• 1,000 calories / day
  
• 3 ounces of grains
  
• 1 cup of fruits
• 2 cups of dairy
• 2 ounces of protein foods

• 1/3 cup of oatmeal 
  
• 1/3 cup of banana
• 1/2 cup of fat free milk

Snack 

• 3 wheat crackers
  
• 1 piece of string cheese
  

Lunch

• 1/2 PB & J sandwich w/whole wheat
  
• 1/3 cup of cooked baby carrots
  
• 1 mandarin orange
  
• 1/2 cup of fat free milk
  

Snack

• 1/2 boiled egg
  
• 1/3 cup of sliced cucumber
  
• 2 tablespoons low-fat ranch dressing
  

Dinner

• 4 oven-baked chicken nuggets w/ ketchup for dipping
• 1/3 cup of cooked brown rice
  
• 1/3 cup of cooked green beans
  
• 1/2 cup of fat free milk
  

Snack

• 1/4 cup of yogurt
  

• 1 pancake
  
• 1 sausage link, cut into small pieces
  
• 1/2 cup of calcium-fortified orange juice
  

Snack

• 1/2 cup of steamed sweet corn
  
• 1/2 cup of milk
  

Lunch

• 1/2 grilled cheese sandwich ( 1 slice of whole wheat bread, 1 teaspoon of butter, 3/4 oz of American or Cheddar cheese)
  
• 1/2 cup of tomato soup
  
• 1/2 small sliced pear
  

Snack

• 1/2 cup of strawberry yogurt
  
• 2 graham crackers
  

Dinner

• 2 ounces of grilled boneless pork chop
  
• 1/3 cup of cooked baby red potatoes
  
• 1/3 cup of steamed broccoli
  
• 1/2 cup of fat free milk
  

Snack

• 1/3 cup of sliced peaches
  

• 1 scrambled egg
  
• 1/2 of cinnamon bagel
  
• 1/2 cup of calcium-fortified orange juice
  

Snack

• 1 oatmeal cookie
  
• 1/2 cup of fat free milk
  

Lunch

• 4 oven-baked fish sticks with tartar sauce
  
• 1/3 cup of mashed potatoes topped with butter
  
• 1/3 cup of steamed zucchini
  
• 1/2 cup of fat free milk
  

Snack

• 4 mini apple-cinnamon rice cakes
  
• 1/2 small banana, cut into pieces
  

Dinner

• Spaghetti & Meatballs (1/3 cup of cooked whole wheat spaghetti, 1/4 cup of tomato pasta sauce, 3 small meatballs)
  
• Sprinkle of Parmesan cheese, if desired
  
• 1 garlic breadstick
  
• 1/2 cup of fat free milk
  

Snack

• 1 sugar free all natural fruit popsicle
  

• 1/2 cup of cereal (Cheerios)
  
• 1/2 cup of fat free milk
  
• 1/3 cup of strawberries sliced
  

Snack

• 1/2 apple into slices
  
• 1 string cheese
  

Lunch

• 1/2 tuna sandwich w/wheat bread
  
• 1/2 celery sliced
  
• 2 tablespoons of peanut butter
  
• 1/2 cup of fat free milk
  

Snack

• 1/4 avocado mashed or cubed
  
• 5 wheat crackers
  

Dinner

• 1 baked or roasted chicken leg
  
• 1/3 cup of brown rice
  
• 1/3 cup of steamed carrots
  
• 1/2 cup of fat free milk
  

Snack

• 2 graham crackers
  
• 1/2 cup of water
  

• 1/3 cup of oatmeal brown sugar
  
• 1/3 cup of blueberries
  
• 1/2 cup of fat free milk
  

Snack

• 1/3 cup of baby tomatoes sliced
  
• 1/3 cup of steamed bell pepper
  
• 2 tablespoon ranch dressing
  

Lunch

• 1/2 PB & J sandwich w/ whole wheat
  
• 1/2 cup of fat free milk
  
• 1/2 pear sliced
  

Snack

• 1/2 boiled egg
  
• 1 mandarin orange
  
• 1/2 cup of fat free milk
  

Dinner

• 1/3 Baked salmon
  
• 1/3 cup of brown rice
  
• 1/3 cup of mashed sweet potato
  
• 1/2 cup of fat free milk
  

Snack

• 1/3 cup of applesauce
  
• 1/2 cup of water
  

• 1 scrambled egg
  
• 1/2 toasted bread with jam
  
• 1/2 cup of fat free milk
  

Snack

• 1/2 cup of yogurt
  
• 1/4 cup of granola
  

Lunch

• 1/2 chicken sandwich w/whole wheat
  
• 2 baked potato wedges
  
• 1/3 cup of grapes
  
• 1/2 cup of fat free milk
  

Snack

• 1/3 cup of sliced carrots
  
• 2 tablespoons of ranch dressing
  
• 1/3 cup of sliced celery
  

Dinner

• Chicken Alfredo Pasta
  

(1/3 cup of cooked whole wheat penne pasta, 1/4 cup of alfredo sauce, 2 small slices of chicken breast)

• 1/3 cup of sliced tomato
  
• 1/2 cup of fat free milk
  

Snack

• 1 sugar free all natural fruit popsicle
  

• 1 waffle with drizzle of honey
  
• 1/3 cup of strawberries
  
• 1 sausage link sliced
  
• 1/2 cup of fat free milk
  

Snack

• 1/2 apple sliced
  
• 1/4 celery sliced
  
• 2 tablespoons of peanut butter
  

Lunch

• 2 oven-baked chicken tenders
  
• 1/3 cup of steamed corn
  
• 1/3 cup of pear sliced
  
• 1/2 cup of fat free milk
  

Snack

• 1 piece of pita bread
  
• 2 tablespoon of hummus
  
• 1/3 cup of carrots
  
• 1/2 cup of water
  

Dinner

• 2/3 cup of Alphabet Chicken Soup
  
• 1/2 cup of fat free milk
  
• 1/3 cup of steamed broccoli
  

Snack

• 1/4 cup of yogurt
  
• 1/2 cup of water
  

• 1 tablespoon vegetable oil
  
• 1 medium onion, chopped
  
• 2 carrots, chopped
  
• 2 celery ribs, chopped 
  
• 2 garlic cloves, minced
  
• 2 (32-ounce) containers fat-free, less-sodium chicken broth 
  
• 2 cups chopped cooked chicken
  
• 1/4 teaspoon dried thyme
  
• 1/2 cup uncooked alphabet-shaped pasta
  

• 1 cup old-fashioned oats
  
• 3/4 cup (3 ounces) grated fresh Parmesan cheese
  
• 1 teaspoon chopped fresh thyme
  
• 1/2 teaspoon salt 
  
• 1/4 teaspoon freshly ground black pepper
  
• 1 pound chicken breast tenders
  
• Cooking spray