2 starch choices
1 fruits and veggie choice
1 2% milk choice
1 protein choice
1 fats and oils choice
Each lunch is about 440 calories and is based on:
2 starch choices
2 fruits and veggies choice
1 2% milk choice
2 protein choices
1 fats and oils choice
1 extra vegetables
Each dinner is about 500 calories and is based on:
2 starch choices
2 fruits and veggies choices
1 2% milk choices
3 protein choices
1 fats and oils choice
1 extra vegetables
Snacks provide either 150 calories (with 20 to 25g of carbs) or 300 calories(with 35 to 40g of carbs).
Breakfast
1/2 small banana, sliced over 1 large shredded whole wheat biscuit with 1/2 cup low fat milk
1 poached egg on 1 slice unbuttered whole wheat toast
tea or coffee
Lunch
2 slices whole wheat toast, 1 slice light chedder cheese,
1 slice crisp side bacon, 3 slices tomato, lettuce, and 1 tsp light mayonnaise
1 medium pear. 1/2 cup low fat milk
Dinner
1(150g raw with bone) loin pork chop. baked with mustard
1 medium(5 inch) baked sweet potato
1 cup steamed sliced zucchini with 1 tsp butter or margarine
2/3 cup canned pineapple chunks with 2 tbsp juice,
sprinkled with 1tsp unsweetened coconut
1/2 cup low fat milk
Snacks
Snacks are for between each meal and mid eavening.
1/2 cup low fat fruit yogart
(1.4%BF)
Or
3 stoned wheat crackers with 2 tbsp skim milk cheese spread
tea or coffee with milk.
150 cal.
Breakfast
1/2 grapefruit
2 toasted bagel halveswith 2 tbsp light cream cheese
tea or coffee with milk
Lunch
1 cup cream of celery soup made with low fat milk
1/4 cup salmon with lettuce or sprouts on 1/2 toasted bagel
1/2 cup unsweetened applesauce
2 arrowroot cookies
Dinner
3 slices lean roast beef with 1/4 cup light beef gravy(recipe on club page)
horseradish
1/2 cup mashed potato(milk added)
1/2 cup peas and carrots
2 oatmeal cookies and 1/4 cup low fat ice-cream(1%BF)
tea or coffee with milk
Snacks>
1 slice light chedder cheese or lean meat with 1 tsp butter or margarine on 2 slices whole wheat bread
1/2 cup low fat milk
300 cal
Breakfast
1/4 cup blueberries over 2/3 cup wheat bran with raisins
with 1/2 cup low fat milk
1 egg, scrambled in nonstick pan with 1/2 tsp margarine or butter,
served on 1 slice unbuttered whole wheat toast
tea or coffee
Lunch
2 slices processed cheese melted over 2 slices canned pineapple on
2 toasted english muffin halves
1/2 cup low fat milk
Dinner
1 barbequed chicken and veggie kabob
marinate 1 boneless cubed chicken breast in herb vinaigrette dressing(recipe in club)
thread chicken on skewer with 4 mushrooms,4 pineapple chunks and 4 chuncks green pepper
1 cup fluffy cooked rice
1 cup whole strawberries dipped in 3 tbsp light sour cream, with dash cinnamon
tea or coffee with milk
Snacks
1/2 toasted rye bagel with 1 tbsp light cream cheese
tea or coffee with milk
OR
1 large shreaded whole wheat biscuit
with 1/2 cup low fat milk
150 cal
Breakfast
1/2 small banana, sliced
3/4 cup O-shaped toasted oat cereal with 1/2 cup low fat milk
1 slice unbuttered whole wheat toast with 1 tbsp peanutbutter
tea or coffee
Lunch
2 slices lean cooked ham with mustard, lettuce and 2 tsp light mayonnaise
on 2 slices multigrain bread
one container(175g)low fat fruit yogart
tea,coffee, water or diet soft drink
Dinner
orange roughy fish(100g raw), baked or broiled
1 medium boiled potato sliced, browned in 1 tsp margarine or butter
in nonstick pan, seasoned to taste
1 stalk lemon broccoli(recipe in club)
1 sliced small orange with 1/4 cup low fat plain yogart,
sprinkled with cinnamon
tea or coffee with milk
Snacks
1 medium apple
1/4 cup dry roasted peanuts
300 cal
2 stewed prunes with 1 tbsp juice
2/3 cup cornflakes cereal with 1/2 cup low fat milk
1 boiled egg
1 slice whole wheat toast with 1/2 tsp margarine or butter and 2 tsp no sugar added fruit spread
tea or coffee
1 cup light cream of mushroom soup made with low fat milk
1 slice turkey with lettuce or alfalfa sprouts and 2 tsp light mayonnaise on 2 slices whole wheat bread
1/3 cup sliced, canned peaches with 2 tbsp juice
3 slices lean roast pork loin with 1/4 cup unsweetened applesauce
1 medium baked potato
1/2 cup mashed turnip
1 cup cooked spinach
1 tsp margarine or butter
fruit flavored low cal jelly layered with 3 tbsp crushed
pineapple and 1/2 cup low fat plain yogart
tea or coffee with milk
1 cup strawberries with 1/4 cup low fat cottage cheese and 4 melba toast
Or
1 slice whole wheat toast with 2 tbsp fruit spread(recipe in club)
1/2 cup low fat milk
150 cal
1 slice Canadian back bacon and 2 tomato slices served in 1 toasted Kaiser roll
tea or coffee with milk
1 cup split pea soup
1 piece light chedder cheese
4 whole wheat soda crackers
1 medium apple
1/2 cup low fat milk
2 slices cooked cold roast beef
1/2 cup summertime potato salad(recipe in club)
1 small dinner roll with 1 tsp margarine or butter
celery, dill pickle, tomato and cucumber slices
1 cup sweet black cherries
1/2 cup low fat milk
2 rice cakes with 2 tsp skim milk cheese spread
tea or coffee with milk
Or
3 graham wafers
1 serving light hot chocolate, no sugar added
150 cal
1 slice honeydew melon
toaster-oven cheese sandwich made with 2 slices unbuttered whole wheat bread and 1 slice processed cheese
1/2 cup low fat milk
tea or coffee
Lunch IN A Restaurant
toasted western/denver sandwich on whole wheat
ask for 1 egg, cooked with aslittle fat as possible, hold the mayo and butter
tossed salad with 1 tbsp low cal dressing(on the side)
tea, coffee or diet soft drink
one 175g container low fat fruit yogart
(to enjoy as a snack later)
3 slices roast chicken with 2/3 cup poultry dressing(recipe in club)
1/4 cup light chicken gravy(recipe in club)
1/2 cup mashed potato
Orange Squash
1/2 cup cooked mashed squash with 1 tsp orange juice and dash cinnamon
1/2 cup green beans
rosey poached pears(recipe in club)
1 pear half and 2 tbsp juice
Or
1/3 cup canned sliced pearss with 2 tbsp juice
1/2 cup low far milk
2 granola bars(28g each)
tea or coffee with milk
300 calories
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