October 1, 2002

1/2 multigrain bagel(1 starch)
2 slices mozzarella cheese(2 dairy)
1 apple(1 fruit)

3 cups spinach (2 veggie)
1/2 cup mushrooms(1 vegie)
1 tomato(1 veggie)
1 slice red onion
3 oz chicken breast(1 protein)
1 cup veggie soup(1 veggie)
1 soft breadstick(1 starch)

1 asian pear(1 fruit)

4 oz salmon(1 protein)
1 med baked potato(1 starch)
1T low fat sour cream(1 fat)
2 cups steamed broccoli(2 veggie)

1 cup fruit salad(1 fruit)

1457 calories
3 starch,2 protein, 2 dairy, 5+ veggies,3 fruit

1 cup oatmeal(2 starch)
1 asian pear(1 fruit)
1/2 cup soy milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)


3 cups spinach salad(3 veggies)
2T croutons(1/2 starch)
2 oz chicken breast(1 protein)
FF viniagrette( 80 calories)
1 cup grapes(1 fruit)

2 cups bean soup(2 veggie, 2 protein)
2 slices whole wheat bread (2 starch)
1 slice mozarella(1 dairy)



1470 calories
4.5 starch, 2.5 dairy, 3 protein, 5+ veggies, 3 fruit
33% protein/ 20%fat(7%sat.fat) /47% carbs

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slices whole wheat toast(1 starch)

1 orange(1 fruit)
1 cup skim milk(1 dairy)

2 cups very veggie soup(2 veggie)
2 slices whole wheat bread(2 starch)
1.5 oz lowfat mozarella(1 dairy)
1 sliced tomato(1 veggie)
1 cup fruit salad(2 fruit)

4 oz grilled chicken breast(1.5 protein)
1 small baked sweet potato(1 starch)
2 cups stirfried veggies(2 veggies)

1 cup pineapple(1 fruit)

1514 calories
2.5 protein, 4 starch,4+ fruit,5 veggie, 2 dairy, 1 added fat

34% protein/23%fat/43% carbs

1 cup oatmeal(2 starch)
1 asian pear(1 fruit)
1/2 cup milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)

1 cup bean soup (1 veggie/1 protein)
2 slices wheat bread (2 starch)
1 slice mozarella(1 dairy)
tomato(1 veggie)
1/2 cup carrots(1 veggie)


4 oz Chicken piccata(1 protein/1 fat)
1 cup brown and wild rice(2 starch)
2 cups steamed veggies(2 veggies)

1 baked apple(1 fruit)

1512 calories
32%protein/17% fat/51% carbs
6 starch,3 fruit, 1.5 dairy,2 protein, 5 veggie

1 apple(1 fruit)
1.5 oz string cheese(1 dairy)

1 small soft pretzel(2 starch)-at the soccer fields

1 cup plain yogurt (1 dairy)
1/4 cup applesauce(1/2 fruit)
1/2 banana(1/2 fruit)

2 cups mixed salad greens(2 veggie)
2T balsamic vinegrrette(1 fat)
3 oz leftover chicken(1 protein)

4 oz grilled salmon(1 protein)
1 medium sweet potato(1 veggie/starch)
2 cups steamed broccoli(2 veggie)
1slice garlic toast(1 starch/1fat)

1 cup pineapple/banana sorbet (2 fruit)- take a can of pineapple... freeze..partially thaw. throw in blender with 1/2 frozen banana and few icecubes..

1501 calories
32% protein/45% carbs/23% fat
4 fruit, 4 starch, 2 dairy,2 protein,2 fat,5 veggie

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slices whole wheat toast(1 starch)

1/2 cup applesauce(1 fruit)

2 oz turkey breast (1 protein)
1.5 oz cheese (1 dairy)
1/2 cup carrots (1 veggie)
1 medium tomato (1 veggie)
1/2 cup zucchini (1 veggie)
2 slices rye bread(2 starch)

1 cup grapes (1 fruit)

4 oz fish (pollack) (1 protein)
1/2 cup brown rice (1 starch)
2 cups stir-fried veggies~broccoli. cauliflower,peppers mushrooms & onion (2 veggie)
2T Parmesan(1 dairy)

1 pear(1 fruit)

1523 calories
3 protein, 6 veggies, 3 fruit,4 starch,2 dairy, 1 added fat

1 cup oatmeal(2 starch)
1.5 oz raisins(1 fruit)
1 cup 1% milk(1 dairy)

1 cup cottage cheese(2 dairy)
1/2 cup pineapple(1 fruit)

3 cups spinach(2 veggie)
1 slice onion
1 tomato(1 veggie)
1/2 cup mushrooms(1 veggie)
3 oz chicken breast(1 protein)
croutons(1/2 starch)
2T balsamic vinegrette
1 apple(1 fruit)

3 oz beef roast(1 protein)
1 cup sweet potato(2 starch)
1 cup broccoli(1 veggie)
1/2 cup cooked carrots(1 veggie)
1 slice garlic bread(1 starch/1 fat)

1 cup fruit salad(2 fruit)

1556 calories
5.5 starch, 5 fruit,6+veggie,2 protein,3 dairy, 1 added fat

Lindasue:

Your menu's always look so yummy. I think in November my Thread is going to be "Judy's stealing Lindasue's Menus in November" :rofl:

Judy2

Judy, you have great menus too. If you really look closely at mine, its like 10 foods, repeated and combined over and over again...but it works well. :)

1 cup oatmeal(2 starch)
1 asian pear(1 fruit)
1/2 cup milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)

2 cups very veggie soup(2 veggie/1 protein)
2 slices wheat bread (2 starch)
1 slice mozarella(1 dairy)
tomato(1 veggie)


4 oz baked Chicken (1 protein)
1 medium potato (2 starch)
2 cups steamed veggies(2 veggies)

1 baked apple(1 fruit)

1349 calories
6 starch,3 fruit,5 veggie,1.5 dairy,2 protein

1 apple(1 fruit)
1 cup oatmeal(2 starch)
1 cup soy milk

2 slices wheat bread(2 starch)
2 oz ham(1 protein)
1.5 oz cheese(1 dairy)
1 tomato(1 veggie)
2 cups spinach(2 veggie)
2T vinegrette(1 fat)
1/2 cup carrots(1 veggie)
1 banana(1 fruit)

4 ounces fish(1 protein)
1 cup spanish rice(2 starch)
2 cups steamed veggies(2 veggie)
1 cup pineapple(1 fruit)

1366 calories
6 starch, 3 fruit,1 dairy,6 veggie, 2 protein,1 fat

1 cup oatmeal(2 starch)
1 asian pear(1 fruit)
1/2 cup soy milk

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)


3 cups spinach salad(3 veggies)
2T croutons(1/2 starch)
2 oz chicken breast(1 protein)
1 oz shredded cheese(1 dairy)
FF viniagrette( 80 calories)
1 cup grapes(1 fruit)

4 oz grilled salmon(1 protein)
1 medium sweet potato(1 veggie/starch)
2 cups steamed broccoli(2 veggie)
1slice garlic toast(1 starch/1fat)


1402 calories
4.5 starch,3 fruit,2 dairy,6 veggie,2 protein, 1 added fat

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slice whole wheat toast(1 starch)

1 orange(1 fruit)
1 cup skim milk(1 dairy)

2 cups very veggie soup(2 veggie)
2 slices whole wheat bread(2 starch)
1.5 oz lowfat mozarella(1 dairy)
1 sliced tomato(1 veggie)
1 cup fruit salad(2 fruit)

4 oz grilled chicken breast(1.5 protein)
1 small baked sweet potato(1 starch)
2 cups stirfried veggies(2 veggies)

1 cup pineapple(1 fruit)

1514 calories
2.5 protein, 4 starch,4+ fruit,5 veggie, 2 dairy, 1 added fat

1 cup oatmeal(2 starch)
1 apple(1 fruit)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)

2 sliced wheat bread(2 starch)
1.5 oz mozerella(1 dairy)
1 tomato(1 veggie)
2 cups veggie soup(2 veggies)
1 asian pear(1 fruit)

4 ounces turkey breast(1 protein)
1/2 cup corn(1 starch)
2 cups steamed broccoli(2 veggie)
1/2 cup cornbread stuffing(1 starch)
2 T cranberry apple relish
1 cup sweet potato casserole(2 starch,1 fat)


1566 calories
8 starch,5 veggies, 3 fruit, 2 protein, 2 dairy, 1 added fat
26% protein, 24% fat, 50% carbs

1 omlette(1 protein)
1 cup veggies(1 veggie/1 fat)
1.5 oz cheese(1 dairy)
1 slice wheat toast(1 starch)
1 apple(1 fruit)

2 cups salad greens(2 veggie)
1 cup chopped raw veggies(1 veggie)
2 T vinegrette(1 fat)
3 oz turkey(1 protein)
2 slices wheat bread(2 starch)
1 cup applesauce(1 fruit)

2 cups veggie turkey soup(1 protein/1 veggie/1 starch)
1 breadstick(1 starch)

1/2 cup cotttage cheese(1 dairy)
1 asian pear(1 fruit)

3 protein,5+ veggie,3 fruit, 2 dairy,5 starch, 1 added fat
1512 calories
31% protein,26%fat,43% carbs

1/2 multigrain bagel(1 starch)
2 slices mozzarella cheese(2 dairy)
1 apple(1 fruit)

3 cups spinach (2 veggie)
1/2 cup mushrooms(1 vegie)
1 tomato(1 veggie)
1 slice red onion
3 oz turkey breast(1 protein)
1 cup veggie soup(1 veggie)
1 soft breadstick(1 starch)

1 asian pear(1 fruit)

4 oz salmon(1 protein)
1 med baked potato(1 starch)
1T low fat sour cream(1 fat)
2 cups steamed broccoli(2 veggie)

1 cup fruit salad(1 fruit)

1457 calories
3 starch,2 protein, 2 dairy, 5+ veggies,3 fruit

1/2 cup applesauce(1 fruit)
1 banana(1 fruit)
1 cup plain yogurt(1 dairy)

2 slices whole wheat bread(2 starch)
3 oz turkey(1 protein)
1 slice lowfat mozarella(1 dairy)
1 tomato(1 veggie)
1 cup carrot chips(1 veggie)
1 cup veggie soupl(1 veggie)

1 apple(1 fruit)

2 cups spagetti squash toss(cooked squash, onion,green pepper and tomato sauce) (2 veggie/1 fat)
4 ounces pollack
1 cup yellow rice(2 starch)

1 asian pear(1 fruit)

1474 calories
2 dairy,4 fruit,5+veggie,2 protein, 4 starch

1 cup oatmeal(2 starch)
1 asian pear(1 fruit)
1/2 cup soy milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)


3 cups spinach salad(3 veggies)
2T croutons(1/2 starch)
2 oz chicken breast(1 protein)
FF viniagrette( 80 calories)

1 orange (1 fruit)

1 cup pinto beans(1 protein)
1 large flour tortilla(2 starch)
1 oz shredded cheese(1/2 dairy)
lettuce, tomato, onion(1 veggie)
homemade salsa
2T lowfat sour cream(1 fat)

1 cup fruit salad(1 fruit)

1490 calories
5 starch,5 veggie,3 fruit,2 protein, 2 dairy

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slices whole wheat toast(1 starch)

1 orange(1 fruit)
1 cup skim milk(1 dairy)

2 cups very veggie soup(2 veggie)
2 slices whole wheat bread(2 starch)
1.5 oz lowfat mozarella(1 dairy)
1 sliced tomato(1 veggie)
1 cup fruit salad(2 fruit)

4 oz grilled chicken breast(1.5 protein)
1 small baked sweet potato(1 starch)
2 cups stirfried veggies(2 veggies)

1 Kiwi fruit (1 fruit)

1514 calories
2.5 protein, 4 starch,4+ fruit,5 veggie, 2 dairy, 1 added fat

31% protein/25%fat/44% carbs

I was gone 3 days....i did not keep a good running tally. I did OK though. My family picked the worst places to to eat at on this trip.

Breakfasts were raisin bran or a bagel and banana, milk and juice. That was at the hotel..we ate their continental breakfast.

Lunchs were fast food salad with the low calorie dressing available. ANd one small kid burger..

Snacks were apples and yogurt and microwave popcorn.

Dinners were grilled(?-not really sure how it was cooked except that it wasnt fried) chicken or steak and a baked potato or rice, and raw veggies and fruit.

I did eat one small dessert..a couple bites of a slice of sugar free lemon pie from a buffet...too sweet..

Coffee..i drank alot of black coffee and tea.Decaf. And bottled water.

So it wasnt too terrible.

1 cup oatmeal(2 starch)
1.5 oz raisins(1 fruit)
1 cup 1% milk(1 dairy)

1 cup cottage cheese(2 dairy)
1/2 cup pineapple(1 fruit)

3 cups spinach(2 veggie)
1 slice onion
1 tomato(1 veggie)
1/2 cup mushrooms(1 veggie)
3 oz chicken breast(1 protein)
croutons(1/2 starch)
2T balsamic vinegrette
1 apple(1 fruit)

3 oz beef roast(1 protein)
1 cup sweet potato(2 starch)
1 cup broccoli(1 veggie)
1/2 cup cooked carrots(1 veggie)
1 slice garlic bread(1 starch/1 fat)

1 cup fruit salad(2 fruit)

1556 calories
5.5 starch, 5 fruit,6+veggie,2 protein,3 dairy, 1 added fat

1 apple(1 fruit)
1 cup oatmeal(2 starch)
1 cup soy milk

2 slices wheat bread(2 starch)
2 oz ham(1 protein)
1.5 oz cheese(1 dairy)
1 tomato(1 veggie)
2 cups spinach(2 veggie)
2T vinegrette(1 fat)
1/2 cup carrots(1 veggie)
1 banana(1 fruit)

4 ounces fish(1 protein)
1 cup spanish rice(2 starch)
2 cups steamed veggies(2 veggie)
1 cup pineapple(1 fruit)

1366 calories
6 starch, 3 fruit,1 dairy,6 veggie, 2 protein,1 fat

1 asian pear(1 fruit)
1 serving oatmeal(2 starch)
1 cup soy milk

6" turkey sub(2 starch, 1 protein,1 dairy,1 veggie)
1/2 cup carrots(1 veggie)

1 cup fruit salad(1 fruit)

2 cups veggie soup(2 veggies, 1 protein)
2 oz mozarella (1 dairy)
tomato(1 veggie)
2 slices wheat bread(2 starch)
spinach salad(1 veggie)

1 banana(1 fruit)

6 starch, 3 fruit, 2 protein,6 veggies,2 dairy
1451 calories

1 cup shredded wheat(1 starch)
1/2 cup strawberries(1 fruit)
1 cup milk(1 dairy)

1/2 cup cottage cheese(1 protein)
1/2 cup pineapple(1 fruit)

2 cups very veggie soup (2 veggie)
2 oz turkey(1 protein)
1 oz low fat swiss(1 dairy)
2 slices whole wheat bread(2 starch)
tomato(1 veggie)
pickle
1 asian pear(1 fruit)

3 oz salmon(1 protein)
1/2 cup sweet potato(1 starch)
1 cup steamed broccoli(1 veggie)
2 cups spinach salad(1 veggie)
2T viniagrette (1 fat)
1 cup fruit salad(1 fruit)

1497 calories
4 starch,4 fruit,5+ veggie,3 dairy,2 protein,1 added fat

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slices whole wheat toast(1 starch)

1/2 cup applesauce(1/2 fruit)
1/2 cup plain yogurt(1 dairy)
1/2 banana(1/2 fruit)


2 oz ham (1 protein)
1.5 oz cheese (1 dairy)
1/2 cup carrots (1 veggie)
1 medium tomato (1 veggie)
2 slices rye bread(2 starch)

1 cup grapes (1 fruit)

4 oz fish (pollack) (1 protein)
1/2 cup brown rice (1 starch)
2 cups stir-fried veggies (2 veggie)

1 pear(1 fruit)

1523 calories
3 protein, 6 veggies, 3 fruit,4 starch,2 dairy, 1 added fat

1 cup oatmeal(2 starch)
2T raisins(1 fruit)
1/2 cup milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)


3 cups spinach salad(3 veggies)
2T croutons(1/2 starch)
2 oz chicken breast(1 protein)
FF viniagrette( 80 calories)
1 cup grapes(1 fruit)

2 cups bean soup(2 veggie, 2 protein)
2 slices whole wheat bread (2 starch)
1 slice mozarella(1 dairy)



1470 calories
4.5 starch, 2 dairy, 3 protein, 5+ veggies, 3 fruit
33% protein/ 20%fat(7%sat.fat) /47% carbs

1 egg + 1 eggwhite(1 protein)
1 cup sauteed veggies(1 veggie)
2 t olive oil(1 fat)
1 slices whole wheat toast(1 starch)

1 orange(1 fruit)
1 cup skim milk(1 dairy)

2 cups very veggie soup(2 veggie)
2 slices whole wheat bread(2 starch)
1.5 oz lowfat mozarella(1 dairy)
1 sliced tomato(1 veggie)

1 apple(1 fruit)

4 oz grilled chicken breast(1.5 protein)
1 small baked sweet potato(1 starch)
2 cups stirfried veggies(2 veggies)

1 cup pineapple (2 fruit)

1514 calories
2.5 protein, 4 starch,4+ fruit,5 veggie, 2 dairy, 1 added fat

1 apple(1 fruit)
1 cup oatmeal(2 starch)
1 cup soy milk

2 slices wheat bread(2 starch)
2 oz chicken(1 protein)
1.5 oz cheese(1 dairy)
1 tomato(1 veggie)
2 cups spinach(2 veggie)
2T vinegrette(1 fat)
1/2 cup carrots(1 veggie)

1 banana(1 fruit)

2 tacos (2 starch/1 protein/1 veggie)
2 cups salad(2 veggies)
2T vinegrette(1 fat)

1 cup fruit salad(1 fruit)


1568 calories
(3 fruit, 6 starch,7 veggies,2 protein,1 dairy,1 fat)

1 cup oatmeal(2 starch)
1 pear(1 fruit)
1/2 cup milk(1/2 dairy)

1/2 cup cottage cheese(1 dairy)
1/2 cup pineapple(1 fruit)

2 cups veggie soup(2 veggies)
2 cups spinach salad(2 veggies)
2 oz chicken breast(1 protein)
FF viniagrette( 80 calories)

1 apple (1 fruit)

4 oz grilled salmon(1 protein)
1 cup baked butternut squash (1 veggie/starch)
2 cups steamed broccoli(2 veggie)
1 slice garlic toast(1 starch)

1 baked apple(1 fruit)

1432 calories
3 starch,4 fruit,1.5 dairy,5+ veggie,2 protein

1/2 grapefruit(1 fruit)

1 cup shredded wheat (1 starch)
1 cup milk(1 dairy)
1/2 oz raisins(1/2 fruit)

chicken soup(1 protein/1/2 veggie/1 starch)
2 cups mixed salad greens(2 veggies)
2T FF vinegrette

1 cup plain yogurt(1 dairy)
1/2 cup applesauce(1/2 fruit)
1/2 banana(1/2 fruit)

chicken soup(1 protein/1/2 veggie/1 starch) ...i made alot of soup
salad(2 veggies)
2T FF vinegrette
soft breadstick(2 starch)

1580 calories
2.5 fruit, 5 starch,5 veggies,2 protein,2 dairy
29% protein,50%carbs,21% fat