Meal | Food Group/Servings | Actual Food | Calories |
Breakfast | 2 starches 2 meats 1 fruit (1/2 cup or 1 small fruit) 1 fat 1 milk | 2 corn tortillas 6 tbsp egg whites (2 egg whites) 1 plum 1 tbsp salsa 1 tbsp sour cream 1 cup skim or 1 % milk | 80 calories 50 calories 60 calories 25 calories 45 calories 90 calories |
Lunch | 2 starches 2 meats 2 vegetables 1 fruit 1-2 fats | 2 slices bread 2 oz of deli turkey or 1 oz turkey and 1 oz cheese 1 cup carrot sticks, 1 cup broccoli or 1 cup cooked vegetables *you could also put vegetables on your sandwich (ie: tomato, eggplant, spinach, onion, etc) 1 apple 1 tbsp mayonnaise or 2 tbsp avocado Mustard | 160 calories 64 calories 60 calories 45 calories |
Snack | 1 milk 1 fruit | 6 oz Yogurt ½ banana | 90 calories 60 calories |
Dinner | 3 oz medium fat meat 2 starches 3 vegetables 1 milk 1 fat 1 dessert | 3 oz chicken or lean steak 1 small red potato ½ corn on the cob 1 cup skim milk 1 tbsp butter 1 tbsp sour cream ½ cup breyers ice cream, extra creamy chocolate | 165 calories 80 calories 90 calories 45 calories 45 calories 140 calories |
Snack | 1 fruit 1 fat | ¼ cup dried blueberries 6 almonds (sliced goes further) | 60 calories 45 calories |
Total Calories | 1629 calories |