Weight Management Program: Menu Planner

8 oz. milk 1%
¾ cup of Special K cereal
1 cup of strawberries

2 slices of whole wheat bread
2 slices of deli turkey
1 slice of low fat cheese
1 tbsp. low-fat mayonnaise
½ cup of fruit cocktail
½ cup of carrots sticks
4 tbsp. fat-free Ranch Dressing

15 grapes
6 oz. of low-fat yogurt

4 oz. grilled chicken
½ cup of white rice
½ cup of black beans
½ cup of tossed salad
2 tsp. olive oil

1 fudge bar ("Healthy Choice")
8 oz. Milk 1%

8 oz. milk 1%
2 slices of whole wheat bread
24 grapes

3 oz. tuna, canned
1 whole wheat pita
1 tsp. low-fat mayonnaise
1 apple
4 oz. low fat pudding
2 celery sticks

1 low-fat Granola
½ cup of fruit cocktail

2 oz. lean meatloaf
½ cup of green peas
1 whole wheat roll

8 oz. chocolate milk 1%
2 tsp. low fat margarine

8 oz. milk 1%
1 low-fat bran muffin

3 oz. grilled chicken
1 whole wheat tortilla
lettuce & tomato
16 baked chips
12 grapes

½ cup of low- fat frozen yogurt
1 cup of strawberries

3 oz grilled fish
½ cup of brown rice
3 asparagus
½ cup of sliced cucumber salad

¾ cup of Special K cereal
4 oz. applesauce
4 tbsp. fat-free Italian Dressing
8 oz. milk 1%
8 oz. milk 1%
4 tbsp. fat free Ranch Dressing

8 oz. milk 1%
½ cup of oatmeal
cinnamon to taste

2 tbsp. peanut butter
1 tbsp. jelly
2 slices of whole wheat bread
1 apple
½ cup of carrots sticks

1 low-fat bran muffin
½ cup of fruit cocktail

5 oz. baked chicken
½ cup of corn
1 sweet potato
3 tbsp. barbeque sauce

8 oz. low-fat Smoothie
1 cup of strawberries
1 cup of strawberries

8 oz. milk 1%
1 English Muffin

3 slices deli-ham
1 slice low-fat cheese
lettuce & tomato
½ cup of fruit cocktail
1 whole wheat pita

4 oz. low-fat pudding
1 cup of strawberries

2 oz. sirloin strip fajitas
½ cup of green pepper & onions
2 whole wheat wraps
½ cup of black beans

4 cups of light popcorn
1 tbsp. low-fat cream cheese
4 oz. apple juice
1 sliced apple
1 low-fat Chewy Granola
8 oz. milk 1%
1 tbsp. low-fat sour cream

8 oz. milk 1%
2 buckwheat pancakes
1 orange

1 grilled chicken sandwich
ketchup
1 cup of tossed salad
2 tbsp. fat-free Italian Dressing
4 oz. orange juice

¾ cup of Special K cereal, dry
6 oz. low-fat yogurt

2 oz. shrimp
½ cup of broccoli
¼ cup of tomato sauce
¾ cup of linguine pasta

2 oatmeal cookies
¼ cup of light syrup
8 oz. milk 1%
1 tbsp. low-fat margarine

8 oz. milk 1%
½ cup of egg whites, scrambled
2 slices of whole wheat bread

Create your own pizza:
1 slice of whole wheat bread
¼ cup of low-fat mozzarella
2 tbsp. tomato sauce
½ cup of tossed salad

7 whole wheat crackers
1 tbsp peanut butter

3 oz. chicken Teriyaki
1 cup of assorted vegetables
¾ cup of brown rice
1 tsp. low-fat margarine

½ cup frozen yogurt
1 slice low-fat cheese
1 cup of strawberries
1 cup of strawberries
2 tsp. low-fat margarine
2 tbsp. tomato sauce
2 tbsp. fat-free Italian Dressing
1 apple
1 orange

8 oz. milk 1%
½ cup of fruit cocktail
2 slices of pumpernickel bread

cheese sandwich
2 slices low-fat cheese
2 slices of pumpernickel bread (toasted)
1 pear
3 tbsp. fat-free Ranch Dressing

1 part-skim string cheese
1 apple

6 baked fish sticks
¾ cup of green beans
¼ cup of macaroni & cheese

6 oz. low-fat yogurt
2 tbsp. low-fat margarine
1 cup of strawberries
½ cup of carrots sticks
8 oz. milk 1%

8 oz. milk 1%
1 cup of strawberries
2 low-fat Special K waffle

3 oz. chicken, canned
1 tbsp low-fat mayonnaise
1 whole wheat pita
1 orange
lettuce & tomato

1 low-fat Smoothie
1 cup of strawberries

3 oz. lean pork chop
½ cup of baked beans
½ cup of corn

1 fudge bar ("Healthy Choice")
3 tbsp. light syrup
1 low-fat Chewy Granola
8 oz. milk 1%
1 tbsp. low-fat margarine

8 oz. milk 1%
1 english muffin
1 tbsp. jelly

1 slice of ham & 2 of turkey
¼ cup of shredded cheese 2%
1 whole wheat wrap
3 tbsp. fat-free Italian Dressing
½ cup of fruit cocktail

4 oz. low-fat pudding
1 apple

3 oz. hamburger
1 whole wheat bun
½ cup of tossed salad

8 oz. chocolate milk 1%
1 tbsp. peanut butter
lettuce & tomato
8 oz. milk 1%
1 orange
2 tbsp. fat-free Italian Dressing
ketchup

1 poached egg
2 slices of whole wheat bread
1 tsp. low-fat margarine

3oz. tuna, canned
1 tbsp. light mayonnaise
2 slices of pumpernickel bread
18 baked chips
1 peach

2 plums

3 oz. barbecued chicken
3 tbsp. barbecue sauce
1 sweet potato

1 fudge bar ("Healthy Choice")
4 oz. applesauce
3 celery sticks
8 oz. milk 1%
1 tsp. low-fat margarine
½ cup of sliced cucumber
3 tbsp. fat-free Ranch Dressing

8 oz. milk 1%
1 tbsp. cream cheese
1 english muffin

2 tbsp. peanut butter
1 tbsp. jelly
2 slices of whole wheat bread
1 plum

½ cup of fruit cocktail

3 oz. ham steak
½ cup of corn
6 whole wheat crackers

8 oz. chocolate milk 1%
1 peach
tossed salad
3 tbsp. fat-free Italian Dressing
1 low-fat Chewy Granola

¾ cup of egg whites, omelet
2 slices turkey
1 slice low-fat cheese

1 cheese turkey hotdog
1 hotdog bun
4 oz. applesauce
22 baked chips
1 packet of ketchup

1 cup of Special K cereal

3 oz. sirloin steak
½ cup of white rice
½ cup of spinach

1 cup of low-fat frozen yogurt
½ cup of green pepper & onions
2 slices of pumpernickel bread
1 tsp. low-fat margarine
1 orange
1 cup of strawberries

3 slices turkey bacon
½ cup of fruit cocktail
2 buckwheat pancakes

3oz. grilled chicken
2 cups of tossed salad
¼ cup of shredded cheese 2%
¼ cup of shredded carrots
½ cup of garbanzo beans

1 low-fat pudding

3 oz. salmon
¾ cup of brown rice
½ cup of green peas

5 cups of light popcorn
¼ cup of light syrup
4 tbsp. low-fat Italian Dressing
1 tsp. low-fat margarine
1 whole wheat roll
1 tsp. low-fat margarine
4 oz. applesauce

8 oz. milk 1%
¾ cup of Special K cereal
1 cup of strawberries

2 slices of whole wheat bread
2 slices deli turkey
1 slice low-fat cheese
2 tbsp. low-fat mayonnaise
½ cup of fruit cocktail

30 grapes

4 oz. grilled chicken
½ cup of white rice
½ cup of black beans

1 fudge bar ("Healthy Choice")
1 cup of carrot sticks
½ cup of tossed salad
4 tbsp. fat-free Ranch Dressing
6 oz. low-fat yogurt
2 tsp. olive oil

8 oz. milk 1%
2 slices of whole wheat bread
30 grapes

3 oz. tuna, canned
1 whole wheat pita
1 tbsp. low-fat mayonnaise
1 apple
1 low-fat chocolate pudding

1 low-fat Chewy Granola

2 oz. lean meatloaf
1 cup of green peas
¼ cup of Kraft Mac & Cheese

8 oz. chocolate milk 1%
2 celery sticks
1 whole wheat roll
½ cup of fruit cocktail
1 tbsp. low-fat margarine

8 oz. milk 1%
1 low-fat bran muffin
4 oz. applesauce

3 oz. grilled chicken
1 whole wheat tortilla
lettuce & tomato
16 baked chips
33 grapes

1 low-fat frozen yogurt

3 oz. grilled fish
¾ cup of brown rice
2 asparagus

1 cup of Special K cereal
2 tbsp. fat-free Italian Dressing
½ cup of cucumber salad
½ cup of strawberries
8 oz. milk 1%
2 tbsp. fat-free Ranch Dressing
8 oz. milk 1%

8 oz. milk 1%
1 cup of oatmeal, cinnamon to taste
1 cup of strawberries

2 tbsp. peanut butter
1 tbsp. jelly
2 slices of whole wheat bread
1 apple
½ cup of carrot sticks

1 low-fat bran muffin

6 oz. baked chicken
¾ cup of corn
1 sweet potato

8 oz. low-fat Smoothie
1 tbsp. low-fat margarine
½ cup of fruit cocktail
3 tbsp. barbecue sauce
1 cup of strawberries

8 oz. milk 1%
1 english muffin
1 tbsp. low-fat cream cheese

3 slices deli ham
1 slice low-fat cheese
lettuce & tomato
½ cup of fruit cocktail
1 whole wheat pita

4 oz. low-fat pudding

3 oz. sirloin strip fajitas
½ cup of green pepper & onions
2 whole wheat wraps

5 cups of light popcorn
1 cup of black beans
1 cup of strawberries
1 tbsp. low-fat sour cream
4 oz. apple juice
1 sliced apple
1 low-fat Chewy Granola
8 oz. milk 1%

8 oz. milk 1%
2 buckwheat pancakes
1 orange

grilled chicken sandwich
ketchup
1 cup of tossed salad
2 tbsp. fat-free Italian Dressing
4 oz. orange juice

¾ cup of Special K cereal, dry

3 oz. shrimp
½ cup of broccoli
½ cup of tomato sauce

2 oatmeal cookies
1 cup of linguini pasta
6 oz. low-fat yogurt
8 oz. milk 1%
2 tbsp. light syrup
13 baked chips
1 tbsp. low-fat margarine

8 oz. milk 1%
1 cup of egg whites, scrambled
2 slices of whole wheat bread

Create your own pizza:
1 slice of whole wheat bread
¼ cup of low-fat mozzarella
¼ cup of tomato sauce
½ cup of tossed salad

7 whole wheat crackers

3 oz. chicken Teriyaki
1 cup of assorted vegetables
1 cup of brown rice

1 cup of low-fat frozen yogurt
1 tbsp. peanut butter
1 cup of strawberries
1 slice american cheese
2 tbsp. fat-free Italian Dressing
1 cup of strawberries
1 apple
1 orange

8 oz. milk 1%
½ cup of fruit cocktail
2 slices of pumpernickel bread

cheese sandwich
2 slices low-fat cheese
2 slices of pumpernickel bread (toasted)
1 pear
3 tbsp. fat-free Ranch Dressing

1 part-skim string cheese

7 baked fish sticks
½ cup of green beans
¾ cup of macaroni & cheese

6 oz. low-fat yogurt
1 apple
2 tbsp. low-fat margarine
½ cup of carrots sticks
8 oz. milk 1%

8 oz. milk 1%
1 cup of strawberries
2 low-fat Special K waffle

3 oz. chicken, canned
2 tbsp low-fat mayonnaise
1 whole wheat pita
1 orange
lettuce & tomato

1 low-fat Smoothie

4 oz. lean pork chop
½ cup of baked beans
1 cup of corn

1 fudge bar ("Healthy Choice")
¼ cup of light syrup
1 low-fat Chewy Granola
8 oz. milk 1%
1 tbsp. low-fat margarine

8 oz. milk 1%
1 english muffin
2 tbsp. jelly

3 slices of ham & 2 of turkey
¼ cup of shredded cheese 2%
1 whole wheat wrap
2 tbsp. fat-free Italian Dressing
½ cup of fruit cocktail

½ c. low-fat pudding

3 oz. lean hamburger
1 whole wheat bun
½ cup of tossed salad

1 cup chocolate milk 1%
1 apple
1 tbsp. peanut butter
lettuce & tomato
8 oz. milk 1%
1 orange
2 tbsp. fat-free Italian Dressing
ketchup
12 baked chips

1 poached egg
2 slices of whole wheat bread
2 tbsp. low-fat margarine

3oz. tuna, canned
1 tbsp. light mayonnaise
2 slices of pumpernickel bread
25 baked chips
1 peach

2 plums

4 oz. barbecued chicken
4 tbsp. barbecue sauce
1 sweet potato

1 fudge bar ("Healthy Choice")
6 oz. low-fat yogurt
4 oz. applesauce
3 celery sticks
8 oz. milk 1%
1 tsp. low-fat margarine
½ cup of sliced cucumber
3 tbsp. fat-free Ranch Dressing

8 oz. milk 1%
2 tbsp. low-fat cream cheese
1 english muffin

2 tbsp. peanut butter
2 tbsp. jelly
2 slices of whole wheat bread
2 plums

½ cup of fruit cocktail

3 oz. ham steak
½ cup of corn
7 whole wheat crackers

8 oz. chocolate milk 1%
1 low-fat Chewy Granola
1 peach
1½ cups of tossed salad
4 tbsp. fat-free Italian Dressing
1 cup of strawberries

1 egg white, omelet
2 slices turkey
1 slice low-fat cheese

1 cheese turkey hotdog
1 hotdog bun
4 oz. applesauce
25 baked chips

1 cup of Special K cereal

3 oz. sirloin steak
1 cup of white rice
¾ cup of spinach

1 cup of low-fat frozen yogurt
1 cup of strawberries
½ cup of green pepper & onions
2 tbsp. low-fat margarine
2 slices pumpernickel bread
1 orange
2 packets of ketchup

3 slices turkey bacon
½ cup of fruit cocktail
2 buckwheat pancakes

4 oz. grilled chicken
1½ cups of tossed salad
¼ cup of shredded cheese 2%
¼ cup of shredded carrots

1 low-fat pudding

3 oz. salmon
1 cup of brown rice
1 cup of green peas

5 cups of light popcorn
4 oz. applesauce
¼ cup of light syrup
1 tsp. low-fat margarine
¾ cup of garbanzo beans
4 tbsp. fat-free Italian Dressing
1 whole wheat roll
1 tsp. low-fat margarine