Monday
Breakfast - Instant oatmeal (160), 1/4 cup raisins (130), 1 cup skim milk (80), 2 tbsp cocoa powder (60) 430
Lunch - 1 cup cooked rice (200), 1/2 cup egg curry with 1 whole egg (130), 1/2 cup spiced beans (50), 1/2 cup plain FF yogurt (60) 440
Supper - 1/2 of my homemade pesto pizza (homemade pesto, 1/4 cup cheese, mushrooms, onions 540
Snacks (am/pm) - 1/2 cup plain FF yogurt (60), 1 tsp brown sugar (15), 1/4 cup raisins (130) 205 and 1 navel oranges in the PM 70
TOTAL: 1685 MET:?
Tuesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Wednesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Thursday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Monday
Breakfast -Bran buds, ff yogurt, skim milk, blueberries, banana
Lunch -Baked potato, low-fat sour cream, vegetarian chicken Parmesan, broccoli, yellow beans
Supper -Baked beans, ww toast with low fat Laughing Cow cheese, egg, orange, small cupcake, butterscotch candy
Calories -1060
Tuesday
Breakfast -Bran buds, ff yogurt, skim milk, blueberries, banana, applesauce
Lunch -Lentil barley vegetable soup, 1/2 tomato & lettuce sandwich on whole wheat and miracle whip, butterscotch candy
Supper -Corn-on-the-cob, French fries, cupcake
Calories -1150
Wednesday
Breakfast -2 slices whole wheat toast, cheese whiz, egg, skim milk, vegetable cocktail
Lunch -Cottage cheese pattie, ff gravy, mashed potato, turnip, cabbage, carrots, peas
Supper -Potato & vegetable salad, lettuce & tomatoes, 1 slice whole wheat bread, cottage cheese pattie, ff gravy
Calories -1125
Thursday
Breakfast -1/2 Egg salad sandwich on whole wheat bread, skim milk
Lunch -1/2 Egg salad sandwich on whole wheat bread, lentil barley vegetable soup
Supper -Veggie shepherd's pie, broccoli, vegetable clementine, ff plain yogurt, blueberries,
Calories -1094
Friday
Breakfast -Rice, soy milk, raisins, orange
Lunch -Veggie chicken burger patti, 1/2 slice ww bread, rice, ff gravy, coleslaw, chocolate chip cookie
Supper -Lentil barley vegetable soup with rice and feta cheese, clementine, apple
Calories -1108
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Calories -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Calories -
Monday
Breakfast - protein bar, yogurt
Lunch -oatmeal, apples
Supper - chicken stir fry, brown rice
Snacks (am/pm) - protein bar, apples, prunes, yogurt
Points-23
Tuesday
Breakfast - protein bar, cheese stick
Lunch -stuffed pepper soup, bread
Supper - ww szechaun chicken, peanut butter and apples
Snacks (am/pm) - protein bar, yogurt
Points-23
Wednesday
Breakfast - protein bar, cheese stick
Lunch -salad, dressing, 1/2 egg, rice cakes
Supper - potato soup, crackers
Snacks (am/pm) - protein bar, pudding, yogurt
Points-23
Thursday
Breakfast - peanut butter bread, cheese stick
Lunch -oatmeal, apple, peanut butter
Supper - salad, dressing, bread
Snacks (am/pm) - protein bar, yogurt
Points-23
Friday
Breakfast - oatmeal
Lunch -salad, dressing, bread
Supper - salad, dressing
Snacks (am/pm) - protein bar, raisins, pretzels, banana, yogurt
Points-23
Saturday
Breakfast - protein bar, banana
Lunch -subway roast beef, baked lays chips
Supper - grilled chicken, rice, oranges
Snacks (am/pm) - pretzels, fiber bar, yogurt
Points-23
Sunday
Breakfast -cheerios
Lunch -protein bar, cheese stick
Supper - bruschetta chicken salad, bread
Snacks (am/pm) -protein bar, yogurt
Points-23
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 ... 
