I missed the last few days of March so I am starting this out now...the kids were sick and I didnt have time to post menus or eat consistently. I ate alot of salad and chicken and some veggie soup. Also fruit. I just dont have calories calculated.

My weight as of today is 149. Not sure where I am headed right now. I may stabilize for awhile..add some weight training and more intense BFL style cardio and see how I feel at the end of the month. I am planning on doing a "4 week sprint" with kilogo in the body for life forum..my emphasis is on exercise and weight training right now..with a balanced BTTB eating plan of course. Im not counting on losing much in 4 weeks, but am planning to tone and strengthen.

I will turn 40 this month..a year of many changes and new things for me. Looking forward to it. B-)

1/2 grapefruit
1 cup oatmeal
1/2 banana

1 cup grapes

spinach salad(mushrooms,onions,tomato)
Red wine vinegrette
4 oz chicken
2 T shredded lowfat cheese
1 serving croutons

2 stalk celery
2T whipped cream cheese

5 oz salmon
1 cup sweet potatoes
2 cups broccoli

1 cup fruit salad

1393 calories
31% protein, 24 % fat,45% carbs


This is a little bit lower than i am shooting for in terms of calories..i may add something to it..we'll see how the day goes.

149 pounds

I AM SO EXCITED FOR YOU..... :hop:

But, ok... you dont sound that excited? Or maybe I'm just not reading into it enough.


Can we Dance :dc

I am so happy for you. You have been so commited.

:tomato: Lindasue: Your a Goddess. Keep up the good work. I can't believe you have lost that much weight. I bet you feel lite as air. Not to mention how you must look.

:D YOU GO GIRL YOU ARE MY HERO!! FOR SURE. FOR SURE:

k. IN Arizona

:o awwww...you guys make me blush. Thanks so much for your kind words.

Max, i should be committed..lol..to a nice place where i can enjoy some peace and quiet. :D I am excited..just in a subtle mood these days. I think im still in shock. Thanks for your support.:sweety:

Kaye, i've been working on this for 2 years. I've had alot of ups and downs. Its all balanced out and has gotten me to where I am today. Enjoy your journey..it makes a big difference..Look for the positives in each day. They will carry you thru. Thanks for your encouragement. :x

My little son James is a little April Fool's Day trickster. The whole afternoon and evening yesterday he took great pleasure in "fooling" me...lol. Very simple but yet very funny little jokes.Made me laugh for hours.

Today...sure does look nice outside. I hope spring is here for awhile. I'm starting to recycle some menu items these days. I am looking for some more springy things to add in. Fruit and veggies havent been looking too great these days although i did find some nice zucchini and yellow squash on sale yesterday.

I already rode on my exercise bike for 20 minutes this morning. BFL style cardio..intervals..geez..at 5:30 this morning. 8-| Im warmed up and ready to fly out the door here for my walk in an hour, after I take my kids to school. It will be a quick one this morning as I have some catching up to do on my mail and some other things.

veggie omlette(1 egg + egg whites, onion, grn pepper and tomato)
1 slice 15 grain toast
1 tsp margarine
1/2 grapefruit

1 cup plain yogurt
1/2 cup applesauce

subway turkey sub
1 cup carrots and celery

1 cup grapes

5 oz grilled mahi mahi (see post below for recipe)
1.5 cups sauted squash, onions and grape tomatoes
brown and wild rice pilaf

1 cup pineapple

1485 calories
37% protein, 37% carbs,26% fat

Change of plans..grilling mahi mahi tonight instead of the pollack ...it has to be the ugliest fish ive ever seen.

http://www.chef-recipes.com/mahi_mahi.htm

Lime-Grilled Mahi Mahi Steaks

Preheat grill or broiler. In a small bowl, whisk together the lime juice, olive oil, garlic, soy sauce, optional ginger root, mustard, salt, and pepper. Brush the tuna steak with about one-third of the dressing and reserve the rest.

Place the steaks on the grill, and cook to desired temperature, flipping only once. Brush steaks once again after flipping.

Today was a gorgeous day..I was out at my sons school tutoring and working on the playground. Didnt have a chance to post my menu this morning. I will total it up later.

1/2 grapefruit
1 cup raisin bran
1 cup 2% milk

1 plain yogurt
1/2 cup pineapple

chef salad (salad greens, onion, tomato, peppers, broccoli, carrots, 2T cheese, 2 ounce turkey,1 ounce ham)
2T lite honey french dressing
1 serving croutons

grilled hamburger on a bun
onion, tomato, lettuce
small sweet potato
sauted zucchini and yellow squash

1 cup fruit salad

Sort of a gray day here..but I like it. It will nice to throw a sweatshirt on and walk my battlefied route this morning...this is a 4 mile walk. Im tired this morning. I dont think I ate enough yesterday as I did exercise alot. My abs hurt..that was expected though after doing my weights yesterday.

1 cup oatmeal
1/2 cup applesauce
1 cup milk

celery
1T natural pb

2 cups vegetable soup
salad
2T vinegrette

1 scoop raspberry sorbet (dont have a clue as to calories..i would estimate around 300)

5 oz baked cod with mustard tarragon marinade
steamed broccoli
sweet potato

1 cup fruit salad

___________________________________

Baked Cod with Mustard - Tarragon Marinade

Ingredients:
2 Tbsp. rice vinegar or white wine vinegar
2 tbsp. olive oil
1 tbsp. Dijon mustard
1/2 tsp. dry tarragon or 1 tsp. chopped fresh tarragon
1/8 tsp. pepper
1 - 1 1/2 lb. cod fillets, cut in serving pieces


Preheat oven to 450 F. In a large bowl whisk together vinegar, oil, mustard, tarragon, and pepper. Rinse fish and pat dry. Add fish to marinade and turn pieces to coat well; let marinate 15 minutes. Lay fish, overlapping thin areas, in shallow baking pan and drizzle with any remaining marinade. Bake, uncovered, until fish is opaque through, about 7 minutes for fish 3/4" thick. 4 Servings per Recipe

Cal. 157 / Total fat 7g / Sat. 1g / Chol. 49mg / Sdm. 110mg / Carbo. 0.0g / Prot. 20g / Om-3 0.3g

April 5, 2003

1/2 grapefruit
1 cup oatmeal
1/2 banana

6" turkey sub
1/2 cup carrot sticks

1 cup vanilla yogurt

oriental rice noodles
broccoli,onion and peppers
3 oz stirfried chicken

1 cup pineapple

----------------------------------------------------------
April 6, 2003

veggie omlette
1/2 multigrain bagel
1T whipped cream cheee
1/2 cup OJ

spinach salad
3 oz grilled chicken
2T red wine vinegrette
1 orange

1/2 cup cottage cheese
1/2 cup pineapple

5 oz grilled steak
small sweet potato
2t margerine
steamed broccoli
mixed greens salad
2T red wine vinegrette

1 cup frozen grapes

Its snowing..i cant believe it is snowing. Today is the kinda day that even I wont walk outside..lol.

1 cup oatmeal
1 chopped apple
1 cup chamomile tea( i was so cold this morning..brrr)

spinach salad
2T vinegrette
veggie soup with beef
1 slice honey wheat bread (homemade)
2t margarine

1 orange

4 oz roasted chicken
brown and wild rice
broccoli

1 cup grapes

I think its gonna get warmer today..I hope so. Im still freezing here.

My dad goes in for surgery on Friday for kidney stones. He is cancer free now..thank God, but now has these huge kidney stones..they have to zap them and pick out the pieces. The surgery falls on his birthday and also my parents 50th wedding anniversary.

Soccer is supposed to start this weekend. They already cancelled the practice for hte week because of the snow. I think they will probably cancell the game on Saturday too because the fields are a muddy mess.Better to wait til after Easter.

1/2 grapefruit
1 cup cream of wheat
1/2 cup blueberries
1 cup milk

carrots and celery
2T lowfat dip

mixed greens and veggies
3 oz chicken breast
1.5 oz cheese
1 serving croutons
2T lite honey french dressing

1 apple

4 oz oven fried cod (see recipe below)
steamed broccoli
salad
2T vinegrette
small baked potato
2t margarine

1 cup fruit salad

1443 calories - 25% protein, 24% fat, 51% carbs
__________________________________
Oven baked cod

1 1/2 cups dry bread crumbs
1/2 tsp. dry dill weed, dry basil, or dry Italian herbs
1 1/2 lb. skinless cod fillet
2-3 Tbsp. vegetable oil


Preheat oven to 400 F. Pour crumbs into a plate and mix with dill. Rinse fish and pat dry; cut across in 2 - inch strips. Pour oil in another plate. Roll pieces of fish in oil, allow excess to drip off, then coat in crumbs to cover all sides. Arrange breaded strips of cod on a baking sheet with about 1 - inch between pieces. Bake until fish is opaque in center (cut to test), 8-10 minutes.
4-6 Servings per Recipe.

Cal. 308 / Total fat 11g / Sat. 1g / Chol. 73mg / Sdm. 294mg / Carbo. 14g / Prot. 34g / Om-3 1g

Tell ya what, weather does affect my motivation. I could not believe I woke up to 34 degree weather and yet more rain and some sleet. It said scattered showers this morning..from the maps it looks like it will be raining forever. I need some sun and I need some warmth. Trying a new recipe for lentil stew. It has some strange things in it. Hope its good.

1 cup oatmeal
1 apple
1/2 cup OJ

plain yogurt
1/2 cup applesauce

6.5 oz can tuna,drained
mixed greens and veggies
2T vinegrette

1 cup fruit salad

spicy beef & lentil stew(recipe follows)
spinach salad
1 slice honey wheat bread (homemade)
2 t margarine

1 orange

1584 calories, 24% ft, 28% protein,49% carbs
--------------------------------------------------------------
Spicy Beef & Lentil Stew

2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes
3 cups water
1/2 pound well-trimmed beef bottom round, cut into 1-inch dice.
8 ounces lentils, rinsed and picked over
1 large sweet potato (12 ounces), peeled and cut into 1/2-inch cubes
1 medium onion, cut into wedges
1 to 2 tablespoons minced fresh red or green chili peppers, to taste
2 teaspoons thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
3 bay leaves

1. In large saucepan, combine stewed tomatoes, water, beef, lentils, sweet potato, onion, half the minced chili peppers, thyme, salt, black pepper and bay leaves. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low and cook, stirring occasionally, until flavors are blended and lentils are tender, about 40 minutes.

2. With slotted spoon, remove about 1-1/2 cups of stew (but no meat) and puree in a blender or food processor. Return puree to stew and stir to combine. Remove and discard bay leaves. Stir in remaining minced chili peppers and serve.

Nutritional Information

4 servings: Per serving: 415 calories, 6.4g total fat, 2.3g saturated fat, 2.6g monounsaturated fat, 0.5g polyunsaturated fat, 23g dietary fiber, 30g protein, 60g carbohydrate, 36mg cholesterol, 347mg sodium.
Good source of: beta-carotene, fiber, folate, iron, lycopene, potassium, vitamin B6, vitamin C, zinc.

What a surprise..raining ..again. :( Soccer is already cancelled for tomorrow. Sarah was looking forward to the first game of the season. Now it wont be til April 26 as they dont play during the weekend of Easter.

Havent been Hungry this week. Not sure why.

cereal
milk
grapefruit

seafood salad
1 cup grapes
carrot sticks

yogurt
blueberries

salmon
brown and wild rice
steamed veggies

fruit salad

I dont feel like crunching the numbers today. I can already see its too low in calories. I will work on it later.

Lindasue, have you always counted calories? You have lost a lot of weight and I was just wondering. Also I wanted to know how you cooked your sweet potatos. That is something I usually don't eat andwas thinking about a good way to cook them. Thanks:)

Hi Grace!:wave: Yes, I have always counted calories. Im not really strict on it though. I have a range i stick in. I follow the food pyramid with emphasis on fruits and veggies. I eat 2-3 protein, 2-3 dairy,5 veggie,3-5 fruit and some grain. The starches vary. I use brown rice, swt potatoes, an occasional white potato, and whole grain bread if i have time to bake it. Since I dont eat refined stuff and sugar,etc. I dont really crave them anymore.

Sweet potatoes. I don't use canned. I use fresh. I generally bake them in the oven or microwave them. Heres a couple recipes that are a bit more fancy though:

Baked sweet potatoes and apples

1-1/2 lbs. Sweet potatoes
3 Apples (tart), unpeeled, cored, and sliced
3/4 c Orange juice
3/4 t Fresh ginger, grated
1/2 t Cinnamon
1/4 t Allspice
1/4 t Nutmeg

In a medium saucepan, cook unpeeled potatoes in boiling water 25 minutes.
In a medium skillet, over high heat, heat apples and orange juice with ginger, cinnamon, allspice and nutmeg. Cover and cook until apples soften, 3 to 5 minutes. Uncover and reduce heat; simmer apples a few minutes longer.

Peel and slice cooked sweet potatoes and add to apple mixture. Mix gently and heat thoroughly.

Makes 6 servings.

calories: 182
percent of calories from fat: 4%
cholesterol: 0 mg
fiber: 5 g
sodium: 18 mg
--------------------------------------------------------------------
Nutty Sweet Potatoes (posted by Sandielynne)
Yield: 5 servings

4 medium sweet potatoes
1/4 cup orange juice
3 Tblsp. chopped walnuts
1/4 tsp. ground nutmeg

Boil sweet potatoes for 25 to 30 minutes, until tender. Drain and cool, then, peel and mash them. Stir in remaining ingredients until well mixed.

Pour into a lightly oiled cassarole dish.

Bake at 375 degrees F., uncovered, for 25 minutes.

Nutritional Facts: (per serving)
Cal. 153
Protein 2 gr.
Carbs 31 g.
Cholesterol 0 mg,
Fiber 2 g,
Total fat 2 g.,
Sodium 16 mg

Weight Watcher's Pts- 3

----------------------------------------------------------------------
Sweet Potato And Apple Bake

Ingredients:
3 med.cooking apples, peeled, cored, and sliced 1/4 inch thick
1/3 cup apple cider or apple juice
1 teaspoon cinnamon
3 large sweet potatoes, cooked, slightly cooled
1/2 teaspoon finely shredded orange peel
3 tablespoons orange juice
1 tablespoon light margarine, melted
1/4 teaspoon ground nutmeg


Oven Instructions:
Preheat oven to 350 degrees F. Place apple slices in covered 9-by-9-inch baking dish. Add cider and cinnamon to apples and mix. Bake 15 to 20 minutes or until apples are tender. While apples are baking, peel potatoes and place in bowl. Add orange peel, orange juice, margarine, and nutmeg. Whip with electric beaters until creamy. Using a pastry tube or spoon, pipe sweet potatoes over cooked apples. Return to oven uncovered for 5 minutes.

Microwave Instructions:
In covered microwave-proof dish, prepare apples as above, reducing cider to 2 tablespoons. Microwave apples at High (100 percent) for 4 minutes. Stir and rotate dish 1/2 turn. Microwave at High (100 percent) for 3 minutes. Continue recipe as above. Return completed dish to microwave. Cook for 2 minutes at Medium (50 percent).

Makes six servings.

Nutrition Information:
Per Serving:
Calories: 139
Fat: 1.5 grams
Cholesterol: 0
Sodium: 28 milligrams
Calcium: 27 milligrams
Dietary fiber: 4 grams

1/2 cup strawberries
1.5 biscuits shredded wheat
1/2 banana
1/2 cup milk

3 cups spinach salad
3 ounces chicken breast
2T lite honey french dressing
1 serving croutons

1/2 cup blueberries
1 cup plain yogurt

5 oz teriyaki salmon
1 cup sugar snap peas
1 cup brown rice
small mixed greens salad
2T red wine vinegrette

1 cup pineapple
1/2 cup strawberries

1515 calories
16%fat, 28% protein,56% carbs

Im starting to recycle some menus now. This one was from March. Its grilling season now. I like to use the grill often. Keeps the kitchen cleaner when IM not in there..lol.

1 slice 15 grain toast
1T natural peanut butter
1 apple

1 cup vanilla yogurt

4 oz leftover chicken
2 cups spinach salad
2T red wine vinegrette
1 serving croutons
2T crumbled feta cheese

5 oz grilled steak
1 cup butternut squash
2 cups steamed broccoli caulflower and carrots

1 cup strawberries
1/2 cup pineapple

1433 calories
34% protein,27% fat, 39% carbs

1 cup oatmeal
1 banana
1 cup milk
1/2 grapefruit

out for lunch, probably Subway

1 cup yogurt
1 cup strawberries

5oz bbq chicken
1 small baked potato
1.5 cups steamed broccoli
2 cups spinach salad

1 cup fruit salad

Is this week over yet? Its been a very hard week for me. Last Friday I took my car in to get a clunking sound fixed. They did $200 in repairs. Said it was the tie rods.. Saturday it was still clunking. Took it back on Monday. Picked it up on Tuesday and they fixed a U joint. OK, i can understand that. Its not a new car and it is a Jeep. I took it out of the parking lot and drove a half mile, on the way to the grocery store...hadnt been shopping in over a week...and this stupid thing just dies in the middle of the busiest street thru town. It wont start again. I had to call a tow truck..thats when I found out I didnt have towing coverage because they made an error. Well, had to pay for towing..its pretty expensive to tow a 4wd vehicle.. Anyway, took it back to the mechanic. He couldnt help but laugh. I almost killed him. It was just one of those things. He took a quick look and said he couldnt get to it til Wed. Fine. I have now walked a good 8 miles back and forth. And Im sunburned too. It ended up being the ignition module. So, 6 days and $600 in repairs and I think the car is drivable. Im sorta leary about driving it. Glad the weather is nice so I can walk.

1 cup Kashi cranberry promise
1/2 grapefruit
1 cup milk

1/2 cup blueberries
1/2 cup vanilla yogurt

1 orange

turkey sub
1/2 cup carrot sticks
1 cup grapes

4 oz salmon
medium baked sweet potato
1 cup green beans
2t margarine
spinach salad
2T redwine vinegrette

1 apple


1460 calories
25% protein,23% fat,52% carbs

Spending alot of time outside the past 5 days or so. ITs been very springy weather. Not eating very well. Not as structured as normal. Sometimes I just dont want to follow my planned menus.

cereal
banana
milk

egg salad(not my favorite but we ended up with some cracked eggs when I boiled them to color them for Easter.
2 slices whole wheat toast
1/2 cup carrots
1 cup grapes

1 cup celery and carrots
2T dill dip (60 calories and 5 gm fat..not too bad)

5 oz salmon
spinach salad(spinach, onion, mushroom)
2T red vine vinegrette

baked apple

Working on my menu for tomorrow. Looks like I will have some guests so I have expanded the menu just a bit:

turkey breast
spiral sliced ham
sweet potatoes and apples (recipe in this thread somewhere)
green beans with almonds
cranberry orange relish
coleslaw
homemade honey wheat rolls
corn (the kids always request corn)
fruit salad

An additional side dish and a dessert to be determined by my guests.

Lindasue:


Just stopping by to wish you and your family a very Happy Easter. Your doing awesome as usual girl. :)


Judy2:ex:

Hi Judy. It was nice to chat with you yesterday. Thanks for stopping in.

The kids have off school today. We will probably be out for lunch. They want PizzaHut. I think i can work that in. They have to walk a 1/2 mile to get there and then back again so its exercise too. Sneaky i guess. :D

1/2 grapefruit
1 cup oatmeal
1/2 banana

large salad
2T low fat dressing
1 breadstick
2 slices of some veggie supreme pizza

yogurt
strawberries

5 oz left over turkey
1/2 cup sweet potatoes
1 cup green beans
large spinach salad
2T red wine vinegrette

1 cup fruit salad

1558 calories 27% protein, 21% fat, 52% carbs

I seem to fall short on dairy. Cheese on the pizza and a yogurt is it. Its probably enough. I have to get some new vitamins this week. Im not always diligent on taking them. Looks to be a great week ahead. B-)

The buffet was lousy today.too many people in there and not much to choose from. I ate a large salad with FF ranch dressing..with broccoli, cauliflower, lettuce, tomato, carrots, onion and peppers in it. 1 slice of thin crust veggie pizza and one slice of thicker crust of supreme, with everything on it. No breadsticks. I realize that I dont have trouble with pizza anymore. 2 slices was more than enough. Yippee for me!! B-)

Bought a new water filter for my tap. It works ok. I still have a Brita pitcher and still run it thru there too. I seem to be drinking more water now. Im walking more too though. I always drink more in springtime. Back to simple basic menus again. I really think if you stick to simple things, it works much better.

1 cup oatmeal
1 cup blueberries

1/2 grapefruit

3 cups spinach salad
4 oz chicken
2 T raspberry vinegrette

1 cup plain yogurt
1 cup unsweetened applesauce

5 oz salmon
1 cup brown rice
steamed broccoli

slice of cantaloupe

1435 calories
32% protein, 19% fat, 49% carbs

Didnt eat much yesterday. My little guy was sick for awhile and I was too busy playing and resting with him. We may celebrate my birthday another day. I think we may go rollerskating over the weekend. That would be fun.

oatmeal
banana

yogurt
applesauce

salad
turkey

pineapple

veggie soup
breadstick

---------------------------------------
April 24, 2003

omlette with veggies and cheese
1 slice whole grain toast
2t margarine
1/2 cup OJ

large spinach salad
2T red wine vinegrette
4 oz grilled chicken
1/2 cup carrot sticks

1/2 cup cottage cheese
1/2 cup blueberries

4 oz grilled steak
1/2 cup sweet potato
1/2 ear corn
1.5 cups steamed broccoli

1 cup fruit salad

1428 calories 38% protein, 20% fat, 42% carbs

3/4 cup shredded wheat
1 cup 1% milk
1/2 banana

1/2 grapefruit

3/4 cup plain yogurt
1/2 cup strawberries

2 cups veggie soup
spinach salad with mushrooms, onion,tomato
3 oz chicken
2T lite honey french dressing

cantaloupe

5 oz teriyaki salmon
1 cup brown and wild rice
1 cup green beans with almonds

1/2 cup pineapple

1509 calories
32% protein, 22% fat, 46 % carbs

Soccer has officially begun. We won 4-1 today. It was a nice muddy rainy day but the girls had a great time.

apple
1 cup kashi cereal
1 cup 1% milk

large salad
4 oz grilled chicken
2T balsamic vinegrette

1 cup plain yogurt
1/2 cup blueberries

dinner out..not sure what or where

Ended up being dinner in today instead of out. There seems to be so many people wandering about town here that there was no where quiet to go..lines of people everywhere. And the college fraternity houses are having a major party..it started yesterday evening and went thru the night and now is in its 2nd day....live music,etc..maybe thats why I can't think well..lol. My kids are enjoying the music though, so thats good.

dinner:

grilled chicken breast
an ear of corn
steamed brussel sprouts
small baked sweet potato

frozen mixed fruit(cantaloupe, honeydew,grapes, mango, pineapple)


Time to call it a night. Been running around since 9am. I went out looking for a new weight bench and can't find the one I want. I really need a new one. Oh well, tomorrow is another day. I-)

SUnday was a great day. I painted my kids rooms. Hard to stop once you get started. IM working in the hallway upstairs now..I wasn't going to paint that but it looks so nice with fresh paint.

Sunday:

1 cup kashi cereal
1/2 cup strawberries
1 cup 1% milk

1 cup plain yogurt
1/2 cupblueberries

2 slices rye bread toast
1.5 oz swiss cheese
tomato, lettuce and onion
2 oz sliced turkey
1/2 cup carrot sticks
1 stalk celery

1/2 grapefruit

large salad(lettuce,spinach,grn onion, grape tomatoes, pepperoncini, feta cheese, beets)
greek dressing (red wine vinegar,lemon juice, spices,garlic)
2t olive oil
3 oz grilled steak
1 cup fruit salad

1588 calories 26% protein, 24% fat, 50% carbs

1 cup oatmeal
1/2 banana

3 oz turkey
1 slice swiss cheese
lettuce, tomato,onion
2 slices 15 grain bread
1/2 cup carrots

1 cup grapes

4 oz grilled chicken
1 small sweet potato
1 cup brussel sprouts

1 cup fruit salad

Today is my daughters first band concert. She is so excited yet nervous. I loved being in band. Hope she continues with it.

1 cup cereal
1 cup milk
1 cup strawberries

large salad w/ lots of veggies in it
2T vinegrette
2 oz chicken
2T cheese
1 serving croutons

4 oz grilled teriyaki pork tenderloin
1 cup teriyaki rice
1 cup green beans

1 cup fruit salad

The concert was great last night. There surely are alot of 4th graders in band, chorus and orchestra. NIce morning. Walked 3 miles after dropping James at school. It took around 54 minutes. Feeling sorta fatigued today and my pace was off a bit.

1/2 grapefruit
omlette with veggies
1 slice 15 grain toast
1 tsp all fruit spread

spinach mushroom salad
2T vinegrette
3 oz grilled chicken
1 cup grapes

1 cup plain yogurt
1/2 cup blueberries

grilled hamburger
whole grain bun
lettuce, tomato, onion, pickle
raw carrots,broccoli and cauliflower
sweet potato fries(see below for recipe)

1 cup fruit salad

----------------------------------------------------
THis is from Parents Magazine...havent tried it yet. I think my kids would like it though.

Sweet potato fries

2 large sweet potatoes(1.5 lbs), peeled and cut into 1/2 inch strips
1 eggwhite
1/2 tsp salt or seasoning you like

Heat oven to 450 degrees. COat pan with cooking spray. Toss potatoes with eggwhite and seasoning. Spred in one layer on baking sheet. Bake 30 minutes without turning, checking doneness at 20 minutes. Serves 4.

133 calories,3g protein,<1 gm fat,30 gm carb,28mg calcium,4g fiber.