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Eating & Running Plan

The Idaho Dairy Council, FitOne and Fleet Feet in Meridian is excited to be bringing the official 5K eating and running plan for FitOne. Get on the road to health in just 10 weeks and celebrate by running the FitOne Race on September 26th.

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Quick Tips to Keep You on Track

  • Eat 3 meals and 2 snacks a day
  • Eat every 2-3 hours to keep your metabolism going.
  • Ensure you are eating enough calories
  • Eat 3 out of the 5 food groups at every meal
  • Eat 2 out of the 5 food groups at every snack
  • Treat your self once a week!

Week 1

Monday

  • Breakfast: 2 scrambled eggs with cheese, onion and peppers
  • Mid-morning Snack: 8oz yogurt (Greek or plain)
  • Lunch: ½ whole wheat turkey sandwich with cheese, 1 cup grapes, and baked Lays
  • Mid-afternoon Snack: string cheese with apple
  • Dinner: 2 cups watermelon, feta, grilled chicken salad with sliced almonds and vinaigrette

Tuesday

  • Breakfast: 8 oz Yogurt with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: 1 hard-boiled or microwave scrambled egg with cheddar cheese
  • Lunch: 2 cups Chicken Caesar salad with dressing on the side and choice of fruit
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 3 oz Salmon filet, 1 cup side of vegetables, ½ cup rice

Wednesday

  • Breakfast: 1 cup cottage cheese with ½ cup pineapple, 1 slice of whole wheat toast with butter or jelly
  • Mid-morning Snack: ½ cup hummus with vegetable of choice
  • Lunch: 1 can of soup with 10 crackers and choice of fruit
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 3oz steak, onion, bell pepper, kabobs with 1 baked potato

Thursday

  • Breakfast: 1 cup of cereal with 1 cup milk and choice of fruit
  • Mid-morning Snack: Apple with ¼ cup peanut butter
  • Lunch: Toasted whole cheese, avocado and tomato whole wheat sandwich with balsamic, salt and pepper
  • Mid-afternoon Snack: deli meat wrapped around
  • Dinner: 1 cup lasagna, 1 cup green salad with 2 slices garlic bread

Friday

  • Breakfast: ½ bagel with 2 T. cream cheese with choice of fruit
  • Mid-morning Snack: 8 oz yogurt parfait with ½ cup granola
  • Lunch: 3 oz chunked chicken and 2 oz cheese quesadilla (2 tortillas) with salsa
  • Mid-afternoon Snack: Banana with ¼ cup peanut butter
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (hot or cold)

Saturday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheddar cheese
  • Lunch: Whole tuna melt sandwich with choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with vegetable of choice
  • Dinner: Cheeseburger with baked steak fries and 1 cup vegetable

Sunday

  • Breakfast: Fruit flatbread- ½ whole wheat English muffin covered with yogurt and choice of fruits
  • Mid-morning Snack: String cheese with 1 cup grapes
  • Lunch: 2 Turkey, cream cheese, jelly tortilla roll-ups with choice of vegetable
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 3 oz grilled salmon filet, 1 grilled vegetable kabob (onion, pepper, mushroom)

Week 2

Monday

  • Breakfast: 2 whole wheat pancakes with ¼ cup peanut butter, 2 T syrup and 1 banana
  • Mid-morning Snack: 8oz Yogurt parfait with ½ cup granola
  • Lunch: 1 can of soup with 10 crackers and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 2 beef tacos with cheese, lettuce, tomato, ½ cup Spanish rice, and 1 corn-on-the-cob

Tuesday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup peaches
  • Lunch: 1 cup macaroni & cheese with side of 1 cup vegetable
  • Mid-afternoon Snack: 1 banana with ¼ cup peanut butter
  • Dinner: Pasta primavera- 1 cup pasta, 1 cup vegetables, 1 cup sliced grapes, 2 T. olive oil with salt & pepper (may serve hot or cold, may add meat or not)

Wednesday

  • Breakfast: 2 scrambled eggs with cheddar cheese, choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: 1 cup of chili with 1 cup corn salad-corn, zucchini, basil, tomato with salt & pepper
  • Mid-afternoon Snack: sliced avocado on 10 crackers or rice cake
  • Dinner: Chicken burrito-tortilla, 3 oz chunked chicken, lettuce, tomato, cheese with ½ cup Spanish rice and ¼ cup refried beans

Thursday

  • Breakfast: ½ whole grain bagel with 2 T. cream cheese with choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Whole tuna melt sandwich with choice of fruit
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 1 cup Chinese noodles with 3oz chicken and 1 cup vegetables (may be hot or cold)

Friday

  • Breakfast: Egg frittata-baked eggs, vegetables, and cheese- may add sausage or ham
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Turkey Roll-up-1 tortilla, 3 oz turkey, 2 T. cream cheese, 2 T. cranberry. 1 cup vegetable, with 1 pkg baked Lays
  • Mid-afternoon Snack: 8 oz yogurt parfait with ½ cup granola
  • Dinner: 2 slices French toast, 1 egg, choice of fruit

Saturday

  • Breakfast: Quiche-2 eggs, ham or sausage, cheese, veggies of choice
  • Mid-morning Snack: Celery and ¼ cup peanut butter
  • Lunch: 2 slices pizza, 1 cup salad
  • Mid-afternoon Snack:  ½ cup Trail mix- dried fruit, nuts, chocolate chips
  • Dinner: Barbecued 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans and 1 cup choice of vegetable

Sunday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: deli meat wrapped around string cheese
  • Lunch: 2 cups Chinese noodle salad- with or without grilled chicken
  • Mid-afternoon Snack: ½ cup hummus with pita bread
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Week 3

Monday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and fruit of choice
  • Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola
  • Lunch: Whole tuna melt sandwich with 1 cup carrots and 2 T. ranch dressing
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Tuesday

  • Breakfast: Smoothie-8 oz yogurt, choice of fruit, choice of vegetable, ½ cup milk
  • Mid-morning Snack: string cheese with apple
  • Lunch: 1 can of soup with dinner roll, ½ cup snapped peas
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 2 chicken tacos with lettuce, tomato, cheese, ½ cup Spanish rice, ½ cup refried beans

Wednesday

  • Breakfast: 2 scrambled eggs with cheese and choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: Left over tacos, rice and beans from dinner last night
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner:Tortellini/Ravioli-1 cup pasta, 3 oz chunked chicken, choice of vegetables, ½ cup marinara sauce

Thursday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: Celery stalks with ¼ cup peanut butter
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: string cheese with ½ cup applesauce
  • Dinner: 3 oz salmon filet with ½ cup pasta or rice, 1 cup vegetables

Friday

  • Breakfast: ½ whole grain English muffin, 1 scrambled egg, choice of fruit
  • Mid-morning Snack: sliced avocado and tomato on rice cake or crackers
  • Lunch: 1 cup oatmeal with ¼ cup almonds, ¼ cup cranberries and ½ cup milk
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 3 oz chicken teriyaki, 1 cup vegetables over ½ cup brown rice with ¼ cup teriyaki sauce

Saturday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese
  • Lunch: 2 slices pizza and 1 cup green salad
  • Mid-afternoon Snack: string cheese and choice of fruit
  • Dinner: BBQ ribs, 1 baked potato, 1 cup vegetables

Sunday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ cup hummus with choice of vegetable
  • Lunch: Leftover BBQ ribs from dinner last night, with baked potato, cheese, and vegetables
  • Mid-afternoon Snack: ¼ cup peanut butter with banana
  • Dinner: 2 chicken & cheese enchiladas with ½ cup Spanish rice and 1 cup mixed vegetables

Week 4

Monday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetable of choice

Tuesday

  • Breakfast: ½ whole grain bagel with 2 T. cream cheese and choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: 1 can soup with 10 crackers
  • Mid-afternoon Snack: ¼ cup peanut butter with celery
  • Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries

Wednesday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: Whole turkey sandwich on wheat bread with lettuce, tomato, cheese and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Thursday

  • Breakfast: 1 cup cereal with 1 cup milk and choice of fruit
  • Mid-morning Snack: deli meat wrapped around string cheese
  • Lunch: Leftover chicken teriyaki  with rice & vegetables from last night’s dinner
  • Mid-afternoon Snack: ¼ cup peanut butter with banana
  • Dinner: 1 cup ravioli or tortellini with 1 slice garlic bread and 1 cup green salad

Friday

  • Breakfast: 2 whole wheat pancakes with choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: 1 slice wheat toast with cream cheese spread, sliced avocado, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Saturday

  • Breakfast: 1 cup Egg Frittata, may use sausage or ham, with choice of fruit
  • Mid-morning Snack: Orange with string cheese
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Sunday

  • Breakfast: 2 slices French Toast and fruit of choice
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Pot roast with baked potato and cooked carrots
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 1 cup spaghetti and 4 meatballs, ½ cup corn, 1 cup green salad, 1 slice garlic bread

Week 5

Monday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pears
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Tuesday

  • Breakfast: Fruit flatbread- ½ whole grain English muffin covered with yogurt and choice of fruits
  • Mid-morning Snack: string cheese and apple
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: ½ cup tuna fish salad on 10 crackers, rice cake, or slice of bread
  • Dinner: Pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Wednesday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: 1 can soup with 10 crackers or dinner roll
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (may serve hot or cold)

Thursday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 2 slices French toast with 2 sausage links and ½ cup berries

Friday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ whole English muffin with ¼ cup peanut butter
  • Lunch: 2 cups crunchy asian noodle salad with or without grilled chicken
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 1 cup lasagna/tortellini/ravioli, 1 cup green salad and 1 slice garlic bread

Saturday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Sunday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: string cheese and apple
  • Lunch: 1 cup Black bean and corn salsa-cilantro, tomatoes, with 1 cup tortilla chips
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers, rice cake or slice of bread
  • Dinner: Salmon filet on bed of greens with tangerine and sliced almonds with vinaigrette

Week 6

Monday

  • Breakfast: 1 cup Egg Frittata with choice of fruit
  • Mid-morning Snack: ½ cup hummus with choice of vegetable
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Tuesday

  • Breakfast: 2 eggs, ham or sausage, ½ cup berries
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Wednesday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Pasta salad-cucumbers, tomatoes, pesto, feta cheese, 1 cup penne pasta, avocado, sliced grapes
  • Mid-afternoon Snack: ½ whole gain English muffin with ¼ cup peanut butter
  • Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans

Thursday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: 8 oz yogurt parfait with ¼ cup granola
  • Dinner:1 cup of chili with Pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Friday

  • Breakfast: Smoothie: 8 oz yogurt, ½ cup milk, ½ cup fruit, ½ cup vegetable
  • Mid-morning Snack: 2 oz cheese with 10 crackers
  • Lunch: 1 can soup with choice of fruit
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Saturday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: sliced avocado and tomato on 10 crackers
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables  (may serve hot or cold)

Sunday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries

Week 7

Monday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: 1 Cup Black bean and corn salsa, cilantro, tomatoes, with 1 cup tortilla chips
  • Mid-afternoon Snack: 1 cup popcorn with ½ cup applesauceg
  • Dinner: 1 cup lasagna with 2 slices garlic bread, 1 cup green salad

Tuesday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Wednesday

  • Breakfast: 1 cup Egg Frittata with sausage or ham and choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: Pulled pork tacos- 2 tortillas, cabbage slaw, can crockpot pork overnight on low
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Thursday

  • Breakfast: 8 oz yogurt, ¼ cup granola, ½ cup strawberries
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Friday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Leftover spaghetti and salad  from last night dinner
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Saturday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: 8 oz yogurt parfait with ¼ cup granola
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Sunday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: ½ cup hummus with choice of vegetable
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Dinner:  1 cup chili and pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Week 8

Monday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: 1 can soup with 10 crackers or dinner roll
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 1 sloppy joe on hamburger bun with 1 cup broccoli

Tuesday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or slice of bread
  • Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans

Wednesday

  • Breakfast: 2 eggs, ham or sausage, choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: 1 cup pulled pork (crockpot on low overnight) in hamburger bun with cabbage slaw
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables

Thursday

  • Breakfast: 1 cup Egg Frittata with choice of fruit
  • Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Friday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Dinner: 2 chicken & cheese enchiladas with ½ cup Spanish rice and 1 cup mixed vegetables

Saturday

  • Breakfast:1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: string cheese and apple
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Sunday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Week 9

Monday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Turkey wrap- 1 tortilla, turkey, lettuce, tomato, cheese with 1 pkg baked lays
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Tuesday

  • Breakfast: 2 eggs, ham or sausage and choice of fruit
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: 1 can soup with  10 crackers or dinner roll
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans

Wednesday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 1 sloppy joe on hamburger bun with 1 cup choice of vegetables

Thursday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: string cheese and apple
  • Lunch: 2 cups chicken caesar salad
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 1 cup chili with pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Friday

  • Breakfast: Oatmeal bar-raisins, oats, dried cranberries and 1 cup glass of milk
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Saturday

  • Breakfast: 1 cup Egg Frittata with choice of fruit
  • Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Sunday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Dinner: 1 cup lasagna with 2 slices garlic bread

Week 10

Monday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: string cheese and apple
  • Lunch: Corn salad- corn, zucchini, basil, tomato with vinegar, salt & pepper and 8 oz yogurt (Greek or plain)
  • Mid-afternoon Snack: 2 slices beef jerky
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables

Tuesday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Wednesday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese
  • Lunch: 1 can soup 10 crackers or dinner roll
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 1 cup spaghetti with 4 meatballs/tortellini/ravioli, 1 slice garlic bread, 1 cup green salad

Thursday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: ½ cup hummus with choice of vegetable
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Friday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: string cheese and apple
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries

Saturday

  • Breakfast:1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Sunday

  • Breakfast: 1 cup Egg Frittata with choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner:  1 cup chili with pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

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