Monday

BREAKFAST
Entre
Beverage 1
Beverage 2
Bread
Side

Tuesday

Wednesday

Thursday

option 1
option 2
option 1
option 2
option 1
option 2
option 1
2 egg spanish omelet
1 whole wheat pancake with 1 tbs sugar free maple syrup
2 fried eggs
3/4 cup bran cereal
1/2 cup breakfast casserole
Avocado marble toast
French toast
1 cup Coffee/tea with 2 packets of sugar substitute
Coffee/tea with 2 packets of sugar substitute
Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute
1 cup 2 % milk
1 cup soy milk
1 cup 2 % milk
1 cup soy milk
1 cup 2 % milk
1 cup soy milk
1 cup 2 % milk
Low fat biscuit with 1 tbsp butter
1 medium banana
1 slice whole wheat toast with 1 tbsp jelly
1 small danish
1 poached egg
3/4 cup cubed mango
1 small cinnamon role
3/4 cup Raspberries
1 hard boiled egg
2
sausage
links
1/2
cup
hash
browns
1
container
vanilla greek yogurt
2 medium slices of turkey bacon
3/4 cup strawberries

Meal Analysis
option 1
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
LUNCH
Entre
Bev 1
Bev 2
Fruit
Veggie
Bread
Starch
Dessert

12%
4%
0.1 g
5%
285 mg
26 g
4 mg
1165 mg
1174 mg
438 mg
0.4 mg AT
5 ug
2.6 ug
512.46 Calories

option 2
5%
1%
0g
3%
235 mg
17 g
3 mg
533 mg
961 mg
404 mg
1 mg AT
4 ug
1.3 ug
400 Calories

option 1
Beef and cheese quesadilla
1 can diet soda
1 cup water
1/4 cup mango salsa
1/2 cup sauted kale
1 whole wheat tortilla (part of the entree)
1/2 cup low fat granola
1 slice carrot cake

option 1
13%
4%
0.2 g
9%
287 mg
30 g
3 mg
1079 mg
728 mg
383 mg
2 mg AT
5 ug
2.6 ug
502 Calories

option 2
Chicken caesar pita
1 cup fruit juice
1 cup water
3/4 cup grapefruit
1/2 cup cherry tomatos
1 whole wheat pita (part of the entree)
8 whole wheat crackers
3/4 cup frozen vanilla yogurt

option 2
6%
2%
0.3 g
4%
22 mg
27 g
18 mg
815 mg
1395 mg
395 mg
3 mg AT
3 ug
2.3 ug
525 Calories

option 1
Brown rice and black beans
1 can diet soda
1 cup water
3/4 cup diced honeydew
3/4 cup sliced avocado
1 oz tortilla chips
1/2 cup brown rice (part of the entree)
1 bar fruit popsicle

option 1
11%
4%
0g
6%
106 mg
22 g
2 mg
693 mg
789 mg
483 mg
2 mg AT
4 ug
1.8 ug
501 Calories

option 2
Ham and cheese sandwich
1 cup fruit juice
1 cup water
3/4 cup grapes
3/4 cup celery
2 slices white bread (part of the entree)
1 oz unsalted pretzels
1 slice blackberry tart

option 2
16%
4%
0g
14%
111 mg
13 g
3 mg
704 mg
931 mg
230 mg
4 mg AT
4 ug
0,5 ug
558 Calories

option 1
Cheese burger
1 can diet soda
1 cup water
1 whole pear
3/4 cup raw spinach
1 kaiser roll (part of the entree)
3/4 cup french fries
2 medium oatmeal raisin cookie

option 1
6%
3%
0.1 g
3%
112 mg
33 g
2 mg
522 mg
992 mg
587 mg
3 mg AT
3 ug
2.2 ug
461 Calories

option 2
1 1/2 cup Greek salad
1 cup fruit juice
1 cup water
1/4 cup raisins
1/2 cup sliced cucumber
5 small pita chips
1/4 cup hummus
1 container Jello

option 1
Meatball sub
1 can diet soda
1 cup water
3/4 cup cubed cantaloupe
3/4 cup cook eggplant
Italian sub (part of the entree)
1/2 cup potato gratin
2 medium sugar cookie

Meal Analysis
option 1
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
DINNER
Entre
Beverage 1
Beverage 2
Veggie
Starch
Bread
Dessert

14%
5%
0.1 g
6%
35 mg
46 g
6 mg
794 mg
858 mg
669 mg
6.6 mg AT
1 ug
9.9 ug
886.96 Calories

option 2
14%
5%
0g
10%
29 mg
27 g
4 mg
743 mg
771 mg
151 mg
3 mg AT
7 ug
0.4 ug
981 Calories

option 1
1 small grilled chicken breast
1 cup unsweet tea
1 cup water
1/2 cup cooked broccoli
1/2 cup sweet potato
1 small wheat roll
1 container chocolate pudding

option 1
10%
2%
0.1 g
8%
1 mg
16 g
3 mg
321 mg
1181 mg
121 mg
5 mg AT
0.5 ug
0 ug
550 Calories

option 2
1 shrimp taco
1 can diet soda
1 cup water
3/4 cup brussels sprouts
1/2 cup kidney beans
1 taco shell (part of entree)
1 slice apple pie

option 2
15%
8%
0.1 g
9%
88 mg
37g
6mg
965 mg
921 mg
518 mg
4 mg AT
1 ug
0.8 ug
877 Calories

option 1
Philly cheesesteak
1 cup unsweet tea
1 cup water
1/2 cup sliced yellow sweet pepper
1/2 cup cooked peas
1 sub (part of entree)
4 Oreo cookies

option 1
17%
4%
0g
9%
28 mg
28 g
6 mg
924 mg
1073 mg
359 mg
3 mg AT
2 ug
1.3 ug
842 Calories

option 2
1 1/2 cup Cobb salad
1 can diet soda
1 cup water
1/2 cup mushrooms
1/2 cup cooked corn
1/4 cup croutons
1 cup raspberry sorbet

option 2
9%
3%
0g
6%
127 mg
18 g
5 mg
748 mg
1224 mg
392 mg
3 mg AT
3 ug
1.1 ug
620 Calories

option 1
1/2 medium filet salmon
1 cup unsweet tea
1 cup water
3/4 cup asparagus
1/2 cup cooked wild rice
1/2 piece naan
1 container vanilla pudding

option 1
17%
7%
0.1 g
9%
113 mg
37 g
6 mg
1175 mg
1347 mg
317 mg
2 mg AT
2 ug
2.8 ug
817 Calories

option 2
Tomato caprese panini
1 can diet soda
1 cup water
1/2 cup cook bok choy
1 oz roasted almonds
1 panini (part of entree)
Brownie

option 1
1 medium slice ham
1 cup unsweet tea
1 cup water
1/2 cup cooked carrots
1/2 cup quinoa
1 cheese roll
1 cup mint sorbet

Meal Analysis
option 1
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal

5%
3%
0 gg
5%
53 mg
36 g
6 mg
297 mg
1318 mg
176 mg
4 mg AT
1 ug
0.4 ug
574.5 Calories

option 2
9%
3%
0.2 g
3%
40 mg
34 g
7 mg
801 mg
1535 mg
519 mg
3 mg AT
3 ug
1.26 ug
435 Calories

option 1
14%
4%
0.1 g
6%
94 mg
48 g
11 mg
763 mg
1794 mg
444 mg
4 mg AT
2.5 ug
2.0 ug
875 Calories

option 2
10%
3%
0g
6%
111 mg
18 g
6 mg
556 mg
1116 mg
112 mg
3 mg AT
5 ug
0.5 ug
504 Calories

option 1
7%
2%
0g
6%
132 mg
46 g
7 mg
631 mg
1684 mg
47 mg
7 mg AT
11 ug
4.1 ug
550 Calories

option 2
11%
4%
0.1 g
11%
81 mg
28 g
6 mg
760 mg
1631 mg
459 mg
8 mg AT
5 ug
1.75 ug
540 Calories

option 1
8%
9%
0.2 g
4%
44 mg
21 g
7 mg
411 mg
1137 mg
181 mg
4 mg AT
3 ug
0.5 ug
520 Calories

Total Daily Analysis

option 1
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal

31%
12%
0.2 g
16%
373 mg
108g
16 mg
2256 mg
3350 mg
1283 mg
11 mg AT
6 ug
12.9 ug
1898 Calories

option 2
26%
8%
0.2 g
16%
304 mg
78 g
14 mg
2077 mg
3267 mg
1074 mg
7 mg AT
14 ug
2.6 ug
1816 Calories

option 1
37%
10%
0.4 g
23%
382 mg
94 g
17 mg
2163 mg
3703 mg
948 mg
11 mg AT
8 ug
4.6 ug
1927 Calories

option 2
34%
12%
0.4 g
20%
221 mg
82 g
30 mg
2336 mg
3432 mg
1025 mg
10 mg AT
9 ug
3.6 ug
1906 Calories

option 1
35%
11%
0g
21%
266 mg
96 g
15 mg
2249 mg
3546 mg
1013 mg
12 mg AT
17 ug
7.2 ug
1893 Calories

option 2
35%
11%
0.1 g
34%
319 mg
59 g
14 mg
2212 mg
3786 mg
1081 mg
15 mg AT
12 ug
2.9 ug
1718 Calories

option 1
30%
12%
0.4 g
15%
269 mg
91 g
15 mg
2108 mg
3476 mg
1085 mg
9 mg AT
8 ug
5.5 ug
1798 Calories

Thursday

Friday

Saturday

Sunday

option 2
option 1
option 2
option 1
option 2
option 1
option 2
Cream cheese whole wheat bagel
1 cup cinnamon oatmeal
1 cup fruit parfait
1 chocolate chip waffel
1 cup oatmeal smoothie
1 slice spinach quiche
Corn flake cereal
Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute Coffee/tea with 2 packets of sugar substitute
1 cup soy milk
1 cup 2 % milk
1 cup soy milk
1 cup 2 % milk
1 cup soy milk
1 cup 2 % milk
1 cup soy milk
1 kiwi sliced
1 small blueberry muffin
1 small croissant with 1 tbsp jam
1 egg sunny side up
1 english muffin with 1 tbsp jam
Cinnamon raisin bread with butter
1 small apple spice muffin
1 oz raw salmon
1 cup mixed fruit salad
1 thin slice ham
1/2 cup dried prunes
1 container lemon yogurt
2 egg whites
6 orange slices
option 2
6%
2%
0g
3%
29 mg
26 g
5 mg
749 mg
1103 mg
370 mg
2 mg AT
5 ug
3.2 ug
531 Calories

option 1
8%
2%
0.1 g
5%
56 mg
21 g
6 mg
581 mg
1103 mg
496 mg
2 mg AT
4 ug
2 ug
503 Calories

option 2
5%
3%
0.2 g
3%
52 mg
21g
3 mg
563 mg
1012 mg
467 mg
2 mg AT
4 ug
3.5 ug
509 Calories

option 1
8%
3%
0g
3%
237mg
18 g
4 mg
460 mg
1227 mg
425 mg
2 mg AT
4 ug
2.4 ug
554 Calories

option 2
3%
3%
0g
2%
1 mg
28 g
7 mg
524 mg
1066 mg
487 mg
1 mg AT
5 ug
2.2 ug
599 Calories

option 1
17%
8%
0.1 g
7%
177 mg
25 g
5 mg
696 mg
1080 mg
655 mg
2 mg AT
3 ug
1.9 ug
697 Calories

option 2
11%
5%
0.1 g
4%
61 mg
30 g
3 mg
561 mg
1185 mg
1083 mg
1 mg AT
8 ug
4.5 ug
693 Calories

option 2
1 cup pasta salad
1 cup fruit juice
1 cup water
3/4 cup watermelon
1/2 cup sliced red pepper
1 slice brown bread
1/2 cup peanuts
1 small slice strawberry shortcake

option 1
i cup shrimp Alfredo
1 can diet soda
1 cup water
1/2 cup pineapple
3/4 cup zucchini
1 medium slice garlic bread
1/2 cup parsnip
1 small slice chocolate cake

option 2
Peanut butter & jelly sandwich
1 cup fruit juice
1 cup water
1/2 dried cranberries
1 medium pickle
2 slices pumpernickel (part of entree)
1/4 cup roasted cashews
1 small slice angel food cake

option 1
1 slice veggie pizza
1 can diet soda
1 cup water
1 medium peach
3/4 cup cooked artichoke
1 slice flat bread (part of entree)
1 cup miso soup
1 small slice cherry pie

option 2
1 cup tabbouleh
1 cup fruit juice
1 cup water
1/2 cup papaya
1/2 cup black olives
6 saltine crackers
1/2 cup roasted red potato
1 cup strawberry ice cream

option 1
1 cup broccoli cheddar soup
1 can diet soda
1 cup water
1 plum
1/2 cup cooked radishes
1/2 cup cooked quinoa
1 small cornbread muffin
2 graham crackers

option 2
Chicken spinach salad
1 cup fruit juice
1 cup water
1/2 cooked rhubarb
1/2 cup raw snow peas
1/4 cup sunflower seeds
1 slice banana nut bread
6 vanilla wafer cookies

option 2

option 1

option 2

option 1

option 2

option 1

option 2

20%
3%
0.1 g
18%
15 mg
28 g
5 mg
1006 mg
1086 mg
207 mg
7 mg AT
2 ug
0.5 ug
801 Calories

13%
7%
0g
6%
91 mg
36 g
6 mg
1011 mg
795 mg
308 mg
4 mg AT
3 ug
0.4 ug
972 Calories

15%
2%
0g
10%
0 mg
18 g
5 mg
999 mg
847 mg
163 mg
6 mg AT
7 ug
0 ug
765 Calories

10%
3%
0.1 g
5%
20 mg
20 g
6 mg
1041 mg
1321 mg
248 mg
4 mg AT
2 ug
0.6 ug
684 Calores

9%
1%
0.5 g
7%
21 mg
15 g
4 mg
1013 mg
1103 mg
362 mg
6 mg AT
4 ug
0 ug
569 Calories

5%
2%
0g
5%
19 mg
13 g
4 mg
866 mg
1300 mg
174 mg
3 mg AT
5 ug
0.3 ug
493 Calories

18%
3%
0g
14%
180 mg
40 g
6 mg
916 mg
1383 mg
206 mg
10 mg AT
2 ug
0.6 ug
777 Calories

option 2
Chicken salad sandwich
1 can diet soda
1 cup water
1/2 cup cooked edamame
1/2 cup cooked rutabaga
2 slices multigrain bread (part of entree)
1 cup banana smoothie

option 1
Tomato soup
1 cup unsweet tea
1 cup water
1/2 cup cooked cauliflower
3 cheese sticks
1/4 cup oyster crackers
1 slice baklava

option 2
Roast beef sandwich
1 can diet soda
1 cup water
1/2 cup sauted onions
1/2 cup cooked green peas
2 slices rye bread (part of entree)
1 small slice coconut cream pie

option 1
1 cup turkey chili
1 cup unsweet tea
1 cup water
1/2 cup cooked turnips
1/2 cup cooked lentils
1 slice zucchini bread
2 medium chocolate chip cookies

option 2
Portobello wrap
1 can diet soda
1 cup water
1/2 cup cooked collard greens
1/2 cup cooked butternut
1 white tortilla (part of entree)
1 blueberry crepe

option 1
Veggie burger
1 cup unsweet tea
1 cup water
1/2 cup cooked mustard greens
1/2 cup cooked plantain
1 whole wheat bun (part of entree)
1 cup key lime greek yogurt

option 2
1 BLT sandwich
1 can diet soda
1 cup water
1/2 cup leeks
1 cup popcorn
2 slices ciabatta bread
1 frozen ice cream bar

option 2

option 1

option 2

option 1

option 2

option 1

option 2

7%
2%
0g
3%
68 mg
23 g
6 mg
432 mg
1638 mg
414 mg
5 mg AT
3 ug
0.9 ug
446 Calories

13%
5%
0g
6%
49 mg
23 g
4 mg
322 mg
1331 mg
193 mg
8 mg AT
5 ug
0.6 ug
448 Calories
option 2

34%
7%
0.1 g
24%
112 mg
77 g
16 mg
2187 mg
3827 mg
991 mg
14 mg AT
10 ug
4.6 ug
1778 Calories

14%
5%
0.2 g
3%
58 mg
33 g
7 mg
694 mg
1508 mg
389 mg
5 mg AT
4 ug
1.4 ug
643 Calories
option 1

33%
11%
0.1 g
18%
196 mg
80 g
16 mg
1914 mg
3249 mg
987 mg
14 mg AT
12 ug
3 ug
1923 Calories

11%
2%
0.2 g
8%
62 mg
24 g
7 mg
838 mg
1750 mg
176 mg
5 mg AT
5 ug
0.2 ug
522 Calories
option 2

34%
10%
0.4 g
19%
110 mg
72 g
15 mg
2256 mg
3367 mg
1019 mg
13 mg AT
15 ug
4.9 ug
1917 Calories

14%
4%
0g
6%
89 mg
17 mg
6 mg
752 mg
1409 mg
349 mg
5 mg AT
4 ug
1.2 ug
647 Calories

22%
1%
0.1 g
3%
12 mg
44 g
5 mg
904 mg
1508 mg
533 mg
3 mg AT
2 ug
3.6 ug
549 Calories

option 1
28%
9%
0.3 g
16%
319 mg
62 g
17 mg
2339 mg
4298 mg
894 mg
11 mg AT
11 ug
3.2 ug
1760 Calories

option 2
25%
7%
0.5 g
15%
111 mg
60 g
17 mg
2289 mg
3578 mg
1196 mg
12 mg AT
13 ug
3.4 ug
1815 Calories

5%
1%
0.1 g
3%
16 mg
11 g
4 mg
553 mg
1213 mg
146 mg
1 mg AT
2 ug
0.3 ug
344 Calories
option 1

28%
11%
0.2 g
15%
208 mg
82 g
14 mg
2466 mg
3888 mg
1362 mg
8 mg AT
10 ug
5.8 ug
1739 Calories

option 2
34%
9%
0.2 g
22%
257 mg
81 g
13 mg
2030 mg
3781 mg
1435 mg
12 mg AT
12 ug
5.4 ug
1814 Calories

Week Average
33%
10%
0.25 g
20%
246 mg
80 g
15 mg
2218 mg
3216 mg
1077 mg
11 mg AT
11 ug
5.0 ug
1833 Calories