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-Week Guide to
ealthy Eatingomplete with daily meal plans, 48 delicious recipes and convenient weekly grocery lists
8-Week Guide to
Healthy Eatingcomplete with daily meal plans, 48 deliciousrecipes and convenient weekly grocery lists
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Weme Gie Heah Eaig
We understand that life can get pretty hectic. Sometimes you barely havetime to eat, let alone to eat balanced, healthy meals. We want to help, andin the Guide to Healthy Eating weve planned and presented every detail ofa simple meal plan that you can start now and see results fast.
The Guide to Healthy Eating is quick and easy because weve done allthe work for you. We started with eight weeks of meal plans, designedby a team of registered dietitians and gourmet chefsso you know thatyour meals will be healthy and delicious. Every meal of the day, includingsnacks, has been carefully laid out; weve even counted the calories soyou dont have to.
The recipes that you need are all included in the Guide, with directions thatare clear and easy to follow. To top it off, weve gone through each week
of the plan and created a grocery list that makes shopping easyjust followthe list and youll always have exactly what you need at meal time.
Youll notice that each week leaves one day openthis is your dayto choose your own meals, but dont use it as an excuse to binge.Remember your health, weight and fitness goals, and try to eat foodssimilar to those in the meal plan.
Follow the Guide to Healthy Eating and youll find balanced, healthy, deli-
cious results in no time!
IntroductIon
1
Consult your physician before starting this or any other meal plan. If you are pregnant,
diabetic, have a heart condition or have any other medical condition, do not undertake this
or any dietary change without your physicians permission.
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usInG tHE GrocEry lIst
2
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
dAIryq Fat-free sour cream 1/2 cupq Shredded, low-fat 1 cup
cheddar cheesem Ranch dip 1 (7.5-oz.)
containerm Light yogurt 3 (6-oz.)
containersm Eggs 1/2 dozenm Orange juice 1/2 gallon
(calcium-fortified)m Low-fat cottage cheese 1 (8-oz.) containerm Part-skim mozzarella 1 each
string cheesem Cheese slices (low-fat) 1 (16 slice)
package
GrAInm Kashi cereal or Cheerios 1 (14-oz.) boxm Plain oatmeal 1 (2-lb.) containerq Whole-wheat tor ti ll as 8 eachq Whole-grain pas ta 1 (8-oz.) packagem Whole-wheat pita bread 1 package
(6 1/2 inch)q Garlic bread 1/2 loaf
(whole-wheat, if possible)q Whole-wheat dinner rolls 4 eachq Instant brown rice 3 cups cookedq UNCLE BENS Long Grain 1 (6.2-oz.) box
and Wild Rice (Fast Cook)
PAcKAGEd Goodsm Mixed nuts 1 (4.5-oz.)
containerm Whole-wheat pretzels 1 (15-oz.) bagm 94% fat-free microwave 1 (9-oz.) box
popcorn or plain popcornm Baked chips 1 (10-oz.) bagq Tomato paste 1 (6-oz.) canq Tomato sauce 1 (15-oz.) canq Enchilada sauce 1 (10-oz.) canq Fat-free refried beans 1 (14-oz.) canq Italian-flavored, diced, 1 (15-oz.) can
stewed tomatoesm Healthy Choice 1 can
broth-based soupq Marinades of choice 2 each
FruItq Lemons 1 eachm Apples 2 eachm Bananas 1 eachm Berries 1/2 cupm Grapes 1 1/2 pounds
m Grapefruit 1 eachm Melons 1 cup eachm Nectarines 1 eachm Peaches 1 eachm Plums 1 eachm Oranges 1 eachq Fresh fr uit of choice 10 cups
VEGEtABlEsm Baby carrots 1 (1-lb.) bagm Cucumbers 1 eachm Sugar snap peas 1 small bag
(or 1 cup)m Celery 1 stalkm Dark, leafy green salad mix 1 (5-oz.) bagq Dark, leafy green salad mix 13 oz.m Tomatoes 1 eachq Tomatoes 3 eachq Onions (yellow or white) 1 1/2 eachq Red onions 1/4 eachq Jalapeo peppers 1 1/2 eachq Fresh cilantro 1/4 bunchm Broccoli florets 1 bunchq Broccoli florets 2 bunchesq Crookneck OR 1 of choice
zucchini squashq Red potatoes 6 eachq Whole mushrooms 8 oz.
FroZEn Foodsq Frozen green peas 2 cupsq Birds Eye Frozen 1 (28-oz.) bag
Vegetable Stir Frym Lean Cuisine or Heal thy 1 each
Choice frozen entre 450 calories
m Frozen yogurt 1 (1.75-quart)container
MEAtm Sliced turkey 8 thin slicesm Tuna in spring water 1 canq Lean ground beef 1/2 lb.m Boneless, skinless 1 each
chicken breasts
q Boneless, skinless 3 lbs.chicken breastsq Boneless, skinless chicken 1 lb.
breasts OR precooked shrimpq Turkey tenderloin 1 1/2 lbs.q Fish fillets of choice 4 (8-oz.) fillets
(i.e. halibut, haddock, orangeroughy, red snapper, etc.)
__ Whole-wheat bread__ Low-fat milk__ Parmesan cheese__ Low-fat salad dressing__ Brown sugar
__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip
__ Jam or preserves__ MustardP
ANTRY
m= These items are for your breakfast, lunch& snack menus and will allow for 1 serving
q= These items are for your DInner menus and
will allow for 4 servings
WEEK 1 GrocEry lIst
PiCheck this column to see at a glance howmuch of each item youll need to prepareyour meals throughout the day. Itemsmarked with a m are for breakfasts,lunches, and snacks. The amounts shownare enough to SERVE ONE. Items markedwith a q are for dinner. The dinneramounts will SERVE FOUR TO SIXcomfortably. If youre cooking for one, its
easy to halve or quarter the recipe. If youend up with leftovers, youre welcome toeat them in place of one of yourrecommended meals, but remember tokeep your portion sizes modest. If more
than four are expected for dinner, theGrocery List makes it easy to decidewhich ingredients youll need more of
to alter your dinner recipes.
Pa Iem chekBefore shopping each week, check tomake sure you have enough of theseessentials. Theyre common ingredientsin many of the meals youll be preparing,so if youre running short, youll want
to restock.
Iem cmThis column lets you know convenientlyand easily which foods youll need during
the upcoming week. You may substituteanother food of choice at any time. Just
take note of the calories allotted for aspecific food or meal, and try to substitutewithin that calorie budget. Substitutionalso applies to fruits or vegetables, some
of which may be out of season orsimply unavailable.
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dAIryqFat-free sour cream 1/2 cupqShredded, low-fat 1 cup
cheddar cheesemRanch dip 1 (7.5-oz.)
containermLight yogurt 3 (6-oz.)
containersmEggs 1/2 dozenmOrange juice 1/2 gallon
(calcium-fortified)mLow-fat cottage cheese 1 (8-oz.) containermPart-skim mozzarella 1 each
string cheesemCheese slices (low-fat) 1 (16 slice)
package
GrAInmKashi cereal or Cheerios 1 (14-oz.) boxmPlain oatmeal 1 (2-lb.) containerqWhole-wheat tortillas 8 each
qWhole-grain pasta 1 (8-oz.) packagemWhole-wheat pita bread 1 package
(6 1/2 inch)qGarlic bread 1/2 loaf
(whole-wheat, if possible)qWhole-wheat dinner rolls 4 eachqInstant brown rice 3 cups cookedqUNCLE BENS Long Grain 1 (6.2-oz.) box
and Wild Rice (Fast Cook)
PAcKAGEd Goods
mMixed nuts 1 (4.5-oz.)container
mWhole-wheat pretzels 1 (15-oz.) bagm94% fat-free microwave 1 (9-oz.) box
popcorn or plain popcornmBaked chips 1 (10-oz.) bagqTomato paste 1 (6-oz.) canqTomato sauce 1 (15-oz.) canqEnchilada sauce 1 (10-oz.) canqFat-free refried beans 1 (14-oz.) canq
Italian-flavored, diced, 1 (15-oz.) canstewed tomatoesmHealthy Choice 1 can
broth-based soupqMarinades of choice 2 each
FruIt
qLemons 1 eachmApples 2 eachmBananas 1 each
mBerries 1/2 cup
mGrapes 1 1/2 poundsmGrapefruit 1 eachmMelons 1 cup eachmNectarines 1 eachmPeaches 1 eachmPlums 1 eachmOranges 1 eachqFresh fruit of choice 10 cups
VEGEtABlEs
mBaby carrots 1 (1-lb.) bagmCucumbers 1 eachmSugar snap peas 1 small bag
(or 1 cup)mCelery 1 stalkmDark, leafy green salad mix 1 (5-oz.) bagqDark, leafy green salad mix 13 oz.mTomatoes 1 eachqTomatoes 3 eachqOnions (yellow or white) 1 1/2 each
qRed onions 1/4 eachqJalapeo peppers 1 1/2 eachqFresh cilantro 1/4 bunchmBroccoli florets 1 bunchqBroccoli florets 2 bunchesqCrookneck OR 1 of choice
zucchini squashqRed potatoes 6 eachqWhole mushrooms 8 oz.
FroZEn Foods
qFrozen green peas 2 cupsqBirds Eye Frozen 1 (28-oz.) bag
Vegetable Stir FrymLean Cuisine or Healthy 1 each
Choice frozen entre450 calories
mFrozen yogurt 1 (1.75-quart)container
MEAtm
Sliced turkey 8 thin slicesmTuna in spring water 1 canqLean ground beef 1/2 lb.mBoneless, skinless 1 each
chicken breastsqBoneless, skinless 3 lbs.
chicken breastsqBoneless, skinless chicken 1 lb.
breasts OR precooked shrimpqTurkey tenderloin 1 1/2 lbs.qFish fillets of choice 4 (8-oz.) fillets
(i.e. halibut, haddock, orangeroughy, red snapper, etc.)
__ Whole-wheat bread__ Low-fat milk__ Parmesan cheese__ Low-fat salad dressing__ Brown sugar
__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip
__ Jam or preserves__ MustardP
ANTRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 1 GrocEry lIst
3
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BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
snAcK1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH2 slices whole-wheat bread . . . . . . . . . . . .200
4 slices lean turkey or other lean deli meat . .401 Tbsp. Light Miracle Whip or
light mayo; mustard . . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
1 oz. baked chips (912 chips) . . . . . . . . .120
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr1 cup Spaghetti with Sauce . . . . . . . . . . . .300
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 slice garlic bread (whole-wheat
bread if possible) . . . . . . . . . . . . . . . . . .1601 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1789
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .1704 slices lean turkey or other lean deli meat . .40
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4
1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr2 cups Stir-fry with Chicken or Shrimp. . . .305
3/4 cup brown rice . . . . . . . . . . . . . . . . . .162
1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1813
dAy 1 dAy 2
WEEK 1 MEAl PlAns
4
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BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncHLean Cuisine or Healthy Choice frozen
entre 450 calories OR 2 cups leftover
chicken or shrimp stir-fry with 1/2
cup brown rice . . . . . . . . . . . . . . . . . . . .450
1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK1/2 cup low-fat cottage cheese . . . . . . . . . .80
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr1 Chicken Enchilada with Salsa and
1 Tbsp. light sour cream. . . . . . . . . . . . .290
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1789
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK1 cup (about 20) sugar snap peas . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .1404 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 slice whole-wheat bread . . . . . . . . . . . . .100
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr6 oz. Marinated Fish (i.e., halibut, haddock,
orange roughy, red snapper, etc.) . . . . . .260
4 cups steamed baby red potatoes
(no butter, use herbs to season). . . . . . . .70
1 cup steamed broccoli . . . . . . . . . . . . . . . .44
1 whole-wheat dinner roll . . . . . . . . . . . . . . .901 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
1 cup melon (i.e., cantaloupe,
watermelon, honeydew) . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1798
dAy 3 dAy 4
WEEK 1 MEAl PlAns
5
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BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
2 tsp. butter or soft tub margarine . . . . . . . .66
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67
1 string cheese (part-skim mozzarella). . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 1/2 cups broth-based soup. . . . . . . . . . .150
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Broiled or Grilled Lemon Chicken (1 breast)
with Roasted Veggies (1 1/2 cups). . . . .330
1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1799
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
4 oz. Marinated Turkey Tenderloin . . . . . . .170
1/2 cup Uncle Bens Long Grain and
Wild Rice Fast Cook Recipe . . . . . . . . . .100
1/2 cup green peas . . . . . . . . . . . . . . . . . . .60
1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1794
dAy 5 dAy 6
WEEK 1 MEAl PlAns
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dAIryqShredded, low-fat 1 cup
cheddar cheesemLight yogurt 4 (6-oz.)
containersmEggs 1/2 dozenqLight sour cream 1/2 cup
GrAInqWhole-wheat tortillas 8 eachmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 8 eachqWhole-wheat buns 4 eachqWhole-wheat pasta 16 oz.
of choice
PAcKAGEd GoodsqDijon mustard 2 tbsp.qFermented black beans 1/3 cupqTomato paste 1 (6 oz.) canqSloppy joe seasoning 1 packetqTaco seasoning 1 packetqBlack beans 1 (15-oz.) canqReduced-Fat Cream 1 (10 3/4-oz.)
of Mushroom Soup canqSalsa 1 cupqSliced black olives 1 (2.25-oz.) can
FruIt
mApples 2 eachmBananas 2 eachmBerries 1/2 cupmGrapes 3/4 lb.m
Grapefruit 1 eachmPears 1 eachmMelons 1 cupmNectarines 1 eachmOranges 2 eachmPeaches 1 eachmKiwis 1 eachmPlums 2 eachmTangerines 1 eachqMixed fruit of choice 2 cups
VEGEtABlEs
mBaby carrots 1 (1-lb.) bagmCucumbers 2 eachmSugar snap peas 1 small bag
(or 1 cup)qGreen onions/scallions 8 eachmDark, leafy green 1 (5-oz.) bag
salad mixqDark, leafy green 1 (7-oz.) bag
salad mixqBaby spinach 1 (16-oz.) bagmTomato 2 eachqTomato 2 each
qRoma tomatoes OR 12 each ORcherry or grape tomatoes 1 carton
mBroccoli florets 1/4 lb.mRaw vegetables of choice 4 cups
FroZEn Foods
mLean Cuisine or 1 eachHealthy Choice frozenentre 350 calories
qFrozen broccoli spears 1 (10-oz.) bagqFrozen, mixed vegetables 2 cups
of choice
MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqSalmon fillets 2 lbs.mBoneless, skinless 1 each
chicken breastsqBoneless, skinless 3 lbs.chicken breasts
qBoneless, skinless 1 lb.chicken breasts orextra-lean ground beef
qExtra-lean ground beef 1 lb.or turkey
__ Whole-wheat bread__ Low-fat milk__ Orange-juice
(calcium-fortified)__ Kashi cereal or Cheerios
__ Low-fat salad dressing
__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip
__ Jam or preserves
__ Mustard__ Parmesan cheese__ Oatmeal__ Light sour cream__ Frozen yogurt__ Baked chips
__ Whole-wheat pita bread__ Fat-free popcorn__ Whole-wheat pretzels__ Mixed nuts
PA
NTRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 2 GrocEry lIst
7
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BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
snAcK
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
1/2 oz. whole-wheat pretzels
(57 small knots) . . . . . . . . . . . . . . . . . . .54
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
Lean Cuisine or Healthy Choice
frozen entre 350 calories . . . . . . . . . .350
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
6 oz. Steamed Salmon with BlackBean Sauce . . . . . . . . . . . . . . . . . . . . . .358
1/2 cup steamed mixed vegetables . . . . . . .25
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 cup melon (i.e., cantaloupe,
watermelon, honeydew) . . . . . . . . . . . . . .60
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1782
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 tsp. butter or soft tub margarine . . . . . . . .33
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip or
light mayo; mustard. . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37
1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
1/2 oz. whole-wheat pretzels
(57 small knots) . . . . . . . . . . . . . . . . . . .54water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Sloppy Joe (1/2 cup) on a whole-wheat bun . .300
1 cup raw veggies (i.e., carrots, celery,
broccoli, cucumber, cherry tomatoes) . . .40
3 Tbsp. low-fat dressing . . . . . . . . . . . . . . .75
1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135
1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1785
dAy 1 dAy 2
WEEK 2 MEAl PlAns
8
8/3/2019 2400 Nueces EG
10/64
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1 oz. baked chips (912 chips) . . . . . . . . .120
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Sliced Seasoned Chicken over Spinach Salad
(1 chicken breast, 3 cups spinach salad) . .357
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1801
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1 cup (about 20) sugar snap peas . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .170
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 cups Chicken Divan . . . . . . . . . . . . . . . .335
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1786
dAy 3 dAy 4
WEEK 2 MEAl PlAns
9
8/3/2019 2400 Nueces EG
11/64
BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
1 cup orange juice (calcium-fortified). . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .140
4 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 1/2 cups Roasted Tomato Pasta . . . . . . .502
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1782
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
peanut butter (1 Tbsp.) and jelly or
jam (1 Tbsp.) sandwich on whole-wheat
bread (2 slices) . . . . . . . . . . . . . . . . . . .350
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 Soft Tacos:
2 whole-wheat tortillas . . . . . . . . . . . . . .150
4 oz. taco meat (extra-lean ground
beef or chicken) . . . . . . . . . . . . . . . . .190
1/4 cup low-fat cheddar cheese . . . . . . . .50
lettuce, tomato, olives, etc.. . . . . . . . . . . .30
1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12
1 Tbsp. light sour cream. . . . . . . . . . . . . .18
1/3 cup black beans . . . . . . . . . . . . . . . . . .74
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1798
dAy 5 dAy 6
WEEK 2 MEAl PlAns
10
8/3/2019 2400 Nueces EG
12/64
dAIryqLow-fat cheddar cheese 1 cupmLight yogurt 4 (6-oz.)
containersmEggs 1/2 dozenqLight sour cream 1/2 cupmLow-fat cottage cheese 1 small containermPart-skim mozzarella 1 each
string cheese
GrAInqInstant brown rice 3 cups cookedmWhole-wheat dinner rolls 1 each
qWhole-wheat dinner rolls 8 eachqWild rice 4 cups cookedqWhole-wheat tortillas 8 each
PAcKAGEd GoodsqFat-free refried beans 3 (16-oz.) cansqSalsa 1 cupqSlivered almonds 1/3 cupqFat-free chicken broth 1/4 cupmHealthy Choice 1 can
broth-based soupqMarinades of choice 2 bottles
(mesquite, teriyaki)qApricot preserves 2 Tbsp.
FruIt
qLemons 4 eachmApples 2 eachmBananas 2 eachm
Berries 1 1/2 cupmGrapes 1 lb.mGrapefruit 1 eachmTangerines 1 eachmMelons 1 cup eachmNectarines 1 eachmOranges 1 eachqOranges 2 eachmPeaches 2 eachmPears 1 eachqFresh fruit of choice 2 cups
VEGEtABlEs
mBaby carrots 1 (1-lb.) bagmCucumbers 2 eachmSugar snap peas 1 small bag
(or 1 1/2 cups)mCelery 1 stalkmTomatoes 3 eachqTomatoes 1 eachmBroccoli florets 1/4 lb.qFresh cilantro 3 Tbsp.qRed potatoes 1 lb.qCrookneck squash 1 each
qZucchini squash 1 eachqPortabella mushrooms 2 eachqRed onions 1 eachmDark, leafy green 5 oz.
salad mixqDark, leafy green 14 oz.
salad mixqSweet potatoes 4 each
FroZEn Foods
qFrozen, mixed 2 cupsvegetables of choice
qFrozen, stir-fry vegetables 1 (16-oz.) bagmLean Cuisine or 1 each
Healthy Choice frozenentre 425 calories
MEAtmTuna in spring water 1 (6-oz.) canm
Lean turkey deli meat 8 slicesqHalibut fillets 4 (8-oz.) filletsmBoneless, skinless 1 each
chicken breastsqBoneless, skinless 4 lbs.
chicken breastsqLean London Broil 2 lbs.
(flank steak may besubstituted)
__ Whole-wheat bread__ Low-fat milk__ Low-fat salad dressing__ Brown sugar__ Orange juice
(calcium-fortified)
__ Kashi
cereal or Cheerios
__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip
__ Jam or preserves__ 94% fat-free popcorn
__ Oatmeal__ Light sour cream__ Instant brown rice__ Mustard__ Mixed nuts__ Cheese slices (low-fat)
__ Frozen yogurt__ Whole-wheat pretzels__ Whole-wheat pita bread__ Baked chips__ Ranch dip
PAN
TRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 3 GrocEry lIst
11
8/3/2019 2400 Nueces EG
13/64
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .601 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip or
light mayo; mustard . . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
1 oz. baked chips (912 chips) . . . . . . . . .120water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 cup Orange Chicken . . . . . . . . . . . . . . . .264
1/2 cup Lemon Dill Rice . . . . . . . . . . . . . .128
1/2 cup steamed vegetables . . . . . . . . . . . .25
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1794
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .170
4 slices lean turkey or other lean deli meat . .40
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4
1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .252 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 Soft Bean Burritos:
2 soft whole-wheat tortillas. . . . . . . . . . .150
1 cup beans . . . . . . . . . . . . . . . . . . . . . .220
1 oz. (1/4 cup) shredded cheese
(part-skim mozzarella) . . . . . . . . . . . . . .70
lettuce, tomatoes . . . . . . . . . . . . . . . . . . .20
1 Tbsp. light sour cream. . . . . . . . . . . . . .18
1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .12
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1799
dAy 1 dAy 2
WEEK 3 MEAl PlAns
12
8/3/2019 2400 Nueces EG
14/64
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
Lean Cuisine or Healthy Choice frozen
entre 425 calories. . . . . . . . . . . . . . . .425
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
6 oz. Steamed or Broiled Halibut . . . . . . . .243
1/2 cup Seasoned, Boiled Red Potatoes. . . .692 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1813
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1 string cheese (part-skim mozzarella). . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .140
4 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 slice whole-wheat bread . . . . . . . . . . . . .100
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67
1/2 cup (about 10) sugar snap peas . . . . . .40
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 Mesquite-Marinated Chicken Breast . . . .170
1 medium sweet potato, baked . . . . . . . . .115
2 tsp. butter or soft tub margarine . . . . . . . .66
1/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1803
dAy 3 dAy 4
WEEK 3 MEAl PlAns
13
8/3/2019 2400 Nueces EG
15/64
BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
1 cup (about 20) sugar snap peas . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 1/4 cups broth-based soup. . . . . . . . . . .125
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
4 oz. Grilled, Marinated London Broil . . . . .262
1/2 cup Grilled Vegetables . . . . . . . . . . . . . .90
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1815
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1/2 oz. whole-wheat pretzels
(57 small knots) . . . . . . . . . . . . . . . . . . .54
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Teriyaki Chicken, 1 breast . . . . . . . . . . . . .177
1 cup stir-fried vegetables with teriyaki sauce . .80
3/4 cup brown rice . . . . . . . . . . . . . . . . . .162
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
snAcK
1 cup melon (i.e., cantaloupe,
watermelon, honeydew) . . . . . . . . . . . . . .60
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1794
dAy 5 dAy 6
WEEK 3 MEAl PlAns
14
8/3/2019 2400 Nueces EG
16/64
dAIryqHalf-and-half 1/4 cupqButter 1 Tbsp.qShredded, low-fat 1/2 cup
cheddar cheese
qLight sour cream 1/2 cupmLight yogurt 2 (6-oz.)
containersmEggs 1/2 dozenmLow-fat cottage cheese 1 (8-oz.)
container
GrAInmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 12 each
qWhole-wheat buns 4 eachqLinguine (whole-wheat) 16 oz.
PAcKAGEd GoodsqBaked tortilla chips 4 oz.qFat-free chicken broth 1/4 cupqTaco seasoning 1 packetqPowdered ranch 1 packet
dressing mixqBaked beans 1 (28-oz.) canq
Sliced black olives 1 (2.5-oz.) canqSlivered almonds 1/2 cupqFat-free refried beans 2 (16-oz.) cansqSalsa 1 cupqMandarin oranges 1 (15-oz.) can
FruIt
qGranny Smith apples 1 eachmApples 1 eachmBananas 2 eachmBerries 1 cupmGrapes 1/2 lb.mGrapefruit 1 eachmKiwis 1 eachmMelons 1 cupmNectarines 1 eachmPeaches 2 eachmPears 2 eachmPlums 2 eachmTangerines 2 each
qFresh fruit of choice 2 cups VEGEtABlEs
mBaby carrots 1 (1-lb.) bagmCucumbers 2 each
mSugar snap peas 1 small bag(or 1/2 cup)
mTomatoes 2 eachqTomatoes 3 eachqAsparagus spears 28 eachmBroccoli florets 1/4 lb.qBroccoli florets 3/4 lb.qCilantro 1 1/2 Tbsp.qJicama 1/2 eachqSliced mushrooms 8 oz.
qGreen onions 4 eachqRed onions 1/4 eachqRed bell peppers 1 eachqSnow peas 2 cupsmDark, leafy green 5 oz.
salad mixqDark, leafy green 20 oz.
salad mixqBaby spinach 1 (10-oz.) bagqSmall potatoes 4 each
(for baking)
FroZEn Foods
mLean Cuisine or Healthy 1 eachChoice frozen entre450 calories
MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqExtra-lean ground beef 1 lb.qLean pork tenderloin 2 lbs.qBoneless, skinless 1 lb.
chicken breasts orprecooked shrimp
qBoneless, skinless 3 lbs.chicken breasts
qFish fillets of choice 4 (8-oz.) fillets
__ Whole-wheat bread__ Whole-wheat pretzels__ Baked chips__ Whole-wheat pita bread__ Oatmeal__ Kashi cereal or Cheerios
__ Low-fat milk__ Low-fat salad dressing__ Orange juice
(calcium-fortified)
__ Frozen yogurt__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip__ Jam or preserves
__ 94% fat-free popcorn__ Mixed nuts__ Mustard
P
ANTRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 4 GrocEry lIst
15
8/3/2019 2400 Nueces EG
17/64
BrEAKFAst CALORIES1 1/2 cups Kashi cereal or Cheerios . . . . 1 8 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
Lean Cuisine or Healthy Choice frozenentre 450 calories. . . . . . . . . . . . . . . .450
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
4 oz. Creole Pork Tenderloin . . . . . . . . . . .231
1/2 cup Apple Jicama Salsa. . . . . . . . . . . . .67
6 steamed asparagus spears . . . . . . . . . . . .22
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1822
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
2 scrambled eggs (use 2 egg whitesand 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip or
mayo; mustard . . . . . . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .25
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Taco Salad:10 baked tortilla chips . . . . . . . . . . . . . . .84
3/4 cup extra-lean ground beef
with taco seasoning . . . . . . . . . . . . . .135
1/2 cup refried beans . . . . . . . . . . . . . . .120
2 Tbsp. light cheddar cheese . . . . . . . . . .35
2 Tbsp. sliced olives. . . . . . . . . . . . . . . . .19
2 cups salad greens with tomato . . . . . . .30
3 Tbsp. light sour cream. . . . . . . . . . . . . .53
1/4 cup salsa . . . . . . . . . . . . . . . . . . . . . .121/2 cup fruit. . . . . . . . . . . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
snAcK
1 kiwi . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
1/2 cup low-fat cottage cheese . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1793
dAy 1 dAy 2
WEEK 4 MEAl PlAns
16
8/3/2019 2400 Nueces EG
18/64
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .451 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1 oz. baked chips (912 chips) . . . . . . . . .120
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 cups Pasta Primavera with shrimp
or chicken . . . . . . . . . . . . . . . . . . . . . . .448
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1806
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whitesand 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .170
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .1081 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
1/2 cup (about 10) sugar snap peas . . . . . .40
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Chicken Breast Sandwich on
whole-wheat bun . . . . . . . . . . . . . . . . . .255
1 Tbsp. sauce (i.e., light mayo, Light
Miracle Whip, light honey mustard). . . . .50
veggies for sandwich (lettuce, tomato, etc.) . .10
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .501/2 cup baked beans . . . . . . . . . . . . . . . . .190
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1815
dAy 3 dAy 4
WEEK 4 MEAl PlAns
17
8/3/2019 2400 Nueces EG
19/64
BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
2 tsp. butter, jam or soft tub margarine . . . .66
1 cup orange juice (calcium-fortified). . . . .112
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .140
4 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
6 oz. Balsamic-Glazed Steamed Fish . . . . .261
1 small baked potato (top with 1 1/2 Tbsp.light sour cream and sprinkle with
powdered ranch dressing mix) . . . . . . . .200
1/2 cup steamed broccoli . . . . . . . . . . . . . .20
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 cup melon (i.e., cantaloupe,
watermelon, honeydew) . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1798
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
peanut butter (1 Tbsp.) and jelly or
jam (1 Tbsp.) sandwich on whole-wheat
bread (2 slices) . . . . . . . . . . . . . . . . . . .350
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 Marinated Chicken Breast . . . . . . . . . . . .170
spinach salad:
2 cups spinach. . . . . . . . . . . . . . . . . . . . .13
1/4 cup mandarin oranges . . . . . . . . . . . .23
1/8 cup slivered almonds . . . . . . . . . . . . .78
2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135
1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1825
dAy 5 dAy 6
WEEK 4 MEAl PlAns
18
8/3/2019 2400 Nueces EG
20/64
dAIrymLight yogurt 3 (6-oz.)
containersm
Eggs 1/2 dozenqPart-skim 1/2 cupmozzarella cheese
qOrange juice concentrate 8 fl. oz.qLight sour cream 1/3 cup
GrAInqWhole-wheat dinner rolls 8 eachqWhole-wheat linguine 16 oz.qInstant brown rice 3 cups cooked
PAcKAGEd GoodsqSlivered almonds 1/2 cupqPowdered ranch 1 packet
dressing mixqFat-free chicken broth 3 cupsqCanned, red kidney beans 2 (15-oz.) cansmHealthy Choice 1 can
broth-based soupqDiced or crushed 2 (14-oz.) cans
stewed tomatoes
qChili seasoning mix 1 packetqFat-free vinaigrette 1/2 cupqDry red wine (optional) 1/2 cupqDrained capers 1 Tbsp.
(in the Asian section)qBlack or green olives 1 (2.25-oz.) canqMinced anchovies 1 Tbsp.qMandarin oranges 1 (15-oz.) can
FruIt
mBerries 1 1/2 cupsmBananas 1 eachmApples 2 eachmGrapefruit 1 eachmGrapes 1 1/2 lbs.mPears 1 eachmPlums 1 eachmOranges 1 eachmFresh fruit of choice 4 cups
VEGEtABlEs
mBaby carrots 1 (1-lb.) bagm
Cucumbers 2 eachmSugar snap peas 1 small bag(or 1 cup)
mCelery 1 stalkmTomatoes 3 eachmBroccoli florets 1/4 lb.qBroccoli florets 1/2 lb.qOnions 1 eachqSmall potatoes for baking 4 eachqShallots 8 to 10 eachqBaby spinach 1 (10-oz.) bagmDark, leafy green 5 oz.
salad mixqDark, leafy green 26 oz.
salad mixqRoma tomatoes OR 12 (about 2 lbs) OR
canned diced tomatoes 2 (28-oz.) cansqRaw veggies of choice 6 cups
FroZEn Foods
qBirds Eye Frozen 1 (28-oz.) bagVegetable Stir-Fry
mLean Cuisine or 1 eachHealthy Choice frozenentre 425 calories
MEAtmTuna in spring water 1 (6-oz.) canmLean turkey deli meat 8 slicesqDeli sliced turkey, 1 lb. (or 3 cups)
chicken, or hamqExtra-lean ground beef 1/2 lb.mBoneless, skinless 1 each
chicken breastsqBoneless, skinless 2 1/2 lbs.
chicken breastsqPrecooked shrimp 1 lb.
or boneless, skinlesschicken breasts
qTurkey tenderloin 1 1/2 lbs.qFish of choice 4 (8-oz.) fillets
__ Whole-wheat bread__ Kashi cereal or Cheerios__ Orange juice
(calcium-fortified)__ Low-fat milk__ Low-fat salad dressing
__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip__ Jam or preserves
__ 94% fat-free popcorn__ Oatmeal__ Light sour cream__ Instant brown rice__ Mixed nuts__ Whole-wheat pita bread
__ Cheese slices (low-fat)__ Ranch dip__ Frozen yogurt__ Whole-wheat pretzels
PA
NTRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 5 GrocEry lIst
19
8/3/2019 2400 Nueces EG
21/64
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 cup berries . . . . . . . . . . . . . . . . . . . . . . . .60
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .2004 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip or light
mayo; mustard . . . . . . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
1 oz. baked chips (912 chips) . . . . . . . . .120
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 1/2 cups Stir-fry with Chicken or Shrimp . .386
3/4 cup brown rice . . . . . . . . . . . . . . . . . .1621 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1792
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .1101 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .170
4 slices lean turkey or other lean deli meat . .40
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
4 celery sticks . . . . . . . . . . . . . . . . . . . . . . . .4
1 cup raw broccoli. . . . . . . . . . . . . . . . . . . .252 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
4 oz. Turkey Saltimbocca with
Marsala Sauce . . . . . . . . . . . . . . . . . . . .241
1 small baked potato (top with
1 1/2 Tbsp. light sour cream and sprinkle
with powdered ranch dressing mix) . . . .200
1/2 cup steamed broccoli . . . . . . . . . . . . . .20
1 cup fresh fruit . . . . . . . . . . . . . . . . . . . . .100
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1807
dAy 1 dAy 2
WEEK 5 MEAl PlAns
20
8/3/2019 2400 Nueces EG
22/64
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
Lean Cuisine or Healthy Choice frozen
entre 425 calories. . . . . . . . . . . . . . . .425
1 1/2 cups grapes . . . . . . . . . . . . . . . . . .171
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 1/2 cups Chili (use extra-lean ground
beef or lean ground turkey). . . . . . . . . . .300
1 whole-wheat dinner roll or breadstick . . . .901 cup raw veggies (i.e., carrots, celery,
broccoli, cucumber, and cherry tomatoes) 40
3 Tbsp. low-fat dressing . . . . . . . . . . . . . . .75
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1799
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1 cup (about 20) sugar snap peas . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .140
4 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 slice whole-wheat bread . . . . . . . . . . . . .100
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
6 oz. Fish Fillet with Orange-Rosemary Sauce . .297
spinach salad:2 cups spinach. . . . . . . . . . . . . . . . . . . . .13
1/4 cup mandarin oranges . . . . . . . . . . . .23
1/8 cup slivered almonds . . . . . . . . . . . . .78
2 Tbsp. fat-free vinaigrette . . . . . . . . . . . .30
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1805
dAy 3 dAy 4
WEEK 5 MEAl PlAns
21
8/3/2019 2400 Nueces EG
23/64
BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
2 tsp. butter or soft tub margarine . . . . . . . .66
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .401 cup orange juice (calcium-fortified). . . . .110
snAcK
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 1/2 cups broth-based soup. . . . . . . . . . .150
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 oz. (slice) cheese . . . . . . . . . . . . . . . . . .106
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Chef Salad
4 cups mixed greens . . . . . . . . . . . . . . . .50
3/4 cup diced turkey, chicken or
lean ham (from deli) . . . . . . . . . . . . . .160
1 hard-boiled egg, sliced . . . . . . . . . . . . .77
2 Tbsp. part-skim mozzarella cheese . . . .35
vegetables of choice (tomato, cucumber,
broccoli, peas, etc.) . . . . . . . . . . . . . . .25
1/4 cup low-fat dressing. . . . . . . . . . . . .1001 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup frozen yogurt. . . . . . . . . . . . . . . . . .90
1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1815
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whitesand 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .33
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Chicken Puttanesca (1 chicken breast
with sauce) . . . . . . . . . . . . . . . . . . . . . .234
1 cup whole-wheat pasta. . . . . . . . . . . . . .174
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3 cups 94% fat-free microwave popcornor plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1797
dAy 5 dAy 6
WEEK 5 MEAl PlAns
22
8/3/2019 2400 Nueces EG
24/64
dAIryqLight sour cream 1/2 cupqShredded, low-fat 1 cup
cheddar cheeseqShredded, part-skim 1 cup
mozzarella cheeseqNon-fat ricotta cheese 1 (15-oz.)
containermEggs 1/2 dozenqEggs 5 eachmLight yogurt 3 (6-oz.)
containers
GrAInmWhole-wheat dinner rolls 1 eachqWhole-wheat dinner rolls 8 eachq
Whole-wheat tortillas 8 eachqBrown rice 2 cups cookedqLasagna noodles 12 each
PAcKAGEd GoodsqBetty Crocker Instant 1 (3.5-oz.) box
Herb Mashed PotatoesqUNCLE BENS Long Grain 1 (6.2-oz.) box
and Wild Rice (Fast Cook)qApricot jam 1/2 cupqTomato juice (or Spicy V-8) 2 cups
qCatsup 1/2 cupqLow-fat beef broth 1 (15-oz.) canqSpaghetti sauce 1 (28-oz.) jarqBlack beans 1 (15-oz.) can
FruIt
qLemons 2 eachqLimes 1 eachmApples 2 eachm
Bananas 3 eachmBerries 1/2 cupmGrapes 1 lb.mGrapefruit 1 eachmMelons 1/2 cupmNectarines 1 eachmOranges 2 eachmPeaches 2 eachmPears 1 eachmPlums 2 eachmTangerines 1 each
qFresh fruit of choice 2 cups
VEGEtABlEs
mBaby carrots 1 (1-lb.) bagqCarrots, large 3 eachmCucumbers 2 eachmSugar snap peas 1 small bag
(or 1/2 cup)mBroccoli florets 1/4 lb.qBroccoli florets 1 lb.qAsparagus (fresh 24 spears
or frozen)qBean sprouts 1 handfulqBell peppers 2 eachqJalapeno peppers 1/2 eachqCilantro (fresh) 1/4 bunchqGreen beans (frozen, 4 cups
fresh, or canned)qGreen onions 1 bunch+ 3 onions
qOnions 3 eachqRed onions 1/4 eachqShallots 3 eachmTomatoes 3 eachqTomatoes 7 eachmDark, leafy green 5 oz.
salad mixqDark, leafy green 13 oz.
salad mixqRusset potatoes 2 each
FroZEn Foods
qFrozen peas 1 cupmLean Cuisine or 1 each
Healthy Choice frozenentre 350 calories
MEAtmLean turkey deli meat 8 slicesmTuna in spring water 1 (6-oz.) canqBeef stew meat 1 lb.qExtra-lean ground beef 1/2 lb.qBoneless, lean ham 1 1/2 lbs.
(fully cooked)qDiced lean ham 1/3 lb. (1 cup)mBoneless, skinless 1 each
chicken breastsqBoneless, skinless 3 lbs.
chicken breastsqWhole salmon, cleaned 2 to 3 lbs.
__ Whole-wheat bread__ Kashi cereal or Cheerios__ Orange juice
(calcium-fortified)__ Low-fat milk__ Low-fat salad dressing
__ Brown sugar__ Natural peanut butter__ Soft tub margarine__ Light Miracle Whip
__ Jam or preserves__ 94% fat-free popcorn__ Oatmeal__ Baked chips__ Whole-wheat pretzels__ Whole-wheat pita bread
__ Ranch dip__ Mixed nuts__ Frozen yogurt__ Mustard
PANTRY
m = These items are for your breakfast, lunch
& snack menus and will allow for 1 serving
q = These items are for your DInner menus and
will allow for 4 servings
WEEK 6 GrocEry lIst
23
8/3/2019 2400 Nueces EG
25/64
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
snAcK
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
1/2 oz. whole-wheat pretzels
(57 small knots) . . . . . . . . . . . . . . . . . . .54
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
Lean Cuisine or Healthy Choice frozen
entre 350 calories. . . . . . . . . . . . . . . .350
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 1/2 cups Beef or Chicken Stew. . . . . . . .3302 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 whole-wheat dinner roll (or breadstick) . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1/2 cup melon (i.e., cantaloupe,
watermelon, honeydew) . . . . . . . . . . . . . .30
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1814
BrEAKFAst CALORIES2 slices whole-wheat toast . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 tsp. butter or soft tub margarine . . . . . . . .33
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 / 2 g r a p e f r u i t . . . . . . . . . . . . . . . . . . . . . . . . 3 7
snAcK
1 pear . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip or
mayo; mustard . . . . . . . . . . . . . . . . . . . . .35
tomato, lettuce, other veggies . . . . . . . . . . .25
1 tangerine. . . . . . . . . . . . . . . . . . . . . . . . . .37
1/2 cup raw broccoli . . . . . . . . . . . . . . . . . .13
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
1 cup Tiny Spicy Chicken. . . . . . . . . . . . . .322
1/2 cup Ham Fried Rice . . . . . . . . . . . . . . .169
1 cup steamed green beans. . . . . . . . . . . . .44
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135
1/2 cup berries . . . . . . . . . . . . . . . . . . . . . .30
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1789
dAy 1 dAy 2
WEEK 6 MEAl PlAns
24
8/3/2019 2400 Nueces EG
26/64
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 nectarine. . . . . . . . . . . . . . . . . . . . . . . . . .67
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
2 slices whole-wheat bread . . . . . . . . . . . .200
1/2 can tuna . . . . . . . . . . . . . . . . . . . . . . .110
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1 oz. baked chips (912 chips) . . . . . . . . .120
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
1 peach . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
1/2 cucumber, sliced . . . . . . . . . . . . . . . . . .15
1 Tbsp. low-fat dressing . . . . . . . . . . . . . . .25
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
Lasagna (2x 4 piece) . . . . . . . . . . . . . . .320
2 cups tossed greens with veggies . . . . . . .50
2 Tbsp. low-fat dressing . . . . . . . . . . . . . . .50
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1814
BrEAKFAst CALORIES1 cup Kashi cereal or Cheerios . . . . . . . . 1 2 0
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
1 slice whole-wheat toast . . . . . . . . . . . . .100
1 Tbsp. natural peanut butter . . . . . . . . . . .100
snAcK
1/2 cup (about 10) sugar snap peas . . . . . .40
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 large wheat pita (6 1/2). . . . . . . . . . . . .170
4 slices lean turkey or other lean deli meat . .40
1 Tbsp. Light Miracle Whip. . . . . . . . . . . . .35
1/2 Tbsp. mustard . . . . . . . . . . . . . . . . . . . . .5
tomato, cucumber, lettuce, sprouts,
other veggies . . . . . . . . . . . . . . . . . . . . . .25
1 oz. whole-wheat pretzels
(1015 small knots) . . . . . . . . . . . . . . . .108
1 plum. . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 cup grapes . . . . . . . . . . . . . . . . . . . . . .114
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
2 Soft Chicken Tacos with Black Beans
(with Salsa) . . . . . . . . . . . . . . . . . . . . . .557
1/2 cup fresh fruit . . . . . . . . . . . . . . . . . . . .50
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
snAcK
3 cups 94% fat-free microwave popcorn
or plain popcorn . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1780
dAy 3 dAy 4
WEEK 6 MEAl PlAns
25
8/3/2019 2400 Nueces EG
27/64
BrEAKFAst CALORIES2 slices whole-wheat toast. . . . . . . . . . . . .200
1 Tbsp. jam . . . . . . . . . . . . . . . . . . . . . . . . .56
1 cup orange juice (calcium-fortified). . . . .110
snAcK
1 oz. (handful) mixed nuts . . . . . . . . . . . . .164
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
1 grilled or baked chicken breast . . . . . . . .140
4 cups tossed greens with veggies . . . . . .100
1/4 cup low-fat dressing . . . . . . . . . . . . . .100
1 whole-wheat dinner roll . . . . . . . . . . . . . . .90
2 tsp. jam . . . . . . . . . . . . . . . . . . . . . . . . . .40
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 orange . . . . . . . . . . . . . . . . . . . . . . . . . . .60
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
4 oz. Baked Lean Ham. . . . . . . . . . . . . . . .233
1/2 cup Betty Crocker
Instant HerbMashed Potatoes . . . . . . . . . . . . . . . . . .160
1 cup steamed broccoli . . . . . . . . . . . . . . . .44
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
3/4 cup frozen yogurt. . . . . . . . . . . . . . . . .135
1 medium peach . . . . . . . . . . . . . . . . . . . . .45
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1844
BrEAKFAst CALORIES1 cup oatmeal (prepared, not dry) . . . . . . .140
2 tsp. brown sugar . . . . . . . . . . . . . . . . . . .30
2 scrambled eggs (use 2 egg whites
and 1 yolk) . . . . . . . . . . . . . . . . . . . . . . . .92
1 cup orange juice (calcium-fortified). . . . .110
snAcK
6 oz. light yogurt . . . . . . . . . . . . . . . . . . . .100
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
luncH
peanut butter (1 Tbsp.) and jelly or
jam (1 Tbsp.) sandwich on whole-wheat
bread (2 slices) . . . . . . . . . . . . . . . . . . .350
1/2 cup grapes . . . . . . . . . . . . . . . . . . . . . .57
1/2 oz. whole-wheat pretzels
(57 small knots) . . . . . . . . . . . . . . . . . . .54
1015 baby carrots . . . . . . . . . . . . . . . . . . .45
2 Tbsp. ranch dip. . . . . . . . . . . . . . . . . . . . .65
1 cup low-fat milk . . . . . . . . . . . . . . . . . . .110
snAcK
1 banana . . . . . . . . . . . . . . . . . . . . . . . . . .110
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
dInnEr
6 oz. Baked Salmon . . . . . . . . . . . . . . . . . .273
2 Tbsp. Spicy Apricot Glaze. . . . . . . . . . . . .78
1/2 cup Uncle Bens Long Grain
and Wild Rice Fast Cook Recipe . . . . . . .100
6 steamed asparagus spears . . . . . . . . . . . .22
water or diet beverage . . . . . . . . . . . . . . . . . .0
snAcK
1 apple . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
totAl 1816
dAy 5 dAy 6
WEEK 6 MEAl PlAns
26
8/3/2019 2400 Nueces EG
28/64
dAIrymLight yogurt 4 (6-oz.)
containersmEggs 1/2 dozenm
Lowfat cottage cheese 1 (8-oz.)container
mPart-skim mozzarella 1 eachstring cheese
GrAInqInstant brown rice 2 cups cookedqNear East Couscous 1 (5.8-oz.) boxqCracked wheat bulgar 1 cupqWhole-wheat spaghetti 12 oz.
qWhole-wheat 4 eachsandwich buns
qWhole-wheat breadsticks 4 each
PAcKAGEd GoodsqSlivered almonds 1/2 cupqFat-free vinaigrette 1/2 cupqTomato paste 1 (6-oz.) canqBBQ sauce (low sodium, 1 (18-oz.) bottle
if possible)qSpaghetti sauce 1 (28-oz.) jarmHealthy Choice 1 can
broth-based soupqAu jus seasoning mix 1 packetqMandarin oranges 1 (15-oz.) can
FruIt
mApples 2 eachmBananas 1 eachmBerries 1 1/2 cups
mGrapes 1 lb.mGrapefruit 1 eachmKiwis 1 eachmNectarines 1 eachmOranges 2 eachmPeaches 1 eachmPears 1 eachmTangerines 1 eachqFresh fruit of choice 11 cups
VEGEtABlEsmBaby carrots 1 (1-lb.) bagmSugar snap peas 1 small bag
(or 1 1/2 cups)m
Broccol