Monday
Breakfast - egg beaters, toast
Lunch -turkey sandwich, cheese rice cakes
Supper - chicken noodle soup, crackers, veggies and dip
Snacks (am/pm) - yogurt, fruit, popcorn, peanut butter celery
Points-19
Tuesday
Breakfast - peanut butter toast, cheese stick
Lunch -ww shrimp and pasta
Supper - turkey sandwich, popcorn
Snacks (am/pm) - yogurt w/ granola, fruit, special k bar
Points-19
Wednesday
Breakfast - special k
Lunch -chicken noodle soup, rice cakes
Supper - chicken, veggies
Snacks (am/pm) - oatmeal, fruit, fiber bar, lo cal cake
Points-19
Thursday
Breakfast - peanut butter toast, cheese stick
Lunch -soup, rice cakes
Supper - ribs, potatoes, veggies, fruit
Snacks (am/pm) - fiber bar
Points-19
Friday
Breakfast - oatmeal
Lunch -cold cut salad, dressing, bread
Supper - egg beater sandwich, veggies
Snacks (am/pm) - yogurt, fruit
Points-19
Saturday
Breakfast - oatmeal
Lunch -turkey sandwich, rice cakes
Supper - salad, dressing, bread
Snacks (am/pm) - cheese stick, beef jerky, fruit
Points-19
Sunday
Breakfast - cereal
Lunch -turkey sandwich, popcorn, pickles
Supper - mac and cheese, fish, veggies
Snacks (am/pm) -fruit, cheesestick
Points-19
Monday
Breakfast - 1 blueberry oatbran muffin, cup of tea with 1 tsp sugar and 1 tsp half and half
Snack - 2 tbsp chocolate cream cheese
Lunch - 1 small whole grain bun with slice black forest ham and low fat marble cheese, 1 cup mixed salad greens with 1 tsp honey mustard dressing
Bingefest (blah) - 4 servings of chips....was angry...mad....crampy....tired...and I binged.
Supper - 5 oz bbq'd chicken breast, 1 tbsp barbeque sauce, 1 cup mashed sweet potato, 1/2 cup raw snap peas
Snacks - nothing
TOTAL CALORIES - 1,926
Tuesday
Breakfast - 1/2 cup plain yogurt, 1/2 cup oatmeal crisp, 1 cup blueberries, 1 tsp benefiber
Snack - cup of tea with 1 tsp sugar and 1 tsp half and half, peach log
Lunch - 3.5 oz chicken breast, 1 cup mashed sweet potato with a pat of butter
Snack - 1/2 cup 1% milk and 2 tsp psyllium husk followed by about 2 cups water
Supper - 3 oz cider glazed pork chop, 1 cup mixed greens with 1 tsp honey mustard dressing
Snack - orange
TOTAL CALORIES - 1,250
Wednesday
Breakfast - 1 egg fried in a pat of butter, slice whole grain bread, cup of tea with 1 tsp sugar and 1 tsp cream
Snack - 100 calorie popcorn with sprinkle of epicure sour cream and onion seasoning
Lunch - 1 cup mashed sweet potato, chicken hot dog on whole wheat bun, 1 tbsp ketchup, 1 tsp relish
Snack - 1 oz cheddar
Supper - whole wheat pancale with sugar free syrup, 2 pieces bacon, 1/2 orange
Snacks - 1/2 cup unsweetened applesauce, 2 tsp psyllium husks, sprinkle of cinmamon
TOTAL CALORIES - 1,447
Thursday
Breakfast - 1/2 cup plain yogurt, 1 cup blueberries, 1/2 cup oatmeal crisp, 1 tbsp salba
Lunch - grilled cheese sandwich on whole wheat bread, cup of tea with 1 tsp cream and 1 tsp sugar
Snack - brownie
Supper - 1 cup roasted veggies (potato, red pepper, carrot, mushrooms), 1 battered haddock fillet, 2 tbsp light sour cream
Snack - 100 calorie pack of popcorn
TOTAL CALORIES - 1,555
Friday
Breakfast - 1/2 cup yogurt, 1/2 cup oatmeal crisp, 1 cup blueberries, 1 tbsp chia seeds, cup of tea with 1 tsp cream and 1 tsp sugar
Snack - starbucks chai tea latte, 1 slice light cheese
Lunch - 3 cups mixed greens, 1/4 cup shredded cheese, 1 tsp honey mustard dressing
Supper - 1 cup chicken stew, 1 whole wheat dinner bun
Snacks - 2/3 cup unsweetened applesauce, 1 tbsp psyllium husks, sprinkle of cinnamon
TOTAL CALORIES - 1,258
Saturday
Breakfast -
Lunch -
Supper -
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Sunday
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Calorie daily average GOAL - 1300 - 1600 calories per day
Calorie daily average - 1487
Monday
Breakfast - Banana, bran muffin
Lunch - Broccoli & cheese quiche, baked beans, pan spray fried potatoes, vegetable salad, ranch dressing
Supper - Fried egg on rye bread, 1 slice ff cheese, blueberries, plain yogurt, blueberry jam, 1/2 tangelo
Calories -997
Tuesday
Breakfast - Bran muffin, 1/2 tangelo, muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, kiwi, skim milk
Lunch - Quiona vegetable soup, egg salad sandwich on 1 slice of whole wheat bread
Supper - Quiona vegetable soup, hard tack and onions fried in 1 teaspoon margarine
Calories -1073
Wednesday
Breakfast -1/2 tangelo, muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, skim milk
Lunch - Walnut & celery loaf, squished baked potatoes, peas & carrots, broccoli, tomato relish
Supper -Walnut & celery loaf sandwich on whole wheat bread, Miracle Whip, pickle and tomato relish, left-over vegetables, apple, grapes, honeydew melon
Calories -1244
Thursday
Breakfast -Oatmeal with ground flax and wheat bran, dates, banana, low fat yogurt, kiwi
Lunch -Vegetarian Shepherd's pie with a mixed white and sweet potato topping, broccoli, green salad, dressing
Supper -Left-over Shepherd's pie, 1/2 whole wheat pita pocket stuffed with left-over salad and tomato slices, Miracle Whip, small oatmeal raisin cookie
Snacks (pm) -2 oranges, oatmeal cookies
Calories -1250
Friday
Breakfast -Muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, low fat plain yogurt
Lunch - Vegetarian pig-in-a-blanket, barbecue sauce, oven potato wedges, peas and carrots, self saucing caramel pudding
Supper -Blueberries, banana, honeydew melon, kiwi with plain low-fat yogurt
Calories -1337
Saturday
Breakfast - Bran muffin, skim milk, orange
Lunch - Perogies, onions, sour cream, bacon bits, baked beans, carrots, green beans, banana cake
Supper - Apple, almond butter, orange, fruit yogurt
Calories -1164
Sunday
Breakfast -Banana blueberry pancakes, peanut butter, maple syrup, applesauce
Lunch -Veggie burgers on whole wheat buns, green relish, potato macaroni salad, coleslaw, 2 mini chocolate covered pretzels, cream soda
Supper - Granola, low fat plain yogurt, apple
Snacks (pm) -Apple muffin
Calories -1238
Monday
Breakfast - banana
Lunch -2 cups lettuce, 1/8 cup cheddar cheese, 1 tbsp bacon bits, 2 tbsp lt buttermilk dressing
Supper - 1 boca burger with whole wheat bun
Snacks (am/pm) - 1 snack size bag gardettos, 1 hersheys bar with almonds, 1 cookie with buttercream frosting
calories: 1243
Water-9 glasses
Tuesday
Breakfast - fiber control oatmeal
Lunch -boca burger on a bun, 1 cup unsweetened applesauce, 1 ww cheddar cheese
Supper - 1 cup spicy lentil soup
Snacks (am/pm) - banana and whey protein shake made with 1 cup skim milk
calories: 1054
water:11 glasses
Wednesday
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ars , 02-08-2010 07:40 PM
Monday
Breakfast - Cornflakes w/ Almond Milk, Coffee w/ Creamer
Lunch - Spaghetti Squash/Turkey/Cheese Bake, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar and Sliced Tomato, Apple, Cadbury Royal Dark Chocolate Square
Supper - 6 Morningstar Chik'n Nuggets, 1 1/2 c. Green Peas w/ 2 Tbsp. Sour Cream and Hot Sauce
Snacks (am/pm) - 1 Graham Cracker, Pineapple Slices
Total Calories: 1748
Tuesday
Breakfast - Cornflakes w/ Almond Milk, 2 Scrambled Eggs, Coffee w/ Creamer
Lunch - Chicken and Chard Pasta Fagioli, 8 Melba Snacks w/ 2 Laughing Cow Cheese Wedges, Single Serve Silk Chocolate Soy Milk
Supper - 6 Morningstar Chik'n Nuggets, 1 c. Green Peas w/ 2 Tbsp. Sour Cream and Hot Sauce, Spaghetti Squash Carbonara
Snacks (am/pm) - 1/2 Dark Chocolate Square, Activia Peach/Cereal Yogurt
Total Calories: 1767
Wednesday
Breakfast - Cornflakes w/ Almond Milk, Banana
Lunch - Whole Wheat Spaghetti w/ Shrimp, Parmesan Cheese, and Artichoke/Tomato/Garlic Sauce, Pineapple Slice
Supper - Southwestern Goulash, 2 Melba Snacks w/ Mini Bonbel Cheddar and Blueberry Preserves
Snacks (am/pm) - None
Total Calories: 1223
Thursday
Breakfast - Cornflakes w/ Almond Milk, Scrambled Egg
Lunch - Spaghetti Squash/Turkey/Cheese Bake, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar and Sliced Tomato, Apple, Single Serve Silk Chocolate Soy Milk
Supper - Whole Wheat Spaghetti w/ Shrimp, Parmesan Cheese, and Artichoke/Tomato/Garlic Sauce, 3 Morningstar Chik'n Nuggets
Snacks (am/pm) - Activia Peach/Cereal Yogurt
Total Calories: 1799
Friday
Breakfast - Cornflakes w/ Almond Milk
Lunch - Turkey/Broccoli/Brown Rice Casserole, Banana, Single Serve Silk Chocolate Soy Milk
Supper - Baja Black Beans and Corn and 2 Scrambled Eggs w/ 2 tbsp. Sour Cream and Hot Sauce, Chicken/Veggie/Cheese Whole Wheat Fajita w/ 1 tbsp. Salsa
Snacks (am/pm) - 5 Strawberries w/ 1 tbsp. Chocolate Sauce, 4 Melba Snacks w/ Laughing Cow Cheese Wedge
Total Calories: 1743
Saturday
Breakfast - Cornflakes w/ Almond Milk, Scrambled Egg
Lunch - Southwestern Goulash w/ 1 tbsp. Sour Cream and Hot Sauce, Chicken/Pesto/Feta Sausage Link
Supper - Lean Cuisine Stuffed Cabbage, Steamed Broccoli
Snacks (am/pm) - 1/2 Mini Bonbel Light
Total Calories: 1229
Sunday
Breakfast - 2 Egg Omelet w/ Baja Black Beans and Corn, 2 tbsp. Sour Cream, and Hot Sauce
Lunch - Kapusta, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheese and Sliced Tomato, Cadbury Royal Dark Chocolate Square
Supper -
Snacks (am/pm) - 4 Melba Snacks w/ Laughing Cow Cheese Wedge
Total Calories:
Tuesday
Breakfast - 30g High Bran (97) + 125ml skimmed milk (44) = 141
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Wednesday
Breakfast - cheese
Lunch -beef/cabbage salad/onion
Supper - chicken breast/cabbage salad/broccoli
Snacks (am/pm) - slice GF bread with nat P butter
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This is the format for the Nutrition Journal for those who wish to utilize it. You could also add total calories for the day to the bottom of each day (if you are a calorie counter) or points (Weight Watchers), or just simply POP (perfectly on plan) ... whatever works for you ... 
