity sessions You must have varying session lengths KISS. and smile ☺ Part A: Cardio Many of us believe that to lose body fat. More than likely the thought of running for an hour sounds as fun as sleeping nude in Alaska. Feel free to circle the ones that you enjoy or would like to try.TrainerLynn. the more likely you are to realize you need to act NOW. stay hydrated. rest properly.com 18 . In fact. As I mentioned before. WRONG! It is not normal. No one is going to do it for you. Makes sense.Keep It Simple Silly! Let’s take each of the four points and explore it a bit further. I am going to provide you with a few questions about your fitness. It’s up to you to do this. it is quite possible to age gracefully.

increased ability to work with less fatigue. decreased body fat. increased cardiac output. stamina and energy and increased ability to metabolize fat… and on and on. stronger bones. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.TrainerLynn. improved quality of life. improved glucose tolerance and insulin sensitivity. increased endurance.Your Ideas: Aerobics Basketball Game Shooting a Basketball Bicycling Mountain Biking Stationary Bicycling Bowling Boxing Bag Workout Sparring in the RingBoxing Calisthenics Downhill Skiing Skiing Machine Water Skiing Trail Running Dancing in the Living Room Ballet/Jazz/Tap/Modern Ballroom Dancing Flag Football Having a Catch Golf Tae-Bo Uphill Walking Circuit Training Jumping Rope Playing Kickball Playing Tag Elliptical Treadmill Interval Training Spinning Gymnastics Rock Climbing Handball Field hockey Ice Hockey Cross Country Skiing Jogging Judo/Tae Kwan Do Lacrosse Cardio Classes Making Love Cleaning House Walking Rollerblading Kickboxing Weight lifting Motocross Racquetball Soccer Stair Master Swimming Tennis (doubles/singles) Rowing Running Stepper Routine Rugby Running in place High Knee Lifts Jumping Jacks Ashtanga Yoga Roller Skating Ice Skating Tai Chi Kayaking Beach Volleyball Volleyball Softball Skipping When we engage in these or other cardio activities. increased HDLs (good cholesterol). lowered blood pressure. increased metabolism. improved cholesterol ratio. improved immune function. improved sleep. Cardio benefits include a stronger heart. Cardio is an excellent way to work your most important muscle.your heart! We often forget that our heart is a muscle that needs to be conditioned and strengthened. especially as we grow older. increased caloric expenditure. decreased stress and depression. decreased resting heart rate. our heart pumps more blood and oxygen throughout our body.com 19 .

com/thr.Point 2: You must have varying intensity sessions The biggest mistake people make when designing their cardio program is that they always do the same activity at the same intensity for the same session length. . This is a common sign of needing to change something.TrainerLynn.com 20 . As I mentioned before. Here are the varying intensity levels needed for your cardio program: Low Intensity: Working at 55-65% of your Target Heart Rate. . Our body is extremely intelligent. It feels like no matter what you do.Medium intensity day (65% of THR). Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.Low intensity day (55% of THR).High intensity day (80% of THR). you are stuck at this weight. Medium Intensity: Working between 65-75% of your Target Heart Rate. Here is the link to the Target Heart Rate Calculator again (just in case): http://strength-training-woman.something like your cardio intensity. or the ones you would like to try. Now you know the basics of creating a cardio program. I will tie all this together for you at the end of this segment.html Each week should include 1-2 low intensity workouts. And that means less chance of dropping body fat. ☺ Point 3: You must have varying session lengths Here are the intensity-to-length ratios . 1 -2 medium intensity workouts and 1 high intensity workout. You already figured out your Target Heart Rate when you took your measurements. your session should be 25-45 minutes in length. you should know that you need to do your activities as varying intensity levels and for varying lengths of time. Less energy means less calories being burned. Your body has hit a plateau. Once it figures out our “pattern” it will adjust itself to do that activity with LESS energy. You should know your favorite cardio activities. your session should be 45-60 minutes in length. High Intensity: Working between 75-80% of your Target Heart Rate. your session should 10-20 minutes in length. Have you ever dieted or worked out and then suddenly…BOOM… you stop seeing results.

If your body cannot predict your pattern. I have filled in an example for you. there are many more forms at the end of this program. it cannot adjust itself to plateau. Remember.This keeps your body guessing.com 21 . Use the log below to help log your cardio program.7 mph Additional Notes Incline level = 0 Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. You may find one of those suits you better than this one.TrainerLynn. Personal Fitness Log Date Cardio Activity 1/6/06 Treadmill Length 30 Min Intensity Level Speed Medium 3.

I am going to give you the simplest way. Strength Training How-To At this point you should have talked with your doctor.One complete exercise motion. here is a classic. How many reps and sets should I do? How many reps and sets you do is completely dependent upon your goals and strength training method of choice. taken your measurements and picked your favorite cardio activities.com 22 .Part B: Strength Training Strength training is an integral part of any fitness program. strength training is anything that makes us use our muscles. But my point is made! KISSKeep It Simple Silly. The general sequence of your basic strength training session should look something like this: > Warm-up for 5-10 minutes (jogging.allow 30 seconds of rest > Complete your third set Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. etc) > Do 1 warm-up set by using light weights for each muscle group > Select your first muscle and begin your first set of 12 reps.TrainerLynn. Rest. There are so many methods out there to learn about. I call it Basic Strength Training and it is devised of doing a warm up set and then 3 sets of 12 reps for every major muscle in your body. Exhaustion or Fatigue. Strength Training 101 Strength training is any activity that forces the muscle to work at a higher load and intensity than at rest. This program offers many methods for you to pick.The amount of time between sets and/or workout days.allow 30 seconds of rest > Continue with second set.The point at which you cannot perform another rep using perfect form. Strength training and cardio work synergistically. Here are a few common questions about strength training. Repetition (rep) .A group of repetitions. They compliment each other. That is not the technical definition. In plain English. identified your goals and motivations. Set. skipping. Read through the information below to get a working knowledge of what strength training is and is not. Beginning a strength training routine will be much easier once you know some basic definitions. Use the one you like best. It’s very easy to begin. But for now.

Should I workout everyday? NO! A very important rule is to allow your muscles at least 24-48 hours of rest before working them again. fill out the questions I ask and begin to visualize your new lifestyle! How fast should I lift weights? A good speed is somewhere between 2-4 seconds on the lift and 3-4 seconds on the lowering phase. However if you lift a weight 17 times with perfect form… it’s time to increase the size of your weight. you will not be partaking in Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. This is also a good order in which they should be trained. Momentum is. Chest Back Quads Shoulders Hams & Glutes Biceps Triceps Abs Calves I will tie all this together for you. just remember to move slowly. Can it be done? Sure. then you need to lower your weight. If you lift a weight and sacrifice your form on rep #6. Just think about the things I am saying. Don’t worry if you aren’t quite getting it all at this point in time. What weight should I lift? You will lift a weight that you can lift about 12 times with perfect form. do not fear lifting heavier weights! Women will not bulk up because they lift a 20 pound dumbbell. let them rest tomorrow. But if you are an average woman looking to lose body fat. So for example. if you work your biceps today. Women simply do not have enough testosterone to dramatically increase the size of their muscles. Also.TrainerLynn.com 23 . We will talk more about proper rest days later.> When finished the warm up set and all three sets for a particular muscle. Choosing the correct weight size takes some getting used to. But do it right and you will see rewards faster than usual. 2-4 seconds on the hard part and 3-4 seconds on the easier part. Or think of it this way. Your muscles aren't really doing the work if you move faster than that. ☺ If counting sounds like too much hassle. move on to the next muscle group > Continue this pattern until all muscles are worked for the day Here are the muscle groups you need to train each week.

I figured the more options you have. You really won’t get the most benefit from your strength training program. You may use this form. several days of rest and a superb nutrition program. We are in the process of learning about each one of those segments. or one of the many forms you get as freebies at the end of this program. You will see that I have included an area for your cardio workouts as well.bodybuilding techniques.com 24 . the more likely you will find one that works best for you. but that is outside the scope of this program. Don’t worry about bulking up if you are a woman. I think I’ve made my point. So lift a weight that fits you best. Lift the proper weight! ☺ Moving on. several days of strength training. a good health and fitness program will include several days of cardio. Keep going! Here is a strength training log that you may use. And soon we will be tying it all together to create your very own personalized program.TrainerLynn. The worst thing you could do is lift a weight that is too light. your own form. That goal is great for some people. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.

com 25 .Today’s Date.TrainerLynn.com/strength-training-logs.strength-training-woman._________ Muscle Group Exercise Set # Pounds Lifted # of Reps Muscle Group Exercise Set # Pounds Lifted # of Reps / / / Abs Exercise Exercise Exercise Exercise Exercise HOW I FEEL AFTER TODAY'S WORKOUT: / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Chest / / / / / / / / / / / / Back / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / Biceps Triceps Quads Hams and Glutes Shoulders Calves # of Reps or Seconds Cardio Activity Length of Time Intensity Level Other Notes * Learn how to use this form by visiting: http://www.html Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.

I also wouldn’t go lower than 8 reps.TrainerLynn. You will not strength train every day. then increase the size of your weight. Read through the bicep exercises. That is now your bicep exercise. - - NOTE. You will not strength train the same muscle two days in a row. there are many different methods to this. but 3 sets of 12 reps is more than enough for right now. Fill it in on your strength training log. descriptions and tips at the end of this program. As I mentioned before.Keep It Simple Silly. Continue on until you have selected an exercise for each muscle group.com 26 . There are many exercises for you to build your fitness program around. KISS.Here is an idea of what your strength training routine will look like: It will consist of working all the major muscles groups in your body 2-3 times per week. then drop down a weight. You will lift a weight that you can comfortably lift with perfect form at least 8 times and no more than 12 times. Then pick your favorite one. If you cannot lift with perfect form 8 times. Each muscle will receive 4 sets per session (1 warm up and 3 regular sets) Each and every set you do will consist of about 12 reps. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www.The above tips are meant to help you start a Basic Strength Training routine. If you can hit 12 or more reps with great form. I wouldn’t go higher than 12 reps. I have included quite a few photos. Each strength training session will be approximately 45 minutes long.

and tears. Stretching warm muscles allows us to stretch deeper Stretching muscles after a workout will help drain lactic acid from the muscles. This means that you won’t be so achy the next day. Stretching muscles after they have been worked is optimal for several reasons. I always recommend my personal training clients to end their workout session with a series of stretches. strains. pulls. Use the following stretch chart to aid in a proper cool down. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Stretching warm muscles is safer and leads to less injuries.com 27 .Part C: Stretching and Cooling Down Cooling down is a must do.TrainerLynn. This serves as their cool down period.

Rest Days From Working Out Just as our muscle needs a day off from strength training. Calculate the amount of time you slept. allow them to relax tomorrow.com 28 . the rest time between strength training sessions is when the muscle repairs itself and grows stronger! If you never allow your muscles to rebuild and repair. Do you wake up several times a night because you are uncomfortable? Do you wake up freezing or sweating? Do you wake up to go to the bathroom often? Figure out a way to make your sleep more sound and more relaxing to the body. This is how much sleep your body needs each night for maximum results. our body needs a day off from working out. the possibility of overtraining and injuries becomes more prevalent. You may be the same. sleep in comfortable clothes that will keep your body temperature just right. Want Me to Custom Build a Fitness and Nutrition Program For You? http://www. Let your body and your mind rejuvenate itself with a day of relaxation. For example drink less before bed. Wake up naturally. Do not set your alarm clock for the next morning. Proper Sleep I know you have heard this one before.TrainerLynn. This means strength training and cardio. I am one of those people that function better with 9 hours of sleep.Part D: Rest Rest is broken down into 3 different categories: rest days between strength training. Believe it or not. rest days from working out and proper sleep. If you work your bicep muscles today. This does not mean sitting on the couch all day! It simply means that your daily activities are enough for today. Proper sleep also means quality sleep. If you work your muscles two days in a row. invest in a new mattress or pillow. Rest Days Between Strength Training Sessions We already discussed this a bit above. you are always working with sub-par muscles. To determine how much sleep your body needs. go to bed a decent time. Some of us need more. etc. We all need 7-8 hours of rest every single night.

7) You will lift a weight th