20 Foods That Make You Sleepy
Here's a list of snoozers (foods that make you sleepy)
By Ellen Michaud with Julie Bain From Sleep to Be Sexy Smart
and Slim
Foods that rank high on the Glycemic Index will help you fall
asleep in half the time you normally do if eaten four hours
before bed. Since foods ranked high on the index—which is
basically a scale of 1 to 100—cause a steep rise in blood
sugar, they are not recommended for those with diabetes.
FOOD GLYCEMIC INDEX
Golden Grahams 71
Plain Bagel 72
Corn chips 72
Watermelon 72
Honey 73
Mashed potatoes 73
Saltine crackers 74
Graham crackers 74
French fries 76
Frozen waffles 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Cornflakes 84
Instant Rice 91
Red baked potato 03
French bread 95
Tofu frozen dessert 115
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We welcome your comments or tips and of course your recipes.
Tuesday, September 30, 2008
Diabetic Snacker Meal Ideas Egg and Cheese Sandwich Recipes are high protein and delicious
Egg and Cheese Sandwich
by Tharidra
6 min | 1 min prep
SERVES 1 , 1 sandwich
1 tablespoon vegetable oil
2 slices aunt millie's 100% whole wheat bread
1 slice fat-free American cheese
1 large egg
Put the vegetable oil in a small skillet.
Once the oil begins to bubble, crack egg into skillet.
Break the yolk a little so the sandwich isn't runny.
Toast the bread while the egg is cooking.
Flip the egg over when cooked to desired consistency.
Put toast on plate when done, add cheese so it melts and put
egg on top.
Put the other slice of bread on top and cut in half if desired.
Carbohydrate 29
Sugars 5.6g
We welcome your comments or tips and of course your recipes.
by Tharidra
6 min | 1 min prep
SERVES 1 , 1 sandwich
1 tablespoon vegetable oil
2 slices aunt millie's 100% whole wheat bread
1 slice fat-free American cheese
1 large egg
Put the vegetable oil in a small skillet.
Once the oil begins to bubble, crack egg into skillet.
Break the yolk a little so the sandwich isn't runny.
Toast the bread while the egg is cooking.
Flip the egg over when cooked to desired consistency.
Put toast on plate when done, add cheese so it melts and put
egg on top.
Put the other slice of bread on top and cut in half if desired.
Carbohydrate 29
Sugars 5.6g
We welcome your comments or tips and of course your recipes.
New Food Labels Show Country of Origin Diabetic Snacker Kitchen Tips Recipe Ideals
New Food Labels Show Country of Origin
Stores to Show Country of Origin for Beef, Chicken, Pork,
Fruits, Vegetables, and Other Items
By Miranda Hitti
WebMD Health NewsReviewed by Louise Chang, MDSept. 30, 2008 --
Starting today, the U.S. Department of Agriculture (USDA) will
require retailers to display the country of origin for a wide
variety of foods, including:
Beef
Veal
Lamb
Chicken
Pork
Goat
Wild and farm-raised fish and shellfish
Fresh and frozen fruits and vegetables
Peanuts
Pecans
Ginseng
Macadamia nuts
If you eat fish and shellfish, you've probably already seen
country-of-origin
labels at the seafood counter.
Now, similar
country-of-origin labels will be seen for other foods.
There are some exceptions.
Processed foods (including
meatballs, sausage, and tomato sauce) aren't covered by the new
rule. Nor are products that mix several items
(such as a fruit
cup containing several types of fruit, salad mix containing
lettuce and a packet of salad dressing, or a bag of frozen peas
mixed with carrots), and roasted peanuts.
The new country-of-origin-labeling (COOL) rule doesn't apply to
restaurants or to foods produced or packaged before today's
date. And the label includes the country where the foods came
from -- not states or regions within those countries.
The USDA plans to spend the next six months educating retailers
about the COOL rule, which has been in the works since 2002.
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
Stores to Show Country of Origin for Beef, Chicken, Pork,
Fruits, Vegetables, and Other Items
By Miranda Hitti
WebMD Health NewsReviewed by Louise Chang, MDSept. 30, 2008 --
Starting today, the U.S. Department of Agriculture (USDA) will
require retailers to display the country of origin for a wide
variety of foods, including:
Beef
Veal
Lamb
Chicken
Pork
Goat
Wild and farm-raised fish and shellfish
Fresh and frozen fruits and vegetables
Peanuts
Pecans
Ginseng
Macadamia nuts
If you eat fish and shellfish, you've probably already seen
country-of-origin
labels at the seafood counter.
Now, similar
country-of-origin labels will be seen for other foods.
There are some exceptions.
Processed foods (including
meatballs, sausage, and tomato sauce) aren't covered by the new
rule. Nor are products that mix several items
(such as a fruit
cup containing several types of fruit, salad mix containing
lettuce and a packet of salad dressing, or a bag of frozen peas
mixed with carrots), and roasted peanuts.
The new country-of-origin-labeling (COOL) rule doesn't apply to
restaurants or to foods produced or packaged before today's
date. And the label includes the country where the foods came
from -- not states or regions within those countries.
The USDA plans to spend the next six months educating retailers
about the COOL rule, which has been in the works since 2002.
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
Monday, September 29, 2008
Lighter Caramel Corn Snack Recipe Diabetes Friendly Diabetic Snacker
Light Caramel Corn Recipe
I'm a diabetic.
(Trivia fact: Diabetics have no dietary
restrictions.)
My nutritionist gave me this great recipe for
caramel corn out of a diabetic cookbook. It's light, filling,
and makes a great snack. It's a hit with the kids and many of
my friends. The popcorn can be fresh popped or out of a
microwave. I'm not sure exactly how much popped popcorn is in a
microwavable bag, but I usually use a full bag.
by stars1012
11 min | 6 min prep
SERVES 2 , 2 servings
6 cups popped popcorn
2 tablespoons butter
2 tablespoons honey
Pop the popcorn and put it into a bowl. Make sure there is some
extra room in the bowl if possibble. You'll need that room when
you toss the popcorn.
In a small microwave safe bowl, microwave together the butter
and honey, only until melted.
Over heat it, and it WILL burn
(trust me, I've done it.).
Using a regular spoon, drizzle 2 spoonfuls of the butter/honey
mixture over the popcorn and toss thoroughly.
THIS IS CRUCIAL.
Put any more on at once and it won't turn out right.
Repeat step three. Most of the mixture will be gone before it
seems like you're getting anywhere with this. Be patient, and
when the honey/butter is all gone, enjoy:).
Carbohydrate 36
Sugars 17.5g
**My take on this recipes is:
I'd use a natural or light popcorn instead, sugar free honey that you can at Walgreens instead and of course a lighter margarine substitute and then this would be pretty healthy if you eat only the 1 serving. I really like the Orville Redenbacher mini popcorn bags that come 8 to a box and they are perfect sized for 1 serving. I think I'd try smaller amounts of the ingredients with that. That's because then you can eat the whole bag of something without feeling guilty instead of eating a half bag and having to make yourself stop or feel bad if you didn't. What do you think?
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
I'm a diabetic.
(Trivia fact: Diabetics have no dietary
restrictions.)
My nutritionist gave me this great recipe for
caramel corn out of a diabetic cookbook. It's light, filling,
and makes a great snack. It's a hit with the kids and many of
my friends. The popcorn can be fresh popped or out of a
microwave. I'm not sure exactly how much popped popcorn is in a
microwavable bag, but I usually use a full bag.
by stars1012
11 min | 6 min prep
SERVES 2 , 2 servings
6 cups popped popcorn
2 tablespoons butter
2 tablespoons honey
Pop the popcorn and put it into a bowl. Make sure there is some
extra room in the bowl if possibble. You'll need that room when
you toss the popcorn.
In a small microwave safe bowl, microwave together the butter
and honey, only until melted.
Over heat it, and it WILL burn
(trust me, I've done it.).
Using a regular spoon, drizzle 2 spoonfuls of the butter/honey
mixture over the popcorn and toss thoroughly.
THIS IS CRUCIAL.
Put any more on at once and it won't turn out right.
Repeat step three. Most of the mixture will be gone before it
seems like you're getting anywhere with this. Be patient, and
when the honey/butter is all gone, enjoy:).
Carbohydrate 36
Sugars 17.5g
**My take on this recipes is:
I'd use a natural or light popcorn instead, sugar free honey that you can at Walgreens instead and of course a lighter margarine substitute and then this would be pretty healthy if you eat only the 1 serving. I really like the Orville Redenbacher mini popcorn bags that come 8 to a box and they are perfect sized for 1 serving. I think I'd try smaller amounts of the ingredients with that. That's because then you can eat the whole bag of something without feeling guilty instead of eating a half bag and having to make yourself stop or feel bad if you didn't. What do you think?
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
Green Beans Potatoes Ham Recipe Recipes Dinner Meal Planning Diabetic Snacker
Green Beans/Potatoes & Ham Recipe
Easy Crockpot
½ day | 20 min prep
SERVES 6
8 red potatoes, scrubbed and halved
1 (16 ounce) package frozen green beans (or fresh)
1 large onion, cut into about eight wedges
2 cups ham, cut into bite sized pieces
2 (14 ounce) cans vegetable broth or chicken broth
salt and pepper
cook this in a crockpot all day, but may be cooked in a dutch
oven on the stove, also.
Add all the ingredients and cover, cook on low for 8 to 10
hours.
if cooking on the stove you may need more broth, but the
crockpot makes broth as it cooks, so you shouldn't need any
more.
Use your own judgement on the amount of broth.
Serve with fresh, sliced tomatoes and corn bread for a great
Southern meal.
Carbohydrate 59.8g
Sugars 6.6g
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
Easy Crockpot
½ day | 20 min prep
SERVES 6
8 red potatoes, scrubbed and halved
1 (16 ounce) package frozen green beans (or fresh)
1 large onion, cut into about eight wedges
2 cups ham, cut into bite sized pieces
2 (14 ounce) cans vegetable broth or chicken broth
salt and pepper
cook this in a crockpot all day, but may be cooked in a dutch
oven on the stove, also.
Add all the ingredients and cover, cook on low for 8 to 10
hours.
if cooking on the stove you may need more broth, but the
crockpot makes broth as it cooks, so you shouldn't need any
more.
Use your own judgement on the amount of broth.
Serve with fresh, sliced tomatoes and corn bread for a great
Southern meal.
Carbohydrate 59.8g
Sugars 6.6g
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
In Season Fruits & Vegetables Healthy Living The Right Way Easily Diabetic Snacker
In season right now, so you can get a better price and of
course the best possible freshness:
apples (I like all types of apples but my dentures make them
hard to chew so I usually cook them)
grapes (like the green ones I don't know why I like only the
green ones, that is strange?)
peppers (I detest peppers on a pizza so I'm sure not going to
try them raw)
tomatoes (I've tried 3x to eat roasted tomatoes and I just
can't make myself do it again. I'd rather buy canned ones and
cook them in recipes)
squash (ok but wouldn't put it on my shopping list)
dates (never had one but I did eat a cake once with them in it
and it was pretty darn good)
figs (I've only tried say a figs newton cookie and it didn't go
over very well)
In season end of October:
Mushrooms (I hate these)
Spinach (#1 most hated by me veggie, maybe it's because my ex
hubby of 25 years loved it)
Persimmons (never have tried this)
Pomegranates (only had in juice form did like it)
Broccoli (can we say yuck?)
Cauliflower (I don't care what they say it does not taste like
mashed potatoes just because you fix it like them)
Artichokes (never tried & don't plan on it)
Brussels sprouts (won't try it I'm dedicated to Leave It To
Beaver)
Walnuts (hey something I love finally)
Pistachio Nuts (never tried these)
Pears (I really don't like these)
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
course the best possible freshness:
apples (I like all types of apples but my dentures make them
hard to chew so I usually cook them)
grapes (like the green ones I don't know why I like only the
green ones, that is strange?)
peppers (I detest peppers on a pizza so I'm sure not going to
try them raw)
tomatoes (I've tried 3x to eat roasted tomatoes and I just
can't make myself do it again. I'd rather buy canned ones and
cook them in recipes)
squash (ok but wouldn't put it on my shopping list)
dates (never had one but I did eat a cake once with them in it
and it was pretty darn good)
figs (I've only tried say a figs newton cookie and it didn't go
over very well)
In season end of October:
Mushrooms (I hate these)
Spinach (#1 most hated by me veggie, maybe it's because my ex
hubby of 25 years loved it)
Persimmons (never have tried this)
Pomegranates (only had in juice form did like it)
Broccoli (can we say yuck?)
Cauliflower (I don't care what they say it does not taste like
mashed potatoes just because you fix it like them)
Artichokes (never tried & don't plan on it)
Brussels sprouts (won't try it I'm dedicated to Leave It To
Beaver)
Walnuts (hey something I love finally)
Pistachio Nuts (never tried these)
Pears (I really don't like these)
http://directorylanesuperstore.blogspot.com/
We welcome your comments or tips and of course your recipes.
Starbucks Oatmeal could be good to stop by for Diabetic Snacker
Starbucks new breakfast items has named "oatmeal" as it's most
popular item? How can people choose oatmeal over a breakfast
sandwich? Come on people get with the program. I don't even
like oatmeal but even if I did I wouldn't pick it over a
sandwich is clearly better tasting.
We welcome your comments or tips and of course your recipes.
popular item? How can people choose oatmeal over a breakfast
sandwich? Come on people get with the program. I don't even
like oatmeal but even if I did I wouldn't pick it over a
sandwich is clearly better tasting.
We welcome your comments or tips and of course your recipes.
Recipe: Snack Recipes Cereal Flake Macaroons Diabetic Snacker
Cereal Flake Macaroons
You can use any flaky cereal to make these delicious cookies.
From the Mississippi Valley chapter
of the United States Regional Cookbook,
Culinary Arts Institute of Chicago, 1947.
by Molly53
30 min | 15 min prep
3 egg whites
1/2 teaspoon salt
1 1/2 cups sugar
1/3 teaspoon almond extract or vanilla extract
1 1/2 cups shredded coconut
3 cups corn flakes (any flake cereal will work)
Preheat oven to 325F and lightly grease baking sheet.
Beat egg whites until they begin to stiffen; sprinkle salt over the top and add sugar gradually, beating constantly.
Mixture should be stiff enough to hold its shape by the time all the sugar is incorporated.
Beat in flavoring and fold in remaining ingredients.
Drop by teaspoons on prepared baking sheet and bake for 15 to 25 minutes or until golden, depending on size of cookies.
Remove from pan as soon as you take them from the oven.
Total Carbohydrate 8.2g
Sugars 6.8g
Serving Size 1 cookies 11g
Recipe makes 54 cookies
We welcome your comments or tips, recipes.
Recipe: Healthy Pumpkin Pudding Fruit South Beach Diet Diabetic Snacker
I still haven't tried this but I put this here so I wouldn't be able to lose it. As you know I have a tendency to misplace recipes I am wanting to try out. I've got to get around to this as I've still got a canned pumpkin jar in my pantry and lots of pumpkin pie spices too.
Healthy Pumpkin Pudding
(South Beach Diet)
Recipe makes
6 servings
Calories 89
Total Carbohydrate 12.9g
Sugars 1.1g
10 min | 10 min prep
SERVES 6 -8 , 4 c
16 ounces pumpkin
2 cups milk
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1 (1 ounce) box sugar-free instant vanilla pudding mix
Mix pumpkin, spices, and half the milk.
While stiring, slowly add mix and remainder of milk.
Stir until smooth.
Let sit for 30 mins if you prefer a thicker consistency.
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Ready Crusts 3-Inch
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We welcome your comments or tips, recipes.
Recipe: Fresh Pineapple-Berry Fiasco Diabetic Snacker Dessert Snacks Kitchen Tip Ideas
I saw this and thought everyone might enjoy it too since we are allowed to have fruits I'm sure we could work in a smaller portion of this recipe.
Fresh Pineapple-Berry Fiasco
Submitted by: sarah stephens
Prep Time: 15 Minutes
Ready In: 15 Minutes
Yields: 4 servings
"Pineapple, strawberries, and blueberries make a refreshing summer cool off drink which is also great to serve at parties!
I serve mine with whipped cream on top!"
INGREDIENTS:
2 fresh pineapples, peeled,
cored and cubed
4 cups fresh strawberries, washed
2 cups blueberries
1 cup ice cubes
DIRECTIONS:
1. Juice the pineapple, strawberries, and blueberries together in a juice machine. Pour the juice into a blender along with the ice cubes. Puree until smooth.
ALL RIGHTS RESERVED © 2008 Allrecipes.com Printed from Allrecipes.com 9/28/2008
Doesn't this sound just great? I thought it would be enjoyable for all my diabetic friends to try.
We welcome your comments or tips, recipes.
Saturday, September 27, 2008
Diabetic Snacker New treat that's good! Entemann's Little Bites Review
This morning I tried a new little treat that's hit the stores now. It's called "Little Bites" by Entemann's bakery products. It was very good, reminding me of a twinkie by Hostess.
The only difference is the thin layer of chocolate on the bottom. That is all there is to it a thin layer of chocolate a round twinkie cake (too small)ha, and a fancy whipped cream star shape on the top. It is a 100 calorie snack which is always a good thing to have around.
All of us diabetics should try to keep our snacks under 150 calories since we don't want to add on the pounds with all these snacks we have to eat. These come with 8 treats to a box so I'd give it a B.
I think it could have had more flavor to it, meaning the cake part really tasted kind of plainish. We welcome your comments or tips, recipes.
The only difference is the thin layer of chocolate on the bottom. That is all there is to it a thin layer of chocolate a round twinkie cake (too small)ha, and a fancy whipped cream star shape on the top. It is a 100 calorie snack which is always a good thing to have around.
All of us diabetics should try to keep our snacks under 150 calories since we don't want to add on the pounds with all these snacks we have to eat. These come with 8 treats to a box so I'd give it a B.
I think it could have had more flavor to it, meaning the cake part really tasted kind of plainish. We welcome your comments or tips, recipes.
Tuesday, September 23, 2008
Cranberry Recipes Recipe: Healthy Cran-Pumpkin Bread Fruits Excellent Healthy Eating Meal Tips Diabetic Snacker
Healthy Cran-Pumpkin Bread
Ingredients:
1 1/2 bananas, ripe
1/2 (15 ounce) can canned pumpkin
2 tablespoons unsweetened applesauce
1 egg
3/4 teaspoon vanilla
1 1/2 cups flour
1/3 cup Splenda granular, sugar substitute
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon kosher salt
1/2 cup frozen cranberries diced
Directions:
Preheat oven to 350 degrees
Spray pan with butter flavored spray loaf pan
In a large bowl stir together mashed banana, pumpkin,
applesauce, eggs, and vanilla until combined
In a medium bowl combine flour, splenda, baking powder, baking
soda cinnamon, ginger, allspice, flax and salt.
Add flour mixture to wet ingredients along with cranberries and
stir til combined.
Pour into loaf pan
Bake 1 hour and check for doneness, If not done put back in a
bit longer
Makes 1 loaf
Makes 12 servings:
Calories 99
Calories from Fat 15 (15%)
Amount Per Serving %DV
Total Fat 1.7g 2%
Saturated Fat 0.3g 1%
Monounsaturated Fat 0.4g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 17mg 5%
Sodium 222mg 9%
Potassium 138mg 3%
Total Carbohydrate 18.5g 6%
Dietary Fiber 2.3g 9%
Sugars 2.7g
Protein 3.0g 5%
We welcome your comments or tips, recipes.
Monday, September 22, 2008
Sugarfree Rice Krispy Treats would be super nice for diabetic snacker treats low calorie good tasting
Sugarfree Rice Krispy Treats
Now diabetics can have a traditional
ricekrispy treat occasionally
Makes 10 Servings
1 tbsp margarine
1/2 cup strawberry sugar free jelly
1/3 cup granulated Splenda
1 tsp orange zest
1 tsp vanilla extract
1 cup oats
1/4 tsp salt
4 cups rice krispies cereal
Melt the margarine over medium heat, add the jelly and splenda
Cook at slow steady boil for 5 minutes.
Remove from the heat, stir in vanilla extract and the orange zest
Mix into the cereal
folding mixture together with a sprayed nonstick spatula
Smooth into 8x8 pan and let cool completely before slicing
Cut into 10 equal size bars
You basically could make this with any flavoring of extract or jellies you would want to since so many flavors are available now! I like to shop for my sugar free jellies at www.smuckers.com they ship them right to your door and you have tons of choices! Switch up the jelly or the extract flavorings for any taste you want.
br>
We welcome your comments or tips, recipes.
Now diabetics can have a traditional
ricekrispy treat occasionally
Makes 10 Servings
1 tbsp margarine
1/2 cup strawberry sugar free jelly
1/3 cup granulated Splenda
1 tsp orange zest
1 tsp vanilla extract
1 cup oats
1/4 tsp salt
4 cups rice krispies cereal
Melt the margarine over medium heat, add the jelly and splenda
Cook at slow steady boil for 5 minutes.
Remove from the heat, stir in vanilla extract and the orange zest
Mix into the cereal
folding mixture together with a sprayed nonstick spatula
Smooth into 8x8 pan and let cool completely before slicing
Cut into 10 equal size bars
You basically could make this with any flavoring of extract or jellies you would want to since so many flavors are available now! I like to shop for my sugar free jellies at www.smuckers.com they ship them right to your door and you have tons of choices! Switch up the jelly or the extract flavorings for any taste you want.
br>
We welcome your comments or tips, recipes.
Crash Course Exercising Safely With Diabetes Diabetic Snacker Control Help
Crash Course: Exercising Safely With Diabetes
Follow these tips for a diabetic-safe workout.
http://www.rd.com/living-healthy/exercising-safely-with-diabete
s/article57603.html
Having diabetes doesn't mean you have to avoid physical
activity. It just means that you need to take more precautions
than others do when you work out. Here's how to get on the road
to regular physical activity and stay the healthy course.
1. Talk to your doctor.
Tell your doctor
if you're planning to change your activity
level.
If you're starting an exercise program, the American
Diabetes Association recommends a physical exam (and usually a
graded exercise test)
if you have had type 1 diabetes for more
than 15 years, if you have had type 2 diabetes for more than 10
years, if you're sedentary, or if you're over age 35. Your
doctor also will want to consider your physical
condition-including such issues as heart disease, kidney
disease, nerve damage, and eye damage-in helping you decide
what kinds ofexercise
are good fits for you.
Discuss medication changes. Regular physical activity can
lessen the amount of insulin or other diabetes medication that
you require.
2. Learn when to test and when to rest.
If you're on insulin, check your blood sugar before, during,
and after exercise. This is the best way to tell how your
workout has affected your glucose levels.
Check your blood sugar before exercising if you have type 2
diabetes and you're taking insulin or drugs that prompt the
pancreas to produce more insulin. If your glucose is below 100,
have a snack that contains carbohydrate before exercising.
During a prolonged activity check every 30 minutes to make sure
your glucose stays in your target range.
If you're prone to hypoglycemia, check your glucose over the
course of several hours after exercise. This applies
particularly to people who have type 1 diabetes. Your muscles
will continue to pull glucose out of your bloodstream, so
taking a reading right after a workout won't give you the full
picture of your activity's effect on your glucose levels. You
might think your blood sugar is normal while it's actually
plummeting. Also, physical activity can speed up how fast
insulin goes to work.
Schedule workouts so they follow meals. If you find that you
often have to compensate for hypoglycemia by eating a snack
during physical activity, see if you do better exercising an
hour or two after a meal.
As sport seasons change, adjust food and medications
accordingly. For instance, when your recreational tennis league
starts up its season, you might be surprised to find your blood
sugar running low if you don't account for the twice-a-week
tennis practices.
3. Be prepared.
Keep essentials with you. If you're working up a sweat away
from home, carry a high-carbohydrate snack, diabetes ID
(bracelet, necklace, or sneaker tag), and a cell phone for
emergencies.
Brief a buddy onemergency
procedures. Make sure someone in the
vicinity knows that you have diabetes and knows what to do in
an emergency. If you're working out at home, make sure a family
member is nearby; if you're at the gym, alert a staff member.
Don shoes designed specifically for your sport. That means
running shoes for running, soccer shoes for soccer, tennis
shoes for tennis, and so on. Sneakers with air or gel
cushioning are a good bet because they will absorb shocks to
your feet and knees.
Drink plenty of water before exercising. In the two hours
before you start working out, drink at least two cups of water.
4. Learn how to warm up and cool down.
Start moving around and stretching 5 or 10 minutes before real
physical activity. A warm-up can entail a light-and-easy
version of the primary exercise. For instance, if you plan to
go running, warm up with a 5- or 10-minute walk and then some
gentle stretches to get your muscles ready for more intense
activity. Weightlifting while your muscles are cold can injure
you, too; before you lift anything heavy, raise your body
temperature by jogging, riding a stationary bike, or walking on
a treadmill.
Cool down gradually. As with the warm-up, do a brief, light
version of your workout, keeping your arms and legs moving
while your heart rate and breathing slow down.
5. Exercise care while exerting yourself.
Exhale during every lift. When you are lifting weights, exhale
during exertion and inhale while you are returning the weight
to its starting position. Holding your breath while lifting
weights can be dangerous. Not only does it raise your blood
pressure, but it also raises the pressure within your eyes and
can worsen eye diseases to which people with diabetes are
vulnerable, such as glaucoma and diabetic retinopathy.
Watch for symptoms of hypoglycemia. It's easy to mistake
symptoms of hypoglycemia for the effects of exercise. Among the
signs of low blood sugar are profuse sweating, rapid heartbeat,
trembling, extreme hunger, difficulty thinking, blurred vision,
loss of coordination, and "just not feeling right." If you
suspect you have hypoglycemia, stop exercising immediately and
consume a source of glucose, such as raisins, hard candy, water
with fruit juice added to it, or glucose tablets.
If you feel pain, stop exercising. We've said it before, but it
is worth repeating: If you start to feel uncomfortable or short
of breath when you are exercising, immediately reduce your
degree of exertion or stop exercising altogether.
Drink water while you're working out. Experts recommend at
least one-half to 1 cup of water every 15 minutes.
Avoid exercising in extreme temperatures. If it's particularly
hot or cold outside, find an indoor venue for your workout. In
particular, be wary of hot, humid weather because it will be
difficult for your body to cool down.
Calories Burned Per 30 Minutes*
Bicycling
272
Cross-country skiing
255
Gardening
170
Golfing (walking with clubs)
187
Hiking
204
Ice skating/roller skating
204
Kayaking/canoeing
170
Racquetball
238
Snowshoeing
272
Swimming
272
Tennis
238
Volleyball (casual)
102
*Burn rates are for a person who weighs 150 pounds. Lighter
people will burn fewer calories; heavier people will burn more.
From 759 Secrets for Beating Diabetes
We welcome your comments or tips, recipes.
Follow these tips for a diabetic-safe workout.
http://www.rd.com/living-healthy/exercising-safely-with-diabete
s/article57603.html
Having diabetes doesn't mean you have to avoid physical
activity. It just means that you need to take more precautions
than others do when you work out. Here's how to get on the road
to regular physical activity and stay the healthy course.
1. Talk to your doctor.
Tell your doctor
if you're planning to change your activity
level.
If you're starting an exercise program, the American
Diabetes Association recommends a physical exam (and usually a
graded exercise test)
if you have had type 1 diabetes for more
than 15 years, if you have had type 2 diabetes for more than 10
years, if you're sedentary, or if you're over age 35. Your
doctor also will want to consider your physical
condition-including such issues as heart disease, kidney
disease, nerve damage, and eye damage-in helping you decide
what kinds ofexercise
are good fits for you.
Discuss medication changes. Regular physical activity can
lessen the amount of insulin or other diabetes medication that
you require.
2. Learn when to test and when to rest.
If you're on insulin, check your blood sugar before, during,
and after exercise. This is the best way to tell how your
workout has affected your glucose levels.
Check your blood sugar before exercising if you have type 2
diabetes and you're taking insulin or drugs that prompt the
pancreas to produce more insulin. If your glucose is below 100,
have a snack that contains carbohydrate before exercising.
During a prolonged activity check every 30 minutes to make sure
your glucose stays in your target range.
If you're prone to hypoglycemia, check your glucose over the
course of several hours after exercise. This applies
particularly to people who have type 1 diabetes. Your muscles
will continue to pull glucose out of your bloodstream, so
taking a reading right after a workout won't give you the full
picture of your activity's effect on your glucose levels. You
might think your blood sugar is normal while it's actually
plummeting. Also, physical activity can speed up how fast
insulin goes to work.
Schedule workouts so they follow meals. If you find that you
often have to compensate for hypoglycemia by eating a snack
during physical activity, see if you do better exercising an
hour or two after a meal.
As sport seasons change, adjust food and medications
accordingly. For instance, when your recreational tennis league
starts up its season, you might be surprised to find your blood
sugar running low if you don't account for the twice-a-week
tennis practices.
3. Be prepared.
Keep essentials with you. If you're working up a sweat away
from home, carry a high-carbohydrate snack, diabetes ID
(bracelet, necklace, or sneaker tag), and a cell phone for
emergencies.
Brief a buddy onemergency
procedures. Make sure someone in the
vicinity knows that you have diabetes and knows what to do in
an emergency. If you're working out at home, make sure a family
member is nearby; if you're at the gym, alert a staff member.
Don shoes designed specifically for your sport. That means
running shoes for running, soccer shoes for soccer, tennis
shoes for tennis, and so on. Sneakers with air or gel
cushioning are a good bet because they will absorb shocks to
your feet and knees.
Drink plenty of water before exercising. In the two hours
before you start working out, drink at least two cups of water.
4. Learn how to warm up and cool down.
Start moving around and stretching 5 or 10 minutes before real
physical activity. A warm-up can entail a light-and-easy
version of the primary exercise. For instance, if you plan to
go running, warm up with a 5- or 10-minute walk and then some
gentle stretches to get your muscles ready for more intense
activity. Weightlifting while your muscles are cold can injure
you, too; before you lift anything heavy, raise your body
temperature by jogging, riding a stationary bike, or walking on
a treadmill.
Cool down gradually. As with the warm-up, do a brief, light
version of your workout, keeping your arms and legs moving
while your heart rate and breathing slow down.
5. Exercise care while exerting yourself.
Exhale during every lift. When you are lifting weights, exhale
during exertion and inhale while you are returning the weight
to its starting position. Holding your breath while lifting
weights can be dangerous. Not only does it raise your blood
pressure, but it also raises the pressure within your eyes and
can worsen eye diseases to which people with diabetes are
vulnerable, such as glaucoma and diabetic retinopathy.
Watch for symptoms of hypoglycemia. It's easy to mistake
symptoms of hypoglycemia for the effects of exercise. Among the
signs of low blood sugar are profuse sweating, rapid heartbeat,
trembling, extreme hunger, difficulty thinking, blurred vision,
loss of coordination, and "just not feeling right." If you
suspect you have hypoglycemia, stop exercising immediately and
consume a source of glucose, such as raisins, hard candy, water
with fruit juice added to it, or glucose tablets.
If you feel pain, stop exercising. We've said it before, but it
is worth repeating: If you start to feel uncomfortable or short
of breath when you are exercising, immediately reduce your
degree of exertion or stop exercising altogether.
Drink water while you're working out. Experts recommend at
least one-half to 1 cup of water every 15 minutes.
Avoid exercising in extreme temperatures. If it's particularly
hot or cold outside, find an indoor venue for your workout. In
particular, be wary of hot, humid weather because it will be
difficult for your body to cool down.
Calories Burned Per 30 Minutes*
Bicycling
272
Cross-country skiing
255
Gardening
170
Golfing (walking with clubs)
187
Hiking
204
Ice skating/roller skating
204
Kayaking/canoeing
170
Racquetball
238
Snowshoeing
272
Swimming
272
Tennis
238
Volleyball (casual)
102
*Burn rates are for a person who weighs 150 pounds. Lighter
people will burn fewer calories; heavier people will burn more.
From 759 Secrets for Beating Diabetes
We welcome your comments or tips, recipes.
Sunday, September 21, 2008
Diabetic Snacker Fresh Summer Vegetables Buying Guide Nutritional Food Shopping Tips
Vegetables Buying Guide:
courtesy of Kroger.com
Ambrosia & Honeycrisp Apples
Crisp, Sweet & Juicy, these apples have it all. Both
Honeycrisp and Ambrosia Apples are sweet, firm apples.
Both Honeycrisp and Ambrosia Apples are sweet, firm apples.
As you would expect with a name like Honeycrisp, this apple is
sweet and absolutely bursting with crispness. However, they are
also an unexpectedly tender treat!
Ambrosia literally means "Food of the Gods," and the Ambrosia
Apple -- a juicy, aromatic apple with an almost iridescent pink
blush and patches of yellow on the skin -- lives up to it's
name.
Whatever the color, apples should be firm with no discoloration
or soft spots. A healthy, crisp apple will have shiny skin.
%DV
Calories from Fat 0 0%
Total Fat 0 0%
Saturated Fat 0 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 22g 7%
Dietary Fiber 5g 20%
Sugars 16g
Protein 0g
Vitamin A 2%
Vitamin C 8%
Calcium 0%
Iron 2%
Asparagus
Choose asparagus stalks that are firm. The stalk should be a
uniform green all the way to the stem end; the leafy tip of
each stalk can be deep green or purplish. An ideal stalk tip is
closed and compact. Avoid spears that feel sandy or appear
wilted. Asparagus can be eaten raw, stir-fried, lightly
steamed, microwaved or grilled. They're nutritious, easy to
prepare and add color and variety to your meal.
%DV
Calories 20
Calories from Fat 0
Total Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 8%
Sugars 4g
Protein 2g
Vitamin A 10%
Vitamin C 20%
Calcium 2%
Iron 4%
Bell Peppers
Select bell peppers that have smooth, taut skin. Avoid peppers
with wrinkles, blemishes, cuts or dark spots. Both the pepper
and its stem should be bright in color. The stem should also
appear sturdy and fresh. Healthy bell peppers are heavy for
their size.
%DV
Calories 20
Calories from Fat 1
Total Fat 0.14g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1.5mg 0%
Potassium 132mg 5%
Total Carbohydrate 5g 1%
Dietary Fiber 1.34g 3%
Sugars 2g
Protein 1g
Red Bell Pepper
Vitamin A 47%
Vitamin C 236%
Green Bell Pepper
Vitamin A 5%
Vitamin C 236%
Yellow Bell Pepper
Vitamin A 2%
Vitamin C 230%
Spicy Stuffed Celery
Mango Relish
Pasta with Pesto, Broccoli & Potatoes
Citrus Cranberry Quesadilla Roll
Southwestern Potatoes
Sesame Stir Fry
Spinach Salad Pizza
Southwestern Honeydew Salad
Squash Slaw
Three-Melon Salsa
Melon Salsa
Salsa Potato Bowl
Spinach and Red Potato Salad
Sweet Pepper Rainbow Salad
Green Bean Potato Salad
Summer Chicken Salad
Peppery Chicken Salad
Red Bartlett Pears
These pears are sweet and juicy and excellent for canning or
cooking.
Select red bartlett pears that are medium-sized or larger with
no bruises and only a few minor markings. Avoid pears with deep
soft spots or scars. The coloring of a ripe red bartlett pear
will be medium-red to brownish-red, and the pear will have a
sweet fragrance.
%DV
Calories 98
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0 mg 0%
Potassium 208mg 6%
Total Carbohydrate 25g 8%
Dietary Fiber 4g 16%
Protein 1 g
Vitamin A 1%
Vitamin C 12%
Calcium 2%
Iron 0%
Folate 3%
Gold & Russett Potatoes
Gold Potatoes are sweet-tasting potatoes that retain their
golden color when baked, boiled or fried.
Select potatoes that feel firm to the touch, with no bruised or
bald spots, cuts, sprouts or green areas. One potato with a
soft spot or damaged area will speed up the deterioration of
the rest.
%DV
Calories 100
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 26g 9%
Fiber 3g 12%
Sugars 3g
Protein 4g
Vitamin A 0%
Vitamin C 45%
Calcium 2%
Iron 6%
Fingerling Potatoes
Grown for flavor and tenderness, which make an excellent choice
for on the grill, roasted or steamed. Available in two
varieties: Ruby Red and Russian Banana.
Fingerling Potatoes should feel solid, and should adhere to the
popular color for their variety (i.e. some are dark red, some
are golden and some are white). Hints of green, dark spots, or
shriveling on a potato's skin are a sign of spoilage. If a
Fingerling Potato is at all malleable when squeezed, it may be
past its prime. Avoid potatoes with sprouts growing from them;
these are too old and may contain significant amounts of the
natural toxin solanine.
%DV
Calories 140
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 5g 20%
Sugars 2g
Protein 3g
Vitamin A 0%
Vitamin C 70%
Calcium 2%
Iron 6%
Southwestern Potatoes
Sweet Potatoes
Sweet Potatoes are rich in beta-carotene and vitamins A, C, and
E - antioxidants that can help prevent heart disease and
cancer, bolster the immune system and even slow aging by
promoting good vision and healthy skin.
Choose firm, plump, smooth-skinned sweet potatoes without
blemishes. A great way to check the ripeness of a sweet potato
is to examine its tips, where a potato usually starts showing
signs of rot. It is normal for sweet potatoes to be oblong in
shape.
There are a variety of sweet potatoes from which to choose.
Typically, the lighter-colored flesh will emit a milder flavor.
Sweet potatoes are generally available year round.
If you plan to cook several sweet potatoes at once, it is wise
to select those that are similar in size to promote even
cooking.
Keep raw sweet potatoes in a dry area at room temperature for
up to a week. Do not refrigerate raw sweet potatoes, as they
will lose optimal flavor and texture. Also, do not wash raw
sweet potatoes before storage as the moisture can accelerate
decay. If you have a cellar that is closer to 55 degrees, raw
sweet potatoes will keep up to a month. Refrigerate cooked
sweet potatoes up to three days.
Always scrub a sweet potato under cool running water before use
to remove any dirt on the skin. Sweet potatoes are easy to
cook: just bake, boil or microwave and you have a naturally
sweet treat. For a little extra kick, enhance your sweet potato
with nutmeg or cinnamon. For a unique summer treat, slice your
sweet potatoes to a thickness of about a half inch, baste with
butter and grilling herbs and barbecue until tender.
Note that any American yam recipe is truly a sweet potato
recipe because what we call "yams" in America are actually
sweet potatoes (real yams are large roots primarily grown in
Africa, Asia and tropical countries).
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Serving size 3 1/2 oz raw (1? cups shredded)
%DV
Calories 140
Calories from Fat 0 0%
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 24mg 1%
Potassium 195mg 5%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g
Vitamin A 15%
Vitamin C 47%
Calcium 4%
Iron 2%
Sweet Potato & Apple Salad
Sweet Potato Apple Salad
Tri Color Vegetables with Lemon & Spices
There is no standard size for fall squash, so you should select
squash based on the amount you will need. In general, squash
should feel heavier than it appears. Make sure the stem appears
dull, solid and dry. If the stem is at all blackened, moist,
soft, cracked, blemished, or collapsed, the whole squash may be
past its prime. Note that older squash are usually sweeter.
Fall Squash:
Fall squash should meet the ideal characteristics for its
variety. Acorn squash should be a deep, dark green. Select
Acorn squash with pecklings of orange in moderation, but avoid
an Acorn squash that is predominantly orange. Butternut squash
should have a dull, uniformly tan rind (avoid Butternut squash
with a hue of green permeating the tan color).
%DV
Calories 20
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 1g
Vitamin A 6%
Vitamin C 30%
Calcium 2%
Iron 2%
Tomatoes
All of the nutritional goodness of tomatoes is now readily
available in handy, bite-sized snacking tomatoes. The two most
popular varieties of snacking tomatoes are grape tomatoes and
cherry tomatoes.
Choose tomatoes that are smooth, firm and red to
reddish-orange. Tomatoes soften slightly when ripe. Tomatoes
with cracked or discolored skin should be avoided. Make sure to
select tomatoes that have been stored at room temperature;
tomatoes stored in cold environments will spoil.
%DV
Calories 35
Calories from Fat 0g
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 1g
Vitamin A 20%
Vitamin C 40%
Calcium 2%
Iron 2%
We welcome your comments or tips, recipes. I learned a lot from this listing Kroger had on their site I thought other's might find it helpful too.
Peanut Butter Tips good healthier snacks ideas Hi Protein Foods Diabetic Snacker
By the way, reduced-fat peanut butters have the same number of
calories as regular -- there's less fat, but more sugar and
typically more hydrogenated oil. hmm, I know, that's kind of
stupidity on the manufacturer's part now isn't it?
I love peter pan peanut butter myself I just love it. I tried a new snack with it the other day. I toasted a cinnnamon raisin english muffin and then spread peanut butter on it. It was delicious! It was smooth and gooey because the peanut butter just kept melting all over the place. I suggest you try it sometime. Make sure you have a glass of milk handy it's sooo good.
We welcome your comments or tips, recipes.
calories as regular -- there's less fat, but more sugar and
typically more hydrogenated oil. hmm, I know, that's kind of
stupidity on the manufacturer's part now isn't it?
I love peter pan peanut butter myself I just love it. I tried a new snack with it the other day. I toasted a cinnnamon raisin english muffin and then spread peanut butter on it. It was delicious! It was smooth and gooey because the peanut butter just kept melting all over the place. I suggest you try it sometime. Make sure you have a glass of milk handy it's sooo good.
We welcome your comments or tips, recipes.
New web video show: Cooking To Get Lucky Diabetic Snacker
The Wall Street Journal's Top 10 Foods to Eat This Fall Diabetic Snacker
The Wall Street Journal's Top 10 Foods to Eat This Fall
From Serious Eats blog:
1. Concord Grapes: for a fresher, milder, more (or less,
depending on your point of view) refined version of Welch’s
grape juice. Delicious.
2. Kabocha: If ye ol’ American orange variety of the pumpkin is
starting to bore you, there’s always the Japanese version! It’s
an election year; I say let’s try to reinvent the local
varieties before looking abroad.
3. Pears: Perhaps they made the list because it took until
autumn for them to ripen in the supermarket.
4. Pomegranate: Careful with this one! Greek myth claims that
winter stems from the seeds of this fruit. The lobster of
produce, it
requires a lot of work. But they’re worth it.
5. Pine Nuts: The seeds of pine cones, there is something
heralding of winter in these little kernels. With that in mind,
put them in the freezer so you can have them (unspoiled) when
the pine cone wreaths are up.
6. Quince: A trendy version of the apple, it is a good way to
expand your culinary horizons. Quince paste or jelly goes
brilliantly with the Sheep’s Milk Cheese later in the list. But
with all the beautiful apple varieties available, don’t forget
your apple a day.
7. Rutabaga: Commonly called Swede in Europe, rutabaga is very
popular roasted or mashed, year round, in other countries.
8. Thyme: a bit of a cheat, since it’s available all year
round; but it does pair brilliantly with squash or pine nuts,
and other fall flavors. You could roast it with rutabaga, or
put it in a pine nut brittle.
9. Tuscan Kale: It sure is healthy, but is it just a common
good with a designer label?
10. Sheep’s Milk Cheeses: The ultimate foodies discourse on the
seasons of cheese, but they’re lost on the average palate. Do
you feel a bit fleeced by this final entry?
We welcome your comments or tips, recipes.
Measuring without cups or tools, kitchen equipment Diabetic Snacker
How to ... bake without using measuring cups
Baking is a science and for reliable results you really should
measure everything.
Which isn't always the most realistic advice. So for times when
you're baking on the fly or just don't have another clean
measuring spoon or cup, here are some tips and cheats from the
experts.
DRY INGREDIENTS
1 tablespoon equals a chestnut
2 tablespoons equals a pingpong ball
1/4 cup equals a small handful or a large egg
1/3 cup equals a billiard ball
1/2 cup equals a tennis ball
3/4 cup equals a baseball
LIQUIDS
1 tablespoon equals an ice cube
1 lemon provides 1 1/2 teaspoons zest and 1 to 3 tablespoons
juice
OTHER
1 teaspoon grated citrus zest is about the size of a quarter
3 medium tomatoes equals 1 1/2 cups chopped
1 handful of greens or herbs is about 1 cup
2 medium garlic cloves equals 1 teaspoon minced
-- Tips from Sandy Gluck, food editor at Everyday Food
magazine; P.J. Hamel, test baker and senior editor at The King
Arthur Flour Co.; and Nancy Hopkins, deputy food editor of
Better Homes and Gardens magazine
We welcome your comments or tips, recipes.
I know for myself this list will come in handy as I can never find a measuring cup when I need one. They are always in the wrong place or in the fridge already with some bits of leftovers in them. I need to get better organized, that's for sure. I have figured out a way to keep up with all my measuring spoons; I have put them all in the front part of the silverware drawer. Since I'm in that drawer everyday it refreshes my brain to know where they are everyday.
Friday, September 19, 2008
Peanut Butter Smore's Recipe treats to eat Diabetic Snacker
I saw the cutest little snack today that I want to try so I'm putting it here for safekeeping.
Peanut Butter Smores
Spread a ritz cracker with peanut butter
top with a marshmallow
broil until golden brown you desire
Sounds very good to me and should be ok to eat fordiabetics too!
We welcome your comments or tips, recipes.
Peanut Butter Smores
Spread a ritz cracker with peanut butter
top with a marshmallow
broil until golden brown you desire
Sounds very good to me and should be ok to eat fordiabetics too!
We welcome your comments or tips, recipes.
Thursday, September 18, 2008
13 Things Your Pharmacist Won't Tell You Health Tips & Tricks Healthy Living Ideas
Guest Post 13 Things Your Pharmacist Won't Tell You Healthy Living Tips
By Readers Digest Magazine
"What to bear in mind the next time you visit the pharmacy counter
1. Don't try to get anything past us. Prescriptions for painkillers or sleeping aids always get extra scrutiny.
2. We're not serving fries in here. I'd think twice about using a drive-through pharmacy. Working there distracts us-not a good thing when it comes to pharmaceuticals.
3. We're human … and we make mistakes (about two million a year). Ask if we use a bar-code system to help keep us from pulling the wrong drug off the shelf or giving the wrong strength of the right drug.
4. Sometimes we can't read the doctor's handwriting either. E-prescribing can help, but as of 2006, fewer than 20 percent of prescriptions were being electronically transmitted.
5. I hate your insurance company as much as you do. "Even if something's working for you, the insurance company may insist you switch to something else," says pharmacy owner Stuart Feldman."I'm stuck in the middle trying to explain this to customers."
6. We can give flu shots in most states.
7. A less-qualified pharmacy technician may have actually filled your prescription. Currently, there is no national standard for their training and responsibilities.
8. Generics are a close match for most brand names. But I'd be careful with blood thinners and thyroid drugs, since small differences can have big effects.
9. I can give you a generic refill that's different from the one you started with. When in doubt, ask. Online resources like cvs.com let you double-check your pill.
10. We're not mind readers, and there's not some big computer database that tracks your drugs and flags interactions for pharmacists everywhere. Use one pharmacy. If you start using a new one, make sure we know what you're taking.
11. Avoid the lines. It gets busy Monday and Tuesday evenings, since many new prescriptions and refills come in after the weekend.
12. Look into the $4 generics offered by chains like Target, Kroger, and Wal-Mart. And it can't hurt to ask your pharmacy if it will match the price.
13. Yelling at me won't help. If I can't reach your doctor and/or insurance company to approve a refill, there's nothing I can do about it. “It's frustrating,” says pharmacist Daniel Zlott, “but I'd be breaking the law in some states if I gave it to you.”
This post has been brought to you by a company helping you
compare car insurance prices
every day.
Readers Digest Source:
Dr. Daniel Zlott, oncology pharmacist, National Institutes of Health; Cindy Coffey, PharmD; Greg Collins, pharmacy supervisor, CVS/pharmacy, California; Stuart Feldman, owner, Cross River Pharmacy, New York
Disclosure: This is a guest post from Readers Digest Magazine. There
was no compensation for the post. Thanks to Reader's Digest for the content.
Wednesday, September 17, 2008
Meatballs and Spaghetti diabetes friendly meal Diabetic Snacker
Last night I had another good meal that my number was good after testing. It was 129 which my doctor has suggested to keep it below 140 so that was good. I had Spaghetti, 4 meatballs,1/2 cup pineapple chunks & canteloupe chunks (good combo), 1 slice of whole wheat garlic toast, 1/2 cup ragu sauce.
The garlic toast was very good to make it I made this spread:
Garlic Butter:
Mix 1 stick soft margarine
1/4 cup parmesan cheese
1 tbsp garlic powder
1/2 tsp oregano
1/4 tsp parsley
12 ts[ kosher salt
3 tbsp olive oil
2 tbsp mozzarella cheese
Mix together all the ingredients and spread on whole wheat bread slices. Place on a baking sheet and bake @350 degrees for about 10 minutes. Broil top until desired browness. This makes an excellent spread for the garlic toast. I might try to eat 2 pieces of it next time.
We welcome your comments or tips, recipes.
Monday, September 15, 2008
A MONTH Of Meal Plans for Diabetics Low Sugar Low Carb
October
Month Of Meals for Diabetics
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Chili Popcorn, a tangerine, and a Frozen Fruit Bar
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice ,
long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Granola bar, and half banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Hard Whole Wheat Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly , 1 tbsp 56 14 0 0
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Oatmeal topped with honey; cup watermelon balls
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
Watermelon, 1 cup, balls 49 11 1 1
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Mediteranean Baked Fish with tomatoes and spinach over rice, milk, and an Oreo
Spinach, frozen, 0.5 cup 27 5 0 3
Milk, nonfat, 1 cup 86 12 0 8
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Oreo Cookies, 1 cookie 65 9 3 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Mediterranean Baked Fish RECIPE, 0.5 serving 113 9 2 15
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Oatmeal with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
We welcome your comments or tips, recipes.
Month Of Meals for Diabetics
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Chili Popcorn, a tangerine, and a Frozen Fruit Bar
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice ,
long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Granola bar, and half banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Hard Whole Wheat Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly , 1 tbsp 56 14 0 0
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Oatmeal topped with honey; cup watermelon balls
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
Watermelon, 1 cup, balls 49 11 1 1
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Mediteranean Baked Fish with tomatoes and spinach over rice, milk, and an Oreo
Spinach, frozen, 0.5 cup 27 5 0 3
Milk, nonfat, 1 cup 86 12 0 8
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Oreo Cookies, 1 cookie 65 9 3 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Mediterranean Baked Fish RECIPE, 0.5 serving 113 9 2 15
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Oatmeal with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
We welcome your comments or tips, recipes.
Diabetic Snacker A MONTH Of Meal Plans SEPTEMBER for Diabetics Low Sugar Low Carb
September Month Of Meals For A Diabetic Plan
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisi
ns, 1.5 miniature box (.5 oz) 63 17 0 1
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, raisins and orange juice
Orange Juice, 4 fl oz 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Popcorn with margarine, and pineapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Margarine, soft, 1 tsp 34 0 4 0
Popcorn, air-popped, 2.5 cup 76 16 1 2
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Grapes; cream of wheat with honey
Grapes, 15 grape, seedless 53 13 0 0
Cream of Wheat Cereal (Without Salt), 0.5 cup 77 16 0 2
Honey, 0.5 tbsp 32 9 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Chili Popcorn, and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
For Monday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Pretzels, and strawberries
Strawberries, fresh, 1 cup, halves 46 11 1 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Italian Vegetable Bake Recipe with white beans added, couscous with butter, and frozen yogurt
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Couscous, 1 oz, dry, yields 96 20 0 3
Couscous, 1 oz, dry, yields 96 20 0 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Italian Vegetable Bake RECIPE, 1 serving 37 9 0 2
Italian Vegetable Bake RECIPE, 1 serving 37 9 0 2
Beans, white, 0.3 cup 92 17 0 6
Dinner roll with jam; a tangerine
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, and an apple
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Mediteranean Baked Fish with tomatoes and spinach over rice, milk, and an Oreo
Spinach, frozen, 0.5 cup 27 5 0 3
Milk, nonfat, 1 cup 86 12 0 8
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Oreo Cookies, 1 cookie 65 9 3 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Mediterranean Baked Fish RECIPE, 0.5 serving 113 9 2 15
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Oatmeal topped with honey; cup watermelon balls
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
Watermelon, 1 cup, balls 49 11 1 1
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, raisins and orange juice
Orange Juice, 4 fl oz 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Dinner roll with jam; a tangerine
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Chili Popcorn, a tangerine, and a Frozen Fruit Bar
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Whole wheat pretzels with yellow mustard; half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Yellow Mustard, 2 tsp or 1 packet 7 1 0 0
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Granola bar, and pineapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Oatmeal with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Granola bar, and half banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Grapes; cream of wheat with honey
Grapes, 15 grape, seedless 53 13 0 0
Cream of Wheat Cereal (Without Salt), 0.5 cup 77 16 0 2
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
We welcome your comments or tips, recipes.
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisi
ns, 1.5 miniature box (.5 oz) 63 17 0 1
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, raisins and orange juice
Orange Juice, 4 fl oz 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Popcorn with margarine, and pineapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Margarine, soft, 1 tsp 34 0 4 0
Popcorn, air-popped, 2.5 cup 76 16 1 2
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Grapes; cream of wheat with honey
Grapes, 15 grape, seedless 53 13 0 0
Cream of Wheat Cereal (Without Salt), 0.5 cup 77 16 0 2
Honey, 0.5 tbsp 32 9 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Chili Popcorn, and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
For Monday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Pretzels, and strawberries
Strawberries, fresh, 1 cup, halves 46 11 1 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
2 slices of whole wheat toast with jam, and yogurt with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Crackers, and apple slices with honey
Apples, fresh, 0.75 cup slices 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Honey, 0.5 tbsp 32 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
White Bean Chili, rolls, and green beans with butter
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Smart Balance Buttery Spread, 0.33 tbsp 15 0 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Italian Vegetable Bake Recipe with white beans added, couscous with butter, and frozen yogurt
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Couscous, 1 oz, dry, yields 96 20 0 3
Couscous, 1 oz, dry, yields 96 20 0 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Italian Vegetable Bake RECIPE, 1 serving 37 9 0 2
Italian Vegetable Bake RECIPE, 1 serving 37 9 0 2
Beans, white, 0.3 cup 92 17 0 6
Dinner roll with jam; a tangerine
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, and an apple
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Mediteranean Baked Fish with tomatoes and spinach over rice, milk, and an Oreo
Spinach, frozen, 0.5 cup 27 5 0 3
Milk, nonfat, 1 cup 86 12 0 8
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Oreo Cookies, 1 cookie 65 9 3 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Mediterranean Baked Fish RECIPE, 0.5 serving 113 9 2 15
Half bagel with jam, and a peach
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Oatmeal topped with honey; cup watermelon balls
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
Watermelon, 1 cup, balls 49 11 1 1
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with milk, raisins and orange juice
Orange Juice, 4 fl oz 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Granola bar, and a banana with honey
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Honey, 0.5 tbsp 32 9 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk, raspberries, toast and jelly
Raspberries, 0.75 cup 45 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Dinner roll with jam; a tangerine
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Low-Fat Maple Granola w/brown sugar, milk, and apples
Apples, fresh, 0.75 cup slices 49 13 0 0
Milk, nonfat, 1 cup 86 12 0 8
Brown Sugar, 3 tsp packed 52 13 0 0
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Low-fat Maple Granola RECIPE, 0.3 serving 106 18 3 4
Spicy Chicken Burger with tomatoes on wheat bread, and Mixed Berry Sorbet
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Spicy Chicken Burgers, 1 serving 109 8 5 8
Mixed Berry Sorbet, 1 serving 21 5 0 0
Fava Bean and Red Onion Salad with corn and peas over rice, and pudding
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 102 23 0 3
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Chili Popcorn, a tangerine, and a Frozen Fruit Bar
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Chili Popcorn RECIPE, 1 serving 66 7 4 1
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Shrimp, broccoli, and green beans in olive oil over rice, and milk
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Shrimp, cooked, 4 oz 112 0 1 24
Milk, nonfat, 1 cup 86 12 0 8
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Olive Oil, 0.5 tbsp 60 0 7 0
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Flank Steak with Teriyaki sauce over rice, Garlic-Spiked Broccoli and Mushrooms with Rosemary, and frozen yogurt
Flank Steak, 2 oz 87 0 4 12
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Wild Rice, 0.6 cup 99 21 0 4
Wild Rice, 0.6 cup 99 21 0 4
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving 28 3 1 2
Nestle Chef Mate Teriyaki Sauce, 1 tbsp 21 4 1 0
Whole wheat pretzels with yellow mustard; half a banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Yellow Mustard, 2 tsp or 1 packet 7 1 0 0
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Apple slices, and a granola bar
Apples, fresh, 0.75 cup slices 49 13 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Granola bar, and pineapple
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Cheerios with skim milk; strawberries; and toast with spread
Strawberries, fresh, 1 cup, halves 46 11 1 1
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Cheerios Cereal, 1 cup (1 serving) 111 22 2 4
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
White Bean Chili, rolls, cauliflower, milk, and a cookie
Cauliflower, raw, 0.5 cup 13 3 0 1
Cauliflower, raw, 0.5 cup 13 3 0 1
Milk, nonfat, 1 cup 86 12 0 8
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Oreo Cookies, 1 cookie 65 9 3 0
Low Sodium Vegetarian White Bean Chili, 1 serving 119 22 0 8
Oatmeal with raisins
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Instant, Quick, and Regular Oats Cereal, 0.5 cup, cooked 69 12 1 3
For Wednesday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Thursday
FOOD CALORIES CARBS FAT PROTEIN
Toast with jam, yogurt and an orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Yogurt, Yoplait Light, Strawberry, 6 oz 100 19 0 5
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Bagel with peanut butter, carrots, and a Frozen Fruit Bar
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Bagels, oat bran, 0.5 bagel (3" dia) 73 15 0 3
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Pretzels, cantaloupe and a Frozen Fruit Bar
Cantaloupe, 1 cup, diced 55 13 0 1
Whole Wheat Hard Pretzels, 0.75 oz 77 17 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
For Friday
FOOD CALORIES CARBS FAT PROTEIN
Cream of wheat with raisins, toast and jam, and milk
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
Chicken with Oriental Rice, asparagus and broccoli with butter, and ice cream
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Chicken Breast, no skin, 0.4 breast, bone and skin removed 104 0 1 22
Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz) 92 15 3 3
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Oriental Rice RECIPE, 1 serving 120 17 5 2
Oriental Rice RECIPE, 1 serving 120 17 5 2
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
For Saturday
FOOD CALORIES CARBS FAT PROTEIN
2 muffins with butter, cup nonfat milk, and a small orange
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Milk, nonfat, 1 cup 86 12 0 8
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Portobello Burger, and baked potato with tomatoes and sour cream
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Granola bar, and half banana
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Granola Bars, peanut butter, 1 bar 114 15 6 2
For Sunday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Peanut butter and jam sandwich with carrots
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Black beans and rice with sour cream, asparagus, and frozen yogurt
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 4 0 2
Beans, black, 0.5 cup 114 20 0 8
Vanilla Frozen Yogurt, 0.5 cup 114 17 4 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Brown Rice, long grain, 0.5 cup 108 22 1 3
Sour Cream, reduced fat, 3 tbsp 61 2 5 1
Grapes; cream of wheat with honey
Grapes, 15 grape, seedless 53 13 0 0
Cream of Wheat Cereal (Without Salt), 0.5 cup 77 16 0 2
Honey, 0.5 tbsp 32 9 0 0
For Monday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Navy Beans and rice with sour cream, crackers and Spicy Eggplant dip
Brown Rice, long grain, 0.3 cup 65 13 1 2
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
Spicy Eggplant Dip RECIPE, 0.5 serving 25 2 2 0
Beans, navy, 0.4 cup 102 19 0 6
Peanut butter and jelly on wheat toast, carrots, and milk
Baby Carrots, raw, 5 medium 19 4 0 0
Baby Carrots, raw, 5 medium 19 4 0 0
Peanut Butter, smooth style, 1 tbsp 95 3 8 4
Milk, nonfat, 1 cup 86 12 0 8
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Jams, preserves, jelly, 1 tbsp 56 14 0 0
Half of a baked potato with sour cream; grapes
Grapes, 15 grape, seedless 53 13 0 0
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Sour Cream, reduced fat, 1 tbsp 20 1 2 0
For Tuesday
FOOD CALORIES CARBS FAT PROTEIN
Shredded wheat with milk and raisins and cantaloupe
Cantaloupe, 1 cup, diced 55 13 0 1
Milk, nonfat, 1 cup 86 12 0 8
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Raisins, 1.5 miniature box (.5 oz) 63 17 0 1
Fava Bean and Red Onion Salad with spinach over rice and a Frozen Fruit Bar
Spinach, frozen, 0.5 cup 27 5 0 3
Brown Rice, long grain, 0.3 cup 65 13 1 2
Brown Rice, long grain, 0.3 cup 65 13 1 2
Summer Frozen Fruit Bars RECIPE, 1 serving 36 9 0 0
Fava Bean and Red Onion Salad RECIPE, 1 serving 116 21 1 9
Portabello Burger with swiss on wheat, and peas with butter
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 92 17 2 3
Swiss Cheese, 1 oz 107 1 8 8
Smart Balance Buttery Spread, 0.75 tbsp 34 0 7 0
Portobello Burgers RECIPE, 1 serving 72 4 5 3
Crackers with jam; half a pear
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Whole-Wheat Crackers, 0.5 oz 63 10 2 1
Jams, preserves, jelly, 0.5 tbsp 28 7 0 0
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