MENU PLANNING

At Home:

Calorie Calorie per Total

Options Serving Carb: Waffle Sandwich

115 115 11 1 Kashi Go Vanilla Protein Waffles

255 140 0 2 Scrambled Eggs

290 35 0 1 slice Canadian Bacon

405 115 11 1 Kashi Go Vanilla Protein Waffles

455 50 0 2 Tbsp Reduced Fat Mozarella Cheese

505 50 13 Motts Unsweetened Applesauce

35 Total Carb

Calorie Calorie per Total

Options Serving Carb: Breakfast Scramble

140 140 0 2 eggs, scrambled

230 100 1 3 links, Applegate chicken and sage sausage

300 60 12 1 slice, Dave’s Killer Thin Sliced 21 Grain Bread

390 90 4 1 Tbsp, Barney Butter Smooth Almond Butter

510 120 14 Dannon Oikos Triple Zero Yogurt

31 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.
 MENU PLANNING
At Home:

Calorie Calorie per Total

Options Serving Carb: Breakfast Protein Wrap

50 50 11 Flatout wraps multigrain with flax

60 10 0 Spinach Leaves

135 75 0 feta president fat free feta crumbles (3 tbsps)

235 100 0 1/3 Avocado

295 60 15 1 Oranage

375 80 6 1 cup Fairlife Fat Free Milk

495 120 4 1 scoop Vega Protein & Greens: Vanilla Protein Powder

36 Total Carb

Calorie Calorie per Total

Options Serving Carb: Smoothie Breakfast

120 120 4 1 scoop Vega Protein & Greens: Vanilla Protein Powder

200 80 6 1 cup Fairlife Fat Free Milk

260 60 15 1/2 package Blendables Great Escape

320 60 4 1 Tbsp Chia Seed

395 75 0 1/4 Avocado

495 100 8 Mini Kind Bar

37 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.
 MENU PLANNING
At Home:

Calorie Calorie per Total

Options Serving Carb: Breakfast Tacos

140 140 0 2 scrambled eggs

210 70 15 Bush's Reduced Sodium Black Beans

300 90 24 (2) Mission Carb Balance Whole Wheat Tortillas

400 100 0 1/3 Avocado

450 50 0 2 Tbsp Shredded Low Fat Mozarella

500 50 0 7 Almonds/Cashews

39 Total Carb

Calorie Calorie per Total

Options Serving Carb: Sweet Potato Hash

100 100 20 Medium Sweet Potato

180 80 6 5 oz Plain Yogurt

275 95 3 1 T Melted Almond Butter

335 60 0 1 Tbsp Chia Seed

435 100 0 3 links Applegate chicken and sage sausage

505 60 15 1 Orange

41 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.
 MENU PLANNING
At Home:

Calorie Calorie per Total

Options Serving Carb: Ham & Cheese Omelet

140 140 0 2 eggs

190 50 0 1 slice, Reduced-Fat Colby Cheese

240 50 0 3 slices, HEB Natural Black Forest Uncured Ham

300 60 11 1/2 Thomas Whole Wheat English Muffin

360 60 11 1/2 Thomas Whole Wheat English Muffin

380 20 10 2 Tbsp, Polaner Strawberry Preserves with Fiber

460 80 9 1 pkg Dannon Light & Fit Yogurt

510 50 0 6 Almonds

41 Total Carb

Calorie Calorie per Total

Options Serving Carb: Toast and Cottage Cheese

120 120 24 2 slices Daves Killer Thin sliced 21 grain bread

300 180 4 2 Tbsp Nut Butter

360 60 15 1/2 Banana

420 60 0 1 Tbsp Chia Seed

510 90 0 1/2 cup Daisy Low Fat Cottage Cheese

43 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.
 MENU PLANNING
At Home:

Calorie Calorie per Total

Options Serving Carb: Breakfast Sandwich
4 slices, Applegate Naturals Oven-Roasted Chicken Breast
65 65 0
Lunch Meat

115 50 0 1 slices, Reduced-Fat Colby Cheese

255 140 28 1/4 cup, Spinach

265 10 0 1 Whole Wheat Sandwich Thins

305 40 0 1 Tbsp Kraft Avocado Oil Mayo

395 90 15 Dannon Light & Fit Mixed Berry Smoothie

495 100 0 12 Almonds

43 Total Carb

Calorie Calorie per Total

Options Serving Carb: Oatmeal Breakfast

100 100 19 Quaker instant original oatmeal

130 30 1 1 cup Unsweetented Almond Milk

230 100 0 12 almonds/cashews

300 60 15 2 Tbsp Raisins

390 90 0 3 slices Jennie-O Turkey Bacon

490 100 0 1/3 Avocado

44 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.
 MENU PLANNING
At Home:

Calorie Calorie per Total

Options Serving Carb: Avocado Toast

120 120 24 2 slices Daves Killer Thin sliced 21 grain bread

270 150 0 1/2 avacodo Mashed

310 40 0 1 T Pumpkin Seeds

410 100 2 100 Calorie Muscle Milk

490 80 20 Medium Apple

46 Total Carb

Calorie Calorie per Total

Options Serving Carb: Bagel & Cream Cheese

100 100 20 1 Pepperidge Farms Mini Bagel

150 50 2 2 Tbsp Philadelphia Whipped Cream Cheese

310 160 5 Premier Protein Drink

420 110 11 Breakstone's Cottage Doubles 2% Pineapple Cottage Cheese

520 100 0 14 Almonds/Cashews

37 Total Carb

© Fork Friendly. All rights reserved. Materials may not be reproduced, redistributed, or translated without written permission.