Menu Plan Only Here On Etc. Young and Loving It

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Day 1
Breakfast Rice Krispies 1% Milk Banana Morning Snack Dried mixed fruit Cashews Brown Bag Lunch Turkey & cheese sandwich Turkey slices Whole wheat bread Mayonnaise Tomato slices Lettuce Cheddar cheese slice Orange Diet Coke Afternoon Snack Carrot sticks Green bell pepper slices Graham cracker squares (1/2 sheet) Dinner Chicken Burrito Salsa Chicken * Tortilla, flour, 10" Refried beans Reduced fat cheddar cheese Chopped tomatoes Corn with red & green peppers, canned 1% Milk Evening Snack Low fat chocolate pudding
Quantity 1 Cup 3/4 Cup 1 Each
Calories 277
Protein(g) Carb(g) 9 59
Fat(g) 2
Fiber(g) 3
Calc(mg) Iron(mg) 227 2
150 1 oz 1/2 oz 513 2 2 1 2 1 1 1 12 oz Piece Tbl Piece Piece Each Each oz 160 1/2 Cup 1/2 Cup 4 Each 791 4 1 1/2 1 1/4 1/2 1 oz Each Cup oz Cup Cup Cup 80 1/2 Cup
23
17
22
54
25
331
31
35
59
96
19
13
657
14
150
Day 1 Total
1971
101
277
56
33 1417
18
Day 2
Breakfast Cinnamon raisin bagel, 3 1/2" Reduced fat creamy peanut butter 1% Milk School Lunch Chef Salad Low fat ranch dressing Apple Sugar free pink lemonaide Afternoon Snack Grapes Dinner Spaghetti with meat sauce & mushrooms Spaghetti sauce Spaghetti noodles Ground beef Mushrooms Parmesan cheese French bread (2oz slice) Butter 1% Milk Italian style zucchini w/tomatoes Evening Snack Strawberries Fat free cool whip
Quantity 1 Each 1 Tbl 1 Cup
Calories 392
Fat(g) 10
Fiber(g) 3
457 1 1/2 2 1 12 Cup Tbl Each oz 110 1 Cup 972 1 1 2 1/8 1/2 1 2 1 1/2 Cup Cup oz Cup oz Piece tsp Cup Cup 64 1 Cup 2 tsp
26
25
27
243
1 51
29 140
0 27
1 13
16 578
1 10
15
24
Day 2 Total
1995
98
268
64
23 1165
17
Day 3
Breakfast Oatmeal, maple & brown sugar Raisins 1% Milk Morning Snack Cherry Nutri Grain bar Brown Bag Lunch Tuna sandwich on whole wheat Raspberry Ice Crystal Light Bartlett pear Afternoon Snack Unsweetened applesauce BBQ Soy Crisp crackers Dinner Cheeseburger Whole wheat hamburger bun 1/4 lb. Hamburger patty Cheddar cheese slice Mustard Ketchup Lettuce Tomato slices Roasted Red Potatoes * Steamed broccoli Cheese sauce 1% Milk
Quantity 1 Pkg 2 Tbl 1 Cup
Calories 322
Fat(g) 5
Fiber(g) 4
136 1 Each 451 1 Each 12 oz 1 Each 162 1/2 Cup 25 Pieces 1000 1 1/4 1 1 1 1 1/2 1 1/2 1/8 1 Bun lb Each tsp Tbl Piece oz Cup Cup Cup Cup
2 17
27 62
3 17
1 10
15 74
2 3
31
84
61
97
43
13
742
Day 3 Total
2071
101
278
70
31 1326
20
Day 4
Breakfast Eggo frozen waffles Maple syrup 1% Milk School Lunch Bean burrito Fresh fruit cup 1% Milk Afternoon Snack Nonfat strawberry yogurt Dinner Subway 6" Subway Club on white Lays baked potato chips Diet Sprite Chocolate chip cookie
Quantity 2 Each 3 Tbl 1 Cup
Calories 449
Fat(g) 9
Fiber(g) 2
571 1 Each 1 Cup 1 Cup 130 1 Cup 765 1 2 16 1 Each oz oz Each
23
92
13
11
506
8 30
24 122
0 19
0 9
250 140
0 7
Day 4 Total
1915
74
319
41
22 1327
14
Day 5
Breakfast Breakfast-To-Go * Lowfat vanilla yogurt Grape Nuts cereal Frozen blueberries School Lunch Pepperoni pizza slice Garden Salad Lowfat Italian salad dressing 1% Milk Dinner Ham & Broccoli Pasta Alfredo * Ceasar Salad Romaine lettuce Lowfat Ceasar salad dressing Croutons Shredded parmesan cheese 1% Milk Evening Snack Sugar free cherry jell-o Banana, sliced Fat free cool whip Orange juice
Quantity
Calories 352
Fat(g) 4
Fiber(g) 5
1 Cup 1/4 Cup 1/2 Cup 675 1 1 2 1 Each Cup Tbl Cup 742 48 82 25 6 602 5 29 71 33 9 591 5
1 1/2 3 2 1/2 1 1 1/2 3 3/4
Cup Tbl Tbl oz Cup 178 Cup Each Tbl Cup 4 37 1 2 24 1
Day 5 Total
1947
97
257
63
22 1652
19
Day 6 - Weekend
Breakfast Fruit Smoothie * Oat Bran Banana Nut Muffins * Cream Cheese, light, soft Morning Snack Graham Cracker squares (1/2 sheet) Lunch Ham & Swiss Wrap Lean deli ham Swiss cheese, slice Herb wrap Romaine lettuce Diced tomatoes Low fat Ranch dressing 1% Milk Grapes Afternoon Snack Carrot sticks Dinner BBQ Chicken thighs w/sauce BBQ Baked beans Corn on the cob Butter Macaroni salad 1% Milk Whole wheat dinner roll
Quantity 1 1/2 Cup 1 Muffin 1 Tbl
Calories 318
Fat(g) 10
Fiber(g) 4
89 3 Each 654 2 1 1 1 3 2 1 1 oz Each Each Cup Piece Tbl Cup Cup 53 1 Cup 1067 2 3/4 1 1/2 1/2 1 1 Each Cup Each Tbl Cup Cup Each
1 35
16 69
2 27
1 3
5 600
1 4
1 60
12 122
0 39
3 16
27 458
0 7
Day 6 Total
2181
105
272
75
27 1334
13
Day 7 - Weekend
Breakfast Scrambled Eggs Eggs 1% Milk Reduced fat cheddar cheese Whole wheat toast Grape jelly Cantaloupe, cubed 1% Milk Lunch Chicken teriyaki bowl Steamed rice Teriyaki chicken breast Stir fry mixed vegetables Iced tea w/lemon Afternoon Snack Apple Dinner Stove-Top Macaroni & Cheese * Peas 1% Milk Evening Snack Chocolate cake w/icing, (1/8 cake)
Quantity
Calories 602
Fat(g) 23
Fiber(g) 5
2 2 1 2 2 1 1
Each Tbl oz Piece tsp Cup Cup 581 28 107 4 7 133 7
1 3 1 12
Cup oz Cup oz 72 0 37 19 79 0 14 3 7 8 807 0 3
1 Each 591 1 1/2 Cup 1/2 Cup 1 Cup 234 1 Piece 3 35 11 2 28 1
Day 7 Total
2080
106
303
52
24 1619
15

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When you see this symbol, look for a recipe!

Quantity 1 Cup 3/4 Cup 1 Each

Calc(mg) Iron(mg) 227 2

Quantity 1 Each 1 Tbl 1 Cup

Calc(mg) Iron(mg) 304 3

Quantity 1 Pkg 2 Tbl 1 Cup

Calc(mg) Iron(mg) 411 5

Quantity 2 Each 3 Tbl 1 Cup

Calc(mg) Iron(mg) 431 4

571 1 Each 1 Cup 1 Cup 130 1 Cup 765 1 2 16 1 Each oz oz Each

Calc(mg) Iron(mg) 435 8

1 1/2 3 2 1/2 1 1 1/2 3 3/4

Cup Tbl Tbl oz Cup 178 Cup Each Tbl Cup 4 37 1 2 24 1

Quantity 1 1/2 Cup 1 Muffin 1 Tbl

Calc(mg) Iron(mg) 247 1

Calc(mg) Iron(mg) 643 4

Each Tbl oz Piece tsp Cup Cup 581 28 107 4 7 133 7

Cup oz Cup oz 72 0 37 19 79 0 14 3 7 8 807 0 3

1 Each 591 1 1/2 Cup 1/2 Cup 1 Cup 234 1 Piece 3 35 11 2 28 1

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