Food Choices

Food Group
Breakfast Calories: 80 cal ~ 270 cal ~ 115 cal ~ 165 cal ~ 265 cal ~ 240 cal ~ 350 cal

Food Name and Amount

Dannon Light & Fit Yogurt (80 cal) Greek or regular 1 serving Cheerios (100 cal/serving) or Kix (110 cal/serving), 2% milk (65 cal/one-half cup) 1 packet Quaker Low Sugar Oatmeal (110-120 cal) Scrambled eggs (2 eggs = 140 cal) with cheese or veggies. Eggs made from Great Value Liquid Egg Whites. Cheese = Kraft Singles from skim milk (25 cal/slice) 2 fried whole eggs (185 cal), 2 slices of toast (80 cal). Weight Watchers Whole Weight bread. 2 pieces of French toast (from WW bread, egg whites, skim milk = 140 cal) with Aunt Jemina Lite Syrup (100 cal/one-fourth cup) Bisquick Heart Healthy or Fiber One Whole Grain pancakes with blueberries (3 pancakes = 250 cal) with blueberries, Aunt Jemina Lite Syrup (100 cal) Drinks: Water (0 cal), OJ (Tropicana 110 cal), Skim milk used to cook with (86 cal), 2% milk to drink (130 cal)

Calorie Goal for Breakfast <450 cal. Lunch 170 cal 210 cal 270 cal 400 cal for PBB or 340 for PBJ 105 cal 140-160 cal 220 cal 235 cal 365 cal 270 cal 350 cal 310 cal Calorie Goal for Lunch <500 cal

Sides: Fruit Bananas (110 cal for 1), Strawberries (1 cup = 53 cal), Blueberries (1 cup =83 cal), Grapes (1 cup = 62 cal)

Tuna Melt (Chicken of the Sea Chunk Light Tuna 50 cal, 1 slice of cheese 25 cal, on 2 pieces of bread 80 cal) + Pickles (5 cal) Turkey Sandwich (Healthy Choice Turkey, Light Mayo, Lettuce on Weight Watcher Bun-110) Sloppy Joe (Hunts Manwich on Weight Watcher Bun) Peanut Butter and Banana Sandwich or PBJ Grilled Cheese Sandwich (Weight Watchers bread + Kraft Skim Cheese) French Fries for salad (Ore Ida) -- baked Breaded chicken (110 cal per piece) Steak Umm, 1 slice cheese, on bun Chicken Patty with light mayo, lettuce on bun Cheeseburger (homemade from 80/20) with ketchup and pickles Meatball (homemade from lean 80/20) Sandwich with mozzarella cheese Lean Cuisine French Bread Pep. Pizza Sides: Potato Chips (75 cal for Lays Light Potato Chips, 130 cal for Baked Lays Ruffled Cheddar) Pretzels (Synders of Hanover sticks): 110 cal French Fries (baked in oven): 140-160 cal Fruit: Bananas (110 cal for 1), Strawberries (1 cup = 53 cal), Blueberries (1 cup =83 cal), Grapes (1 cup = 62 cal) Salad spinach (~5 cal per cup of spinach), croutons, bacon bits, 1 slice of cheese, and Kraft zesty fat free Italian dressing (120 calories) Drink Water! Spaghetti with DelGrossos Meat Flavored Sauce. Not including meatballs. Corn on the Cob (65 cal per ear with I cant believe its not butter spray)+ cheeseburger Steak Salad with fries. Salad as in Lunch category (120 cal + 150 for fries + 100 for steak) Breaded (crackers) and baked fish (4oz serving) Drink Water! French Fries: 140-160 cal (baked) Grapes (1 cup = 60 cal) with Cheddar Cheese (1 stick = 60 cal) Sargento Low Fat Cheddar Cheese Sticks Jello 60 calorie pudding cups Dark Chocolate Hershey Kisses (5) Apple (70 cal) with peanut butter (1 tablespoons = 100 cal) Whole grain Cheeze Its (27 crackers) Popcorn 100 calorie packs

Dinner 300 cal 400 cal 370 cal 170 cal Calorie Goal for Dinner < 500 cal Snack 120 cal 60 cal 100 cal 170 cal 150 cal 100 cal

Daily Calorie Goal: about 1500 cal/day net. Net = calories in diet calories burned from exercise. http://www.webmd.com/diet/calories-chart