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Daily
Recipe Swap - Daily Menus
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Newspaper Food Columns - Recipes
by Week/Month |
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DAY/DATE: POSSIBLE PITFALLS TODAY: |
TODAY'S GOALS: |
| CHECK EACH SERVING CONSUMED* | AFFIRMATIONS/INSPIRATIONS |
Bread  - |
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| Vegetables - |
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| Fruit -
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| Protein -
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| Milk/Dairy -
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EXERCISE TRACKING |
| Water |
Activities: |
| Fats, Oils, Sweets - Use Sparingly |
15
15 15
15 15 |
| BREAKFAST | Calories | DINNER | Calories |
| LUNCH | Calories | SNACKS | Calories |
| Breakfast and Lunch Total: | Dinner and Snacks Total: | ||
| Breakfast and Lunch Total: | |||
| Total Calories for Day: |
| * SERVING SIZES (Servings based on the USDA Food Pyramid. For weight loss choose low fat, low calorie foods) | |
| Bread | (6-11 servings):
1 slice bread; 1/2 hamburger bun, bagel or English muffin; 1-ounce
ready-to-eat cereal; 1/2 cup cooked rice, pasta, or noodles; 1/2 cup cooked cereal; 2-4 crackers; 1 ounce pretzels |
| Vegetables | (3-5 servings):
1 cup raw leafy vegetables (cabbage, spinach); 1/2 cup cooked
solid vegetables (carrots, corn, etc.); 1/2 cup chopped raw vegetables; 3/4 cup vegetable juice |
| Fruit | (2-4 servings):
1 medium apple, orange, banana; 1 melon wedge; 1/2 cup diced
fruit or berries; 1/2 cup cooked or canned fruit; 3/4 cup fruit juice |
| Protein | (2-3 servings):
2-3 oz. cooked lean meat, skinless poultry, or fish; 1 egg or
1/4 cup fat-free egg substitute; 1/2 cup cooked dry beans; 2 tablespoons seeds or nuts; 1 tablespoon peanut butter |
| Milk/Dairy | (2-3 servings): 1 cup milk; 1 cup yogurt; 1 1/2 oz. natural cheese; 2 oz. processed cheese |
| Water | (8 servings): 8 ounces/1 cup |
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