1

Breakfast

Plain scrambled eggs (can use olive oil)

2 eggs

140

White rice

½ cup

100

Sliced pear

1 small

80

Chamomile tea or water

-

0

Morning Snack

Smooth almond butter on white toast *(gluten-free)

2 tbsp, 1 slice

200

Lunch

Baked chicken breast

4 oz

200

Mashed potatoes

½ cup

150

Steamed carrots

½ cup

25

Water

-

0

Afternoon Snack

Applesauce

½ cup

50

Plain crackers

5 pieces

70

Dinner

Poached white fish (tilapia)

4 oz

200

Steamed green beans

½ cup

20

White rice

½ cup

100

Chamomile tea or water

-

0

Evening Snack

Rice cake

1 piece

35

Sliced banana

1 small

90

2

Breakfast

Oatmeal made with water

1 cup

150

Sliced banana

1 small

90

Chamomile tea or water

-

0

Morning Snack

Applesauce

½ cup

50

Plain crackers

5 pieces

70

Lunch

Baked turkey breast

4 oz

180

Mashed potatoes

½ cup

150

Steamed zucchini

½ cup

20

Water

-

0

Afternoon Snack

Smooth almond butter on white toast*

2 tbsp, 1 slice

200

Dinner

Baked chicken breast

4 oz

200

Steamed carrots

½ cup

25

White rice

½ cup

100

Chamomile tea or water

-

0

Evening Snack

Rice cake

1 piece

35

Sliced pear

1 small

80

3

Breakfast

Plain scrambled eggs

2 eggs

140

White toast*

1 slice

80

Chamomile tea or water

-

0

Morning Snack

Smooth almond butter on white toast*

2 tbsp, 1 slice

200

Lunch

Poached white fish (tilapia)

4 oz

200

Mashed potatoes

½ cup

150

Steamed zucchini

½ cup

20

Water

-

0

Afternoon Snack

Applesauce

½ cup

50

Plain crackers

5 pieces

70

Dinner

Baked turkey breast

4 oz

180

Steamed green beans

½ cup

20

White rice

½ cup

100

Chamomile tea or water

-

0

Evening Snack

Rice cake

1 piece

35

Sliced banana

1 small

90

4

Breakfast

Oatmeal made with water

1 cup

150

Sliced pear

1 small

80

Chamomile tea or water

-

0

Morning Snack

Smooth almond butter on white toast*

2 tbsp, 1 slice

200

Lunch

Baked chicken breast

4 oz

200

Mashed potatoes

½ cup

150

Steamed carrots

½ cup

25

Water

-

0

Afternoon Snack

Applesauce

½ cup

50

Plain crackers

5 pieces

70

Dinner

Poached white fish (tilapia)

4 oz

200

Steamed zucchini

½ cup

20

White rice

½ cup

100

Chamomile tea or water

-

0

Evening Snack

Rice cake

1 piece

35

Sliced banana

1 small

90

5

Breakfast

Plain scrambled eggs

2 eggs

140

White toast*

1 slice

80

Chamomile tea or water

-

0

Morning Snack

Smooth almond butter on white toast

2 tbsp, 1 slice

200

Lunch

Baked turkey breast

4 oz

180

Mashed potatoes

½ cup

150

Steamed green beans

½ cup

20

Water

-

0

Afternoon Snack

Applesauce

½ cup

50

Plain crackers

5 pieces

70

Dinner

Baked chicken breast

4 oz

200

Steamed carrots

½ cup

25

White rice

½ cup

100

Chamomile tea or water

-

0

Evening Snack

Rice cake

1 piece

35

Sliced pear

1 small

80