1 cup of mango (201 calories)

1 cup pineapple (82 calories)

1 cup strawberries (49 calories)

⅔ cup plain yogurt (39 calories)

1 cup 1% milk (103 calories)

2  slices Grain bread (138 calories)
½ cup of avocado (120 calories)

-kian

Whole wheat wrap (130 calories)

⅓ cup black beans (80 calories)

¼ cup Guacamole (91 calories)

¼ cup salsa (17 calories)

⅛ cup cheese (57 calories)

⅓ cup shrimp (33 calories)

1 cup lettuce (8 calories)

In a day i will intake 2885 calories
-kian

1 tablespoon and 1 teaspoon olive oil
1 pound of salmon
salt and black pepper
1 cup bulgur
2 cucumbers, halved lengthwise and thinly sliced
1 cup parsley leaves
1/4 cup chopped fresh mint leaves

3 tablespoons lemon juice
100 grams feta cheese
total calories 1965
this meal includes Vegetables,Meat,
-kian

Milk, Whole Wheat Carrot Muffins, and one apple.

Serving Size- One cup

Nutrients- High in potassium (macronutrient)

Calories- 42

Food Group- Dairy 

Serving Size- One muffin 

Nutrients-  High in carbohydrates (macronutrients) and high in sodium (micronutrients) 

Calories- 350

Food Group- Grain Products (100% whole wheat) 

Serving Size- One whole apple

Nutrients- High in potassium (micronutrient) and vitamin A

Calories- 52 

Food Group- Fruits and Vegetables 

  In a large bowl whisk together flour, sugar, salt, baking powder, and spices. In a separate bowl whisk together oil, egg, milk, vanilla, and sour cream. Stir into flour mixture just until evenly combined. Fold in shredded carrots. Spoon evenly into 12 paper lined muffin cups. Bake at 400oF for 20 minutes or until a toothpick inserted near the centre comes out clean. Allow to cool 5 minutes before removing to wire racks to cool completely. (Makes 12 muffins*) https://simpleasthatblog.com/whole-wheat-carrot-cake-muffins/

Total Calories of Breakfast: 444

Orange juice, chicken salad and baked potatoes (with no toppings)

Serving Size- 1 cup

Nutrients- High in vitamin C

Calories- 111

Food Group- Fruits and Vegetables

Serving Size- ½ cup

Nutrients- High in cholesterol (macronutrient)

Calories- 191

Food Group- Fruits and Vegetables, and meat & alternatives 

Serving Size- 1 large potato or 2 small potatoes.

Nutrients- High in carbohydrates (macronutrients) and high in vitamin C

Calories- 200

Food Group- Fruits and Vegetables

 

1. Prep: Scrub some potatoes and pierce in several places with a fork.

2. Cook the potato: 

In the microwave: Place the potatoes in the microwave and cook on Medium, turning once or twice, until soft, about 20 minutes. (Or use the “potato” setting on your microwave and cook according to the manufacturer’s directions.)

In the oven: Bake potatoes directly on the center rack in a 400°F oven until tender, 45 to 60 minutes.

 

Total Calories of Lunch: 502

Mango smoothie, macaroni & cheese, and oatmeal cookies

Serving Size- 1 cup

Nutrients- High in vitamin A and C

Calories- 320

Food Group- Dairy and Fruits and Vegetables

Serving Size- 1 Cup 

Nutrients- High in vitamin D and high in sodium (micronutrients) 

Calories- 300

Food Group- Dairy, and Grains Products. 

Serving Size- 1 cookie

Nutrients- High in potassium (micronutrient)

Calories- 110

Food Group- Grains Products. 

Place all ingredients in a blender and blend until smooth for about 3 minutes.

  In a large pot of salted water, cook the pasta, according to package directions for al dente. Spray a baking dish with cooking spray, and set aside. Preheat oven to 375 F. In a large. heavy skillet, melt the buttery spread, then add the onion and cook over low heat for 2 minutes. Add the flour and cook 1 minute or until flour is golden and well-combined. Whisk in milk and broth, raise heat to medium-high until it comes to a boil, then cook an additional 5 minutes or until smooth and thick. Season with salt and pepper if desired. Remove from heat, add cheese, and stir until melted. Stir in the cooked pasta and serve https://chocolatecoveredkatie.com/2014/12/28/healthy-mac-cheese/

Total Calories of Dinner: 730

☑️Whole Grains 5 - 8 oz: From muffins and oatmeal cookies

☑️5-6 oz. of Protein: From muffins (egg), chicken salad, and oatmeal cookies (egg).

☑️Fat - no more than 3 servings per day: Carrot muffins 15g fat, chicken salad 1g fat, baked potatoes 0.1g fat, milk 1g fat, apple 0.2g fat, orange juice 0.2g fat, macaroni and cheese 5g fat, and oatmeal cookies 14g fat. 

☑️3-4 Cups of Dairy: Milk 1 cup, carrot muffins ⅓ cup milk, mango smoothie 1 cup milk, and macaroni and cheese 1-2 cups milk.

☑️1 ½ - 2 cups of fruit: 1 Apple= 1 cup, orange juice- 1 cup of oranges, mango smoothie- 1 cup mango and 1 cup banana

☑️2 - 3 cups of vegetables: Carrot muffins- 1½ cups, chicken salad- ⅓ cup of green onions, and baked potatoes - 1 cup. 

☑️Important Vitamins (A, C, B, D): Vitamin A - Apple, mango smoothie. Vitamin B - Milk, carrot muffins, mango smoothie, and macaroni and cheese. Vitamin C - Orange juice, baked potatoes and mango smoothie. Vitamin D - Macaroni and cheese.

Total Calories of the Day: 1676

Strawberries
Serving size-1/2 cup
Food group- fruits
Calories- 24
Nutrients- Vitamin C
Blueberries
Serving size- 1/2 cup
Food group- Fruits
Calories-42
Nutrients- Vitamin A
Bananas
Serving size- 1/2 cup
Food group- fruits
Calories-105
Nutrients-high in protein

Lunch 
Cucumber Avocado salad
serving size- 1 salad
Food group- vegetables
Calories-1210
nutrients- good source of fat, carbohydrates and protein

Ingredients
 1 lb Roma tomatoes
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
2 Tbsp extra virgin olive oil or sunflower oil
Juice of 1 medium lemon (about 2 Tbsp)
1/4 cup (1/2 bunch) cilantro, chopped*
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp black pepper
*Note: if you aren’t keen on cilantro, fresh dill is a good substitute

Recipe
1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving toss with 1 tsp sea salt and 1/8 tsp black pepper

Dinner
Salmon and vegetables and milk
Servingsize-4 serving (eat one, keep other for leftovers or others)
Food group-Protein
Calories-259.8
Nutrients-High in protein
Ingredients
2 T capers packed in brine, drained
2 T white miso
2 T extra virgin olive oil
1 T agave syrup or honey
1/4 cup mirin
16 ounces salmon filet
Recipe

Minutes to Prepare: 10

Minutes to Cook: 20
Crush the capers with a fork. Whisk together all ingredients for the marinade.

Slice the salmon filet into 4 pieces and marinate the salmon with the miso-caper mixture in a covered dish or resealable bag for 1 hour in the refrigerator.

Preheat oven to 425F. Line a rimmed baking sheet with parchment paper. Place the salmon on the baking sheet and bake until salmon is opaque and flakes easily, about 20 minutes.

For a vegan dish: substitute tempeh or portobello mushrooms for the fish.

Carrots
Serving size-1/2 a cup
Food group-Vegetables
Calories-22
Nutrients-Vitamin A

Milk
Serving size-200ml
Food group-Dairy
Calories-87
Nutrients-Calcium

Total Calories in 1 day -1817.8

Recipes & Nutrition Facts

(From "The School Year Survival Cookbook" by Laura Keogh and Ceri Marsh)

____________________________________________________________________________

(From "The School Year Survival Cookbook" by Laura Keogh and Ceri Marsh)

____________________________________________________________________________

(From "The School Year Survival Cookbook" by Laura Keogh and Ceri Marsh)

____________________________________________________________________________

(From "Our Family Favourites" by Gail Quirt)

____________________________________________________________________________

Ingredients:

16 mL frozen mango

16 mL frozen blueberries

32 mL orange juice

Preparation:

Significant Sources Of Food Groups:
Grains-

Fruits And Vegetables-

Milk And Alternatives-

Meat And Alternatives-

Fats

*Significant sources of macro-nutrients & micro-nutrients shown on attached nutrition facts labels.

Resources
Information:
http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts

https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods.html 

https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
Recipes:
"Our Family Favourites" by Gail Quirt
"The School Year Survival Cookbook" by Laura Keogh and Ceri Marsh

1 cup of Cheerios,
DIRECTIONS-
1. Pour cereal into a measuring cup.
2. Pour into a bowl. 
3. Enjoy!

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
160 | 2.4 grams | 20 grams | 1 gram | 3 grams | Calcium, Iron

½ cup of 1% milk,
DIRECTIONS:
1. Pour milk into a measuring cup
2. Pour into a glass
3. Enjoy!

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
105 | 2 grams | 18 grams | 0 grams | 0 grams | Calcium, B

1 cup of mixed berries (strawberries, blueberries, raspberries, blackberries)
DIRECTIONS:
1. Purchase your favourite berries
2.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
140 | 0 grams | 21 grams | 9 grams  | 1 gram | C

1 container of 1% yogurt
DIRECTIONS:
1. 

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
143 | 3 grams | 15 grams | 15 grams | 12 grams | Calcium

7 Premium Plus Crackers,
DIRECTIONS:
1. 

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
282 | 15 grams | 34 grams | 0 grams | 2 grams | Iron

Egg, Tomato, and Avocado Sandwich: 385 Calories
DIRECTIONS:
1. 

1 English muffin, 1 large egg, 1 teaspoon olive oil, ¼ avocado, 2 slices tomato

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
385 | 11 grams | 31 grams | 0 grams | 11 grams | A, B, C, D

DIRECTIONS:
1. 

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
8 | 0 grams | 1 gram | 1 gram | 1 gram | A

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
26 | 0 grams | 12 grams | 5 grams | 2 grams | A, C

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
72 | 0 grams | 19 grams | 14 grams | 0 grams | A, C

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
120 | 1.5 grams | 0 grams | 0 grams  | 26 grams  | C, Iron

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
34 | 0 grams | 8 grams | 1 grams | 2 grams | C

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
215 | 1 gram | 44 grams | 0 grams | 5 grams | N/A

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
102 | 2 grams | 12 grams | 12 grams | 8 grams | A, Calcium

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
52 | 0 grams | 12 grams | 5 grams | 1 grams | A, C

DIRECTIONS:
1.

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
27 | 1 gram | 3 grams | 0 grams | 0 grams | N/A

 https://padlet.com/335466090/ikye9v257xh0

Breakfast:

Whole Grain Bagel with strawberry jam, a side of yogurt and an apple.

Ingredients: Bagel, jam, yogurt cup, a glass of orange juice, and an apple.

Nutrients: A whole grain bagel contains 245 calories, 10 grams of protein, 1.5 grams of fat, 47.9 grams carbohydrates. 1 tbsp of strawberry jam contains 50 calories and is 13g carbs. Activia yogurt cup 4.4 oz, 243 calories, vitamin A 12%, Iron 15%, calcium 8%, 13 g carbs, 187 mg potassium, 446 g sodium, 14g fat, apple; medium 72 calories, 0.23g fat, 19.06 g carbs, 0.36 g protein, 11% vitamin c, 1% vitamin a, 1% iron, 1% calcium, a glass of orange juice contains 112 calories, 0.5g fat, 25.79g carbs, 1.74g protein, 10% vitamin A, 207% vitamin C, 3% iron, 3% calcium. (Servings: 2 grain, 2 milk, 2 fruits, and vegetables)

How to make this meal:

First, put a whole grain bagel in a toaster. After it is toasted take it out and put it on the plate. Then spread 1 tbsp of strawberry jam on the bagel evenly. Then open an Activia container and put it on the plate with the bagel. Then get a medium green apple and put it on the plate with the rest of the food. Then enjoy the meal.

Lunch:

Lentil Quinoa Salad with Spinach and Citrus

Ingredients: Salad: ½ cup of dry lentils, ½ cup of dry quinoa, ¼ cup diced red onion, 2-3 clementines, 1 diced avocado, ½ cup half grape tomatoes, ¼ cup fresh parsley, ¼ cup raw pecans, 4 big handfuls fresh spinach, Dressing: ¼ cup unsweetened applesauce, 2 tbsp balsamic vinegar, 1 tbsp fresh lemon juice, 1 tbsp dijon mustard, salt/pepper to taste. 

Instructions: Whisk all vinaigrette ingredients together and set aside. Mix all salad ingredients, except spinach, in a medium bowl. When ready to serve, add one big handful of spinach to individual bowls and top with lentil quinoa mixture. Drizzle with vinaigrette. Store spinach, lentil quinoa mixture, and vinaigrette all separately if you have leftovers.

Nutrients: 338 calories, 20% daily value fat, 6% daily value sodium, 22% potassium, 17% total carbohydrates, 52% dietary fibre, 24% protein, 72% vitamin A, 56% Vitamin C, 8% Calcium, 26% Iron. (Servings 2 fruits and vegetables, 1 meat and alternatives)

Dinner:

Chicken Pita with all of the toppings.

Ingredients:

Chicken breast, 1 whole grain pita, rice, your choice of fruits and vegetables.

Instructions:

Chop up 1 cup of chicken of your choice and cook on a pan over medium heat until it is evenly and thoroughly cooked. Put cooked chicken into a whole grain pita with whatever vegetables and dressings you want. Cook ½ a cup of brown rice by boiling water and letting it cook for 45 minutes without taking the lid off the pan let the rice simmer for 15 minutes do not take the lid off until it has simmered. Drain the water out of your rice and put it into your pita.

Nutrients:

Pita=120 calories, 1.17g fat, 24.75 carbs, 4.41g protein, 10% sodium, 8% iron, 1% calcium, Chicken=263 calories, 10.42g fat, 39.89g protein, 8% iron, 2% calcium, 2% vitamin A, 37% cholesterol, 22% sodium, Rice=  107.5 calories 0.87g fat, 22.21g carbs, 2.5g protein, 2.5% iron, 1% calcium, 12% sodium. (Servings 3 grains, 2 meat and alternatives)

Snacks:

Muffin, 1 medium banana, 1 large peach

Nutrients:

Oatmeal Muffin=150 calories, 2.5g fat, 29g carbs, 3g protein, 6% iron, 2% calcium, Banana= 105 calories, 0.39g fat, 26.95g carbs, 1.29g protein, 17% vitamin C, vitamin A 2%, iron 1%, calcium 2%, Peach= 38 calories, 0.24g fat, 9.35g carbs, 0.89g protein, 11% vitamin C, 6% vitamin A, 1% iron, 1% calcium. (Servings 2 grain, 2 fruits and vegetables)

Sources:

Mini Orange, Is high in Vitamin C and a good source of Potassium

Serving: 1 mini orange

Food Group Fruits and Vegetables

Instructions Step 1. Peel the orange. Step 2 Enjoy

45 calories 

0.2g of fat

174 mg of potassium

11.28g of carbohydrates 

Dietary Fiber 2.3g 

Sugar 8.98g

Protein 0.9g

Vitamin A 4%

Vitamin C 85%

Calcium 4%

Iron 1%

Cranberry and Orange Muffin, A good source of protein and vitamin C, isn't to high in sugar

Serving 1 muffin

Food group Grain, fruits and vegetables

1 tsp baking powder

1/2 cup orange juice

1 1/2 cups whole wheat flour

1/2 cup dried cranberries

2 large egg whites

1/2 tsp cinnamon

1/4 tsp salt

1 tsp orange rind

1/2 tsp baking soda

3/4 cup packed brown sugar

1/4 cup canola oil

186 calories 

Fat 9g

Sodium 90 mg

Potassium 5 mg

Carbohydrates 19g

Sugars 9g

Protein 3g

Vitamin C 5%

Instructions Step 1 Combine all dry ingredients. Step 2 Stir in the cranberries. Step 3 Beat egg, orange juice, oil and orange rind into separate bowl. Step 4 Add to dry ingredients all at once. Step 5 Stir till moist. Step 6 Fill greased muffin cups ¾ to the top. Step 7 Bake at 400F for 15-20 minutes or until lightly brown and firm to touch. Step 8 Enjoy!

Glass of Milk, A great source of calcium and a high in protein and potassium

Serving 125ml of 1% milk

Food Group Dairy 

Instructions Step 1 pour 1% milk into measuring cup until 125ml. Step 2 Drink the milk.

51 Calories

Fat 1.185g 

Cholesterol 6 mg

Sodium 53.5g 

Potassium 183 mg 

Carbohydrates 6.09g

Sugars 6.34g

Protein 4.11g

Vitamin A 5%

Calcium 14.5%

~Lunch

Sandwich with Chicken, Lettuce, Cheese, A good source of calcium potassium and has a good balance of different food groups. Is VERY high in sodium and has a lot of cholesterol.

Serving 2 pieces of 100% whole wheat bread, 2 pieces of oven-roasted sandwich meat, 2 large leaves of generic lettuce, 2 slices of cheddar cheese

Food Group Dairy, Meat and alternatives, Grain, Fruits and Vegetables

Instruction: Step 1 Take one piece of bread and put on 2 slices of cheese, oven roasted sandwich meat and 2 large leaves of lettuce. Step 2 Take another piece of bread and put it on top completing the sandwich. Step 3 Enjoy

424 calories

Fat 23.34g 

Cholesterol 81.3 mg

Sodium 1,128g

Potassium 202g

Carbohydrates 27.44g

Sugars 4.28g

Protein 25.56g

Vitamin A 16%

Vitamin C 15%

Calcium 46%

Iron 9%

Banana, A great source of potassium and contains Vitamin C and Iron

Serving 1 average banana (7 inch)

Food Group Fruits and Vegetables

Instructions Step 1 Take the banana and hold the end with the stem while peeling the other. Step 2 Enjoy!

105 calories

Fat 0.39g

Sodium 1mg

Potassium 422 mg

Carbohydrates 26.95g

Dietary Fiber 3.1g

Sugars 14.43g

Protein 1.29g

Vitamin A 2%

Vitamin C 17%
Calcium 1%

Iron 2%

~Dinner

Serving 1 cup

Food Group Fruits and Vegetables

6 cups small broccoli florets

3 cups peas, fresh or frozen

1 (15 oz) can of chickpeas, drained and rinsed

¾ cup crumbled feta cheese

3 teaspoon lemon zest

Juice of ½ lemon

Olive oil

Salt

Pepper

436 calories

Fat 10.01g 

Cholesterol 25 mg

Sodium 983 mg

Potassium 654 mg

Carbohydrates 63.09g

Sugars 11.72g

Dietary Fiber 17.6g

Protein 25.19g

Vitamin A 54%

Vitamin C 209%

Calcium 26%

Iron 27%

Instructions Step 1 Heat a large skillet over medium heat and add about 3 teaspoons olive oil and the broccoli. Step 2 Cook broccoli for 5 minutes and then add the peas. Step 3 Season with salt and pepper and cook for another 2-3 minutes, or until peas are thawed if they were frozen. Step 4 Pour veggies into a big bowl and let cool for about 10 minutes. Step 5 Once cooled add the remaining ingredients plus 1 teaspoon olive oil. Ste 6 Stir everything together and season with salt and pepper to taste. Can be served immediately or stored in the refrigerator for up to 3 days, although broccoli and peas will lose their bright green colour after a day or so. Step 7 Enjoy!

Chicken Burger
Serving 1 Burger
Food Group Meat and alternatives and Grains depends on what you put on your burger
Instructions Step 1 In a food processor or high-speed blender add chicken and process until ground, remove and put the chicken in a bowl (you can do this with ground chicken but chicken that isn't ground is healthier). Step 2 Again in a blender, add egg, onion and garlic, quickly soak bread in water, squeeze well and add to blender along with salt and pepper. Step 3 Process until well combined and add to the bowl with chicken, using your hands mix well. Step 4 Preheat medium and add oil to keep from sticking then form the mixture into patties. Step 5 Fry for about 4-5 minutes per side it will be ready to flip when the edges appear white and the patty is brown on the bottom. Step 6 Add your toppings of choice and Enjoy!
Nutrition Facts per 1 burger
119.8 calories Fat 2.4g
Cholesterol 59.1 mg Sodium 107.4mg
Potassium 229.2 mg
Carbohydrates 4.5g Dietary Fiber 0.5g
Protein 19g
Ingredients
2 lbs chicken breast, boneless, skinless and cut into cubes
1 large egg
½ small onion cut into chunks
1 garlic clove
½ tsp salt
Ground black pepper (however much you like) 
3 tbsp avocado oil or coconut oil
Snacks
Liberte Plain 0% Greek Yogurt
Nutrition Facts per 175g
100 calories
Sodium 70 mg
Carbohydrates 6g
Fiber 1g
Sugar 5g
Protein 18g
Instructions Step 1 Open the yogurt and measure175g Step 2 Eat it
Cherry Pineapple Smoothie
1 cup frozen cherries
1 cup pineapple chunks
1 cup orange juice
½ medium banana
½ cup greek yogurt plain
Instructions Step 1 Blend all ingredients together until your choice consistency Step 2 Drink/Eat it
Nutrition Facts
140 calories
Fat 1g
Carbohydrates 29g
Fiber 1g
Protein 3g
Sugar 25g
In total, you would eat around
1606 Calories

sources 
www.choosemyplate.gov
www.canada.ca
www.walmart.ca
www.superhealthykids.com
www.geniuskitchen.com
www.fatsecret.com
www.shelikesfood.com

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
160 | 2.4 grams | 20 grams | 1 gram | 3 grams | Calcium, Iron

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
105 | 2 grams | 18 grams | 0 grams | 0 grams | Calcium, B

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
140 | 0 grams | 21 grams | 9 grams  | 1 gram | C

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
143 | 3 grams | 15 grams | 15 grams | 12 grams | Calcium

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
282 | 15 grams | 34 grams | 0 grams | 2 grams | Iron

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
55 | 3 grams | 6 grams | 0 grams | 1 grams | N/A

1 English muffin, 1 large egg, 1 teaspoon olive oil, ¼ avocado, 2 slices tomato

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
385 | 11 grams | 31 grams | 0 grams | 11 grams | A, B, C, D

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
8 | 0 grams | 1 gram | 1 gram | 1 gram | A

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
26 | 0 grams | 12 grams | 5 grams | 2 grams | A, C

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
72 | 0 grams | 19 grams | 14 grams | 0 grams | A, C

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
67 | 1 grams | 12 grams | 1 gram | 2 grams | Iron

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
120 | 1.5 grams | 0 grams | 0 grams  | 26 grams  | C, Iron

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
34 | 0 grams | 8 grams | 1 grams | 2 grams | C

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
215 | 1 gram | 44 grams | 0 grams | 5 grams | N/A

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
102 | 2 grams | 12 grams | 12 grams | 8 grams | A, Calcium

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
52 | 0 grams | 12 grams | 5 grams | 1 grams | A, C

Calories- | Total Fats- | Carbs- | Sugar- | Protein- | Vitamins-
27 | 1 gram | 3 grams | 0 grams | 0 grams | N/A

Breakfast: 

Apple: 1 whole apple

Calories: 52

Nutritions: Vitamin C and little Vitamin A

Food group: Vegetables and Fruit

Milk 1% fat 125ml with honey nut cheerios 

Calories: 170

Nutritions: high source of Calcium, Vitamin D, Potassium, Vitamin B-12, and Iron 

Food group: Dairy and Grain product

Pour ¾ cups of honey nut cheerios in a bowl first, then measure 125 ml of milk, pour in the milk. Use spoon to eat cereal. Enjoy!

Toast 1 slices (white):

Calories: 64

Nutritions: Calcium, potassium  

Food group: Grain product

Strawberry jam 1 tsp: 

Calories: 60

13g carbs

Food group: Fruit and vegetables

Activia Yogurt strawberry 4oz :

Calories: 90

Nutritions: good source of Vitamin D, calcium, Protein

Food group: Diary

Preparation:

Take milk container, measure until 125 ml of 1% milk. Place white toast in toaster, after toasted take it out and measure 1 tsp of strawberry jam. Spread evenly. Place toast on plate, grab one red apple, and open yogurt wrapper with spoon. Enjoy! 

 Lunch:

Banana and mango smoothie

- 1 medium mango

- 1 banana

- 4 ice cubes

- 100 ml of water 

Measure then pour water in processor. Cut the mango down either side, then peel and cut the flesh into chunks.Peel and chop the banana.Put all the ingredients into a food processor or blender, then process until smooth and thick.

Calories: 149

Nutritions: High source of Vitamin C, A and B-6

Food Group: Fruits and Vegetables

 

Potato salad

2 medium boiling potatoes 

¼  cups mayonnaise or salad dressing

1 tablespoon white or cider vinegar

1 tablespoon yellow mustard

1 teaspoon salt

¼ teaspoon pepper

2 medium celery stalks, chopped (1 cup)

1 medium onion, chopped (1/2 cup)

 1 hard cooked eggs, chopped

Scrub potatoes. Leaves skins on if desired, or peel thinly and remove eyes.Heat 1 inch water to boiling; add potatoes. Cover and heat to boiling; reduce heat. Cook 30 to 35 minutes or until potatoes are tender. Cool slightly; cut into cubes (about 6 cups).Mix mayonnaise, vinegar, mustard, salt and pepper in  plastic bowl. Add potatoes, celery and onion; toss. Stir in eggs. Enjoy or refrigerate.

Calories: 310

Nutritions: good source of protein and potassium. 

Dinner:

Macaroni and cheese: 1 cup 

Nutrients: High in vitamin D,A, good source of sodium, protein, calcium  

Calories: 350

Food Group: dairy and grains Products. 

3 Tbsp. non-hydrogenated margarine

1/4 cup flour

2 cups milk

1/4 cup Kraft 100% Parmesan Grated Cheese

2 cups Cracker Barrel Shredded Old Cheddar Cheese, divided

1-3/4 cups macaroni, cooked

Heat oven to 350°F. Melt margarine in large saucepan on medium heat. Whisk in flour; cook 1 min., stirring constantly. Gradually stir in milk; cook and stir 3 to 5 min. or until thickened. Add Parmesan and 1-1/2 cups cheddar; cook and stir 1 min. or until cheddar is melted. Add macaroni; stir to evenly coat. Bake 20 min. or until macaroni mixture is heated through and topping is lightly browned.

Muffins: Recipe

1 large egg

1 cup unsweetened applesauce

½ cup honey

3 tablespoons melted butter (or olive oil)

1 teaspoon pure vanilla extract

1½ cups whole wheat flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

¼ teaspoon salt

1 cup finely shredded carrots (about 2-3 medium carrots)

½ cup of your favorite mix-ins (chocolate chips, raisins, or walnuts), optional

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper liners or grease with butter, oil or cooking spray. In a large bowl whisk the egg, honey, butter, and vanilla. Stir in the flour, baking soda, cinnamon, and salt. Stir ingredients together until just combined and there are still some spots of flour remaining. Fold in the shredded carrots and ½ cup of your favorite add-ins. Mix just until combined (don't overmix). Bake for 15-20 minutes. Cool for at least 10 minutes before serving. To store, cover with plastic wrap at room temperature. If not, enjoy

Calories per one muffin: 139

Nutrients: high source of vitamin A and B, good source of protein and sodium

Food group: Grain, diary, vegetable and fruit

Snacks 

Chocolate chip cookie

1 1⁄4 cups sugar

1 1⁄4 cups firmly packed brown sugar

1 1⁄4 cups margarine or 1 1⁄4 cups butter, softened

2  teaspoons vanilla

2 eggs

4 1⁄4 cups all-purpose flour

2 teaspoons baking soda

1⁄2 teaspoon salt

1(12 -24 ounce) package semi-sweet chocolate chips

Calories: 109 per cookie

Food group: Grains

Nutrients: good source of sodium and potassium

Microwave Popcorn

Calories: 1 cup of microwave popcorn has 51 calories

Food group: Grain product

Nutrients: little source of sodium and good source of carbs

Total calories...357

-1 slice of whole wheat toast / grains

-half an avocado / fruits and vegetables 

-1 scrambled egg white / meat and alternatives

-1 cup of simply orange juice / fruits and vegetables

Whole wheat toast: 

69 calories / 0.9g total fats / 12g carbs / 1.6g sugar / vitamins: B-6, calcium / 3.6g protein / 112mg sodium

Avocado:

161 calories / 14g total fats / 8g carbs / 0.6g sugar / vitamins: A, B-6, C, iron, calcium / 2g protein / 7mg sodium

Scrambled egg white:

17 calories / 0.1 total fats / 0.2g carbs / 0.2g sugar / 3.6g protein / 54.8mg sodium

Orange juice:

110 calories / 26g carbs / 22g sugar / vitamins: C, calcium  / 2g protein 

Preparation -- add salt (200mg) and pepper (200mg) if you want

-take out a slice of whole wheat bread and put it in the toaster than take it out and put it on a plate

-cut an avocado in half save 1 half for another time and mush the second half with a fork then put it on the toast

-put 1 egg white in a nonstick pan and scramble the egg until it is cooked

-take out a measuring cup and put one cup of orange juice in it and than pour it in a glass

-add salt and pepper to the eggs and avocado (optional)

Lunch: romaine lettuce salad with tomatoes grilled chicken breast and cucumber and balsamic vinaigrette and 10 premium plus crackers with cheese with a glass of water

Total calories… 789.75

-1 cup of romaine lettuce / fruits and vegetables

-half a tomato / fruits and vegetables

-½ grilled chicken breast / meat and alternatives

-¼ of a cucumber / fruits and vegetables

- 4 tablespoon of balsamic vinaigrette 

-8 premium plus crackers / grain

-2 slices cheddar cheese / dairy

-1 cup of water

Romaine lettuce:

8 calories / 0.1g total fats / 1.5g carbs / 0.6g sugar / vitamins: A, C, iron, calcium, magnesium / 0.6g protein / 3.8mg sodium

Tomato:

11 calories / 0.1g total fats / 2.4g carbs / 1.6g sugar / vitamins: A, B-6, C, iron, calcium, magnesium / 0.55g protein /  3.1mg sodium

Grilled chicken breast:

141 calories / 3g total fats / 27g protein / 341mg sodium

Cucumber:

11.75 calories / 0.075g total fats / 2.75g carbs / 1.25g sugar / vitamins: A, B-6, C, iron, calcium, magnesium / 0.5g protein / 1.5mg sodium

Balsamic vinaigrette: 

288 calories / 32g total fats / 1.6g carbs / 1.6g sugar / 0.8mg sodium

Premium plus crackers: 

104 calories / 16g carbs / vitamins: iron / 232mg sodium

Cheddar cheese:

226 calories / 19g total fats / 0.8g carbs / 0.2g sugar / vitamins A, B-12, D, calcium, iron, magnesium / 14g protein / 347.8mg sodium

Water: 

5mg sodium

Preparation -- 

-start by chopping up one cup of lettuce and putting that in a bowl

-then chop the tomato cucumber and chicken and add that to the bowl

-add the balsamic vinaigrette

-on a seperate plate put your crackers and cheese

-than pour the 1 cup of water in a glass and you have your meal

Dinner: salmon with lemon, brown rice, and broccoli with milk

Total calories…595

-1 salmon fillet / meat and alternatives

-1 lemon wedge / fruits and vegetables

-1 cup brown rice / grains

-4 broccoli spears / fruits and vegetables

-1 cup 1% natrel milk / dairy

Salmon fillet:

233 calories / 13g total fats 

Lemon:

2 calories / 0.7g carbs / 0.2g sugar / 0.1g protein / 0.1mg sodium

Brown rice:

216 calories / 0.9g total fats / 45g carbs / 0.7g sugar / vitamins: B-6, iron, magnesium, calcium / 5g protein / 9.8mg sodium

Broccoli:

44 calories / 0.1g total fats / 8.4g carbs / 3.6g sugar / vitamins: A, B-6, C, calcium, iron, magnesium / 40.8mg sodium

Milk:

100 calories / 3g total fats / 12g carbs / 12g sugar / vitamins: A, calcium / 130mg sodium 

Preparation -- add salt (100mg) add pepper (100mg) if you want

-boil the rice for 35 mins and start cooking the fillet in the last 15 mins

-fry salmon fillet in a nonstick pan on one side than flip when golden and let it cook on the other side

-squeeze lemon on the fillet once it is cooked and on the plate

-boil the broccoli for 10 mins

-measure 1 cup of milk and pour it in a glass to drink

-add salt and pepper to the salmon and/or broccoli (optional)

Breakfast:                            

Bagel with peanut butter

Serving: Bagel:½  Peanut butter: 1 tbsp

Food group: Grains and Meat Alternatives 

Instructions: Cut your bagel in half (on the side)with a knife and then measure 1 tbsp of peanut butter. Then spread the peanut butter on the bagel with a knife. 

150 calories

Total fat: 0.74g

Sodium: 267 mg

Potassium: 99 mg

Total carbohydrate: 30.67g 

Dietary fibre: 2.3g 

Sugar: 0.95g

Proteins: 5.47g

Calcium: 1%

Iron: 10%   

Calories: 94

Total fat: 8.06g 

Sodium: 73mg

Potassium: 104mg 

Total carbohydrate: 3.13g 

Dietary fibre: 1g 

Sugar: 1.48g 

Proteins: 4.01g 

Calcium: 1%

Iron: 2%

Serving: 1 cup 

Food group: Dairy 

Instruction: Open your milk carton and get a measuring cup for your milk. Pour the milk into your measuring cup until you get 1 cup. Pour the milk into a glass and drink. 

Calories: 86

Total fat: 0.44g 

Sodium: 128 mg 

Potassium: 410mg 

Total carbohydrate: 11.98g 

Dietary fibre: 0g 

Sugar: 11.98g 

Protein: 8.4g 

Vitamin A: 23%

Vitamin C: 4%

Iron: 1% 

Calcium: 50%

Serving: 1 cup 

Food group: Fruits and vegetables 

Instruction: Measure 1 of cup of strawberries and wash them with cold water. 

Calories: 53

Total fat: 0.5g 

Sodium: 2mg 

Potassium: 254mg 

Total carbohydrate: 12.75g 

Dietary fibre: 3.3g 

Sugar: 7.74g 

Protein: 1.11g 

Vitamin C: 163%

Calcium: 3%

Iron: 4% 

Salad

Chicken breast

Spinach

Kale

Cherry tomatoes

Carrots

Cucumber

Balsamic vinaigrette.

Chicken breast: ½ 

Spinach: 1 cup 

Kale: 1 cup

Tomatoes: 10 cherry tomatoes

Carrots: ¼ cup

Balsamic Vinaigrette: 4 tbs 

Cucumber: 10 slices  

Food groups: Meat and fruits and vegetables

Instructions: Cut your piece of chicken breast in half and put ½ of the chicken away and use the other ½. On your stove top with a frying pan,put cooking spray and cook your chicken at 165 degrees F for 8-10 minutes. Take the chicken off the frying pan and turn your stove top off. Cut your chicken into little strips and about 1.5cm thick( if not fully cooked or pink still, cook for longer). Put your chicken off to the side and get your spinach and kale out. Measure 1 cup of each in a measuring cup. Cup your kale into sizes of your choice and then put the kale and spinach into the bowl you are eating out of. Cut your cucumber into 10 slices(1 cm each), cut your cherry tomatoes in half and cut your carrots and measure ¼ of a cup with a measuring cup. Put your chicken and add 4 tbs of balsamic vinaigrette. Mixes up your ingredients and enjoy.

Calories: 709

Total fat: 40.33g

Sodium: 1208mg

Potassium: 661mg

Total carbohydrate: 0g 

Dietary fibres: 0g

Sugar: 0g

Protein: 80.94g 

Vitamin A: 10%

Calcium: 4%

Iron: 4%

Calories: 7

Total fat: 0.12g

Sodium: 24mg

Potassium: 167mg

Total carbohydrate: 1.09g 

Dietary fibres: 0.7g

Sugar: 0.13g

Protein: 0.86g 

Vitamin A: 56%

Calcium: 3%

Iron: 4%

Vitamin C:14%

Calories: 34

Total fat: 0.47g

Sodium: 29mg

Potassium: 299mg

Total carbohydrate: 6.71g 

Dietary fibres: 1.3g

Sugar: 0g

Protein: 2.21g 

Vitamin A: 206%

Vitamin C:134%

Calcium: 9%

Iron: 6%

Calories:32

Total fat: 0.33g

Sodium: 11mg

Potassium: 396mg

Total carbohydrate: 6.88g 

Dietary fibres: 2.0g

Sugar: 4.72g

Protein: 1.55g 

Vitamin A: 29%

Vitamin C:39%

Calcium: 2%

Iron: 3%

Calories:13

Total fat: 0.08g

Sodium: 22mg

Potassium: 102mg

Total carbohydrate: 3.07g 

Dietary fibres: 0.9g

Sugar: 1.45g

Protein: 0.3g 

Vitamin A: 108%

Vitamin C:3%

Calcium: 1%

Iron: 1%

Calories:8

Total fat: 0.11g

Sodium: 1mg

Potassium: 95mg

Total carbohydrate: 1.51g 

Dietary fibres: 0.5g

Sugar: 0.97g

Protein: 0.41g 

Vitamin A: 1%

Vitamin C:4%

Calcium: 1%

Iron: 1%

Calories:56

Total fat: 0g

Sodium: 4mg

Potassium: 32mg

Total carbohydrate: 10.2g 

Dietary fibres: 0g

Sugar: 9.32g

Protein: 0g 

Vitamin A: 0%

Vitamin C:0%

Calcium: 0%

Iron: 0%

Pasta with mozzarella and vegetables 

Whole grain pasta

Smoked mozzarella 

Fresh basil

Medium zucchini 

Small onion

Small bell peppers

Unsalted butter

Black pepper

Salt 

Water

Whole grain pasta: 8 oz 

Smoked mozzarella(grated): 1 cup

Fresh basil: ¼ cup

Small onion: 1

Small bell peppers: 3

Unsalted butter: 1 tbsp

Food Groups: Grains, milk and alternatives, fruit and vegetables

Instructions: Heat butter in a large skillet over medium-high heat. Add pepper and onion, season with salt and pepper. Cook, stirring often, until almost tender, 10 to 12 minutes. Add zucchini and cook until peppers are tender and the zucchini is crisp-tender, 4-6 minutes. Meanwhile, fill a large pot with water and bring to a rapid boil. Add pasta and stir until water comes back to a boil. Cook, stirring occasionally, for 10 minutes or until tender and then drain the water. Add your pasta, grated mozzarella, (grate 1 cup if not already) basil, and ½ of pasta water to pepper mixture and toss. Season with salt and pepper. Serve with mozzarella and basil on top.  

Calories:281

Total fat: 1.22g

Sodium: 7 mg

Potassium: 100mg

Total carbohydrate: 60.19g 

Dietary fibres: 10.2 g

Sugar: 1.81g

Protein: 12.09g 

Vitamin A: 0%

Vitamin C:0%

Calcium: 3%

Iron: 13%

Calories:341

Total fat: 22.63g

Sodium: 597 mg

Potassium: 107mg

Total carbohydrate: 4.33g 

Dietary fibres: 0g

Sugar: 0.68g

Protein: 29.33g 

Vitamin A: 12%

Calcium: 83%

Iron: 2%

Calories:1

Total fat: 0.03g

Sodium: 0 mg

Potassium: 24mg

Total carbohydrate: 0.23g 

Dietary fibres: 0.2g

Sugar: 0.02g

Protein: 0.13g 

Vitamin A: 6%

Vitamin C: 2%

Calcium: 1%

Iron: 1%

Calories:29

Total fat: 0.06g

Sodium: 2mg

Potassium: 101mg

Total carbohydrate: 7.08g 

Dietary fibres: 1g

Sugar: 3g

Protein: 0.64g 

Vitamin A: 0%

Vitamin C: 8%

Calcium: 2%

Iron: 1%

Calories:19

Total fat: 0.22g

Sodium: 1mg

Potassium: 156mg

Total carbohydrate: 4.46g 

Dietary fibres: 1.5g

Sugar: 3.11g

Protein: 0.73g 

Vitamin A: 47%

Vitamin C: 235%

Calcium: 1%

Iron: 1%

Calories: 143

Total fat: 16.22g

Sodium: 2mg

Potassium: 5mg

Total carbohydrate: 0.01g 

Dietary fibres: 0g

Sugar: 0.01g

Protein: 0.17g 

Vitamin A: 10%

Vitamin C: 0%

Calcium: 0%

Iron: 0%

Crackers 

Crackers: 20

Food Groups: Grains and 

Instructions: Take cracker out of the box and eat

Calories: 86

Total fat: 2.27g

Sodium: 214 mg

Potassium: 31 mg

Total carbohydrate: 14.18g 

Dietary fibres: 0.6g

Sugar: 0.08g

Protein: 1.84g 

Vitamin A: 0%

Vitamin C: 0%

Calcium: 1%

Iron: 6%

Serving: 200 ml

Food group: Milk and alternatives 

Calories: 70

Total fat: 0.19g

Sodium: 90 mg

Potassium: 267 mg

Total carbohydrate: 8.01g 

Dietary fibres: 0g

Sugar: 8.01g

Protein: 9.01g 

Vitamin A: 0%

Vitamin C: 2%

Calcium: 21%

Iron: 1%

Oatmeal with a sliced Banana-High source of Protein and Fibre. Banana is a high source potassium and Fibre.

Food Group- Grains (Oats) and Fruits and Vegetables

Instructions:

First, you put ⅔ of a cup (150mL) of Water in a pot along with ⅓ of a cup of Oats (75ml) of then you start the real process. Put the Oat’s in the bowl, meanwhile heat the water up until it boils. After boiling, pour the water into the bowl full of Oats and stir it up. After that, let it sit until it gets into a thicker substance and it actually has the appearance of Oatmeal. If it is too thick, use less water and if it is too thin then add more water. After that, take a Banana and slice it into pieces.

Nutrition Facts per ⅓ cup of Oatmeal (30g)

Calories 110

Fat 2g

Saturated 0.4g

Trans 0g

Cholesterol 0mg

Sodium 1mg

Carbohydrate 20g

Fibre 3g

Soluble Fibre 1g

Insoluble Fibre 2g

Sugars 0g

Protein 4g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 2%

Iron - 8%

Nutrition Facts per 100g of Banana

Calories 89

Fat 0.3g

Saturated Fat 0.1g

Polyunsaturated fat 0.1 g

Cholesterol 0mg

Potassium 358mg

Sodium 1mg

Total Carbohydrate 23g

Sugar 12g

Protein 1.1g

Get a scoop of Peanut Butter from a tablespoon.

Nutrition Facts per tbsp of Peanut Butter

Calories 100

Total fat 8g

Saturated fat 2g

Cholesterol 0mg

Sodium 55mg

Potassium 100mg

Total Carbs 3g

Dietary Fibre 2g

Sugars 2g

Protein 4g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 0%

Iron - 1%

Pour a glass of Milk into a glass or a cup.

~Snack

Very simple. Just rinse the Apple in water then eat it.

Nutrition Facts for one Apple

Calories 65

Total fat 0g

Saturated 0g

Cholesterol 0g

Sodium 1mg

Potassium 0mg

Total Carbs 17g

Dietary Fibre 3g

Sugars 13g

Protein 0g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 0%

Iron - 0%

Peel the wrapper off the Bar and enjoy.

Nutrients per Granola Bar (35g)

Calories 150

Total fat 6g

Saturated 0g

Cholesterol 0g

Sodium 0mg

Potassium 0mg

Total Carbs 22g

Dietary Fibre 3g

Sugars 11g

Protein 4g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 2%

Iron - 40%

Open the cup and eat it.

Calories 140

Total fat 1 g

Saturated 0 g

Cholesterol 5 mg

Sodium 105 mg

Potassium 210 mg

Total Carbs 13 g

Dietary Fibre 0 g

Sugars 12 g

Protein 21 g

Vitamin A - 10%

Vitamin C - 0%

Calcium - 60%

Iron - 0%

Serving- 1 Grilled Cheese Sandwich

Food Group- Grains (2 Slices of Bread)

Instructions:

First, get two slices of Bread and make a sandwich by placing a slice of cheese in between the two slices. Put butter on the two slices of bread and fry it on the stove. This should approximately take about five minutes to make so it is very simple. Flip the Grilled cheese so it does not burn and after that, enjoy.

Grilled Cheese Sandwich Nutrition facts

Calories 530

Total fat 29 g

Saturated 11 g

Cholesterol 85 mg

Sodium 1,235 mg

Potassium 0 mg

Total Carbs 41 g

Dietary Fibre 13 g

Sugars 10 g

Protein 32 g

Vitamin A - 100%

Vitamin C - 50%

Calcium - 50%

Iron - 30%

All you have to do is heat up a pot of water until boiling, then place the Hot Dog in there until it is cooked and looks good enough to eat.

Beef Hot Dog nutrition facts

Calories 85

Total fat 5 g

Saturated 1 g

Cholesterol 10 mg

Sodium 215 mg

Potassium 0 mg

Total Carbs 0 g

Dietary Fibre 1 g

Sugars 0 g

Protein 3 g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 1%

Iron - 2%

The process is very simple, first, you get a cup of Grapes. Then you get water and rinse them and then enjoy.

Nutrition facts about Grapes

Calories 62

Total fat 0 g

Saturated 0 g

Cholesterol 0 mg

Sodium 2 mg

Potassium 176 mg

Total Carbs 16 g

Dietary Fibre 1 g

Sugars 15 g

Protein 1 g

Vitamin A - 2%

Vitamin C - 6%

Calcium - 1%

Iron - 1%

1.Preheat the oven to 400 degrees F

2. Rub olive oil along the breasts with the salt

3. Bake one side for 10 minutes, then flip the chicken breasts and bake for 15 minutes more

4. Check if the sides are still pink if so then continue to bake it

5. Check the inside with a toothpick or thermometer, if using a thermometer then it should read at least 165-degree Fahrenheit.

6.Take it out, clean the pan and Enjoy!

Nutrition Facts per 4oz of Chicken Breast (Let'sHi say 2 servings is 8 oz)

Calories 180

Total Fat 8g

Cholesterol 0g

Sodium 84 mg

Potassium 0mg

Total Carbs 0g

Dietary Fibres 0g

Sugars 0g

Protein 28g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 0%

Iron - 0%

Nutrition facts per cup

Calories 222

Total fat 4g

Saturated 0 g

Cholesterol 0 mg

Sodium 9 mg

Potassium 957 mg

Total Carbs 39 g

Dietary Fibre 5 g

Sugars 0 g

Protein 8 g

Vitamin A - 0%

Vitamin C - 0%

Calcium - 3%

Iron - 15%

½ of frozen Berries (Blackberries, Strawberries, Cultivated BlueBerries, and Raspberries)

1 Medium Banana (Frozen Recommended)

½ cup of Spinach

1 cup of Yogurt (Stirred or Greek)

1 cup of Orange juice (Put in last-fill up all the gaps left with orange juice)

⅔ cup of Ice *optional*

Nutrition Facts about the berries per ¾ cup (140g) - ½ roughly 93 grams

Calories 70

Fat 0.5g

Saturated 0g

Trans 0g

Cholesterol 0mg

Sodium 0mg

Carbohydrate 17g

Fibre 5g

Sugars 10g

Protein 1g

Vitamin A - 0%

Vitamin C - 40%

Calcium - 2%

Iron - 6%

BREAKFAST:     

Preparation: 

Food group: Meat Alternatives

Preparation: 

Food group: Grains & Meat and Alternatives

Preparation: 

Food group: Fruit and Vegetables

Preparation: 

Food group: Meats and Alternatives

 

       

Preparation: 

1) Season chicken, cut it into strips and stirfry chicken until no longer pink

2) 1 cup of lettuce - wash and dry

3) ½ cup of grape tomatoes - wash and dry

4) cut up ½ cup of cucumbers - washed

5) Add all salad ingredients together, top with chicken 

Food group: Meats & Alternatives and Vegetables

Preparation: 

Food group: Fruits & Vegetables

Preparation: 

Food group: Milk Products (Dairy) 

Preparation: 

Food group: Meats and Alternatives & Fruit & Vegetables

       DINNER:  

Preparation:

Food group: Milk Alternatives & Grains

Preparation:

Food group: Meat and Alternatives

Food group:

( for 13-14 year old Female)

Total Calories 2,034

3 egg whites 

(meat and alternatives) - 51 calories

- Get three eggs and crack them over a pan on the stove. Remove yokes from the pan and scramble what is left which should just be the egg whites.

Egg whites are a low-calorie food, with just 17 calories, opposed to 71 per whole egg. They contain no saturated fat or cholesterol, making them a popular choice for those watching their cholesterol levels or suffering from diabetes or heart disease. Egg whites do not contain carbohydrates or sugar.

8 oz skim milk 

(dairy)- 90 calories - vitamin A

- pour 8 oz of milk into a glass

Skim milk provides a rich source of protein, offering 8.3 grams of protein per cup. Your body needs protein for its amino acids. You use certain amino acids to regulate brain activity, and use combinations of 20 amino acids to synthesize the proteins that make up your cells and tissues. 

 ½ cup cottage cheese

 (dairy)- 81 calories

- put cottage cheese in a bowl

Cottage cheese is rich in protein, vitamins, and minerals like calcium, which are important nutrients for continued good health.

 1 cup cooked oatmeal 

(grain) - 145 calories - vitamin E & B6

- boil ½ a cup of oatmeal in 1 cup of water and stir it as it simmers. Once the oatmeal has thickened to your liking

Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

 1 small banana

 (fruits and vegetables)- 72 calories - vitamin B6 & C

- peel banana 

Bananas are rich in a mineral called potassium. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.

1 orange (fruits and vegetables)- 62 calories - vitamins C, B, & B1

- slice orange

One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day. According to the American Heart Association (AHA), eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.

1 oz walnuts (protein)- 185 calories - vitamin B

- crack open walnut 

Walnuts are high in monounsaturated and polyunsaturated fats and a good source of protein. Nuts have a reputation for being a high-calorie and high-fat food. 

4 tbsp hummus (grain)- 140 calories - C, B6, E,& K

- hummus in a bowl

In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants.

 1 small whole grain pita round (grain)- 123 calories 

- get pita bread

Dietary fiber from whole grains or other foods may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function.

1 cup carrots (fruits and vegetables)- 25 calories - vitamins K, B6, C, B3, B1, E,& B2

- put carrots in a bowl

 carrots are loaded with beta-carotene and are subsequently converted into vitamin A in your liver. Because beta-carotenes can't be manufactured in the body, they must be obtained from your diet.

3 sliced tomatoes 

(fruits and vegetables)- 10 calories - vitamins C, K, B6,& E

- slice tomatoes with a large knife

Tomatoes contain a great deal of Vitamin A and Vitamin C. This is primarily because these vitamins and beta-carotene work as antioxidants to neutralize harmful free radicals in the blood. Free radicals in the bloodstream are dangerous because it may lead to cell damage.

 3 sliced avocado

 (fruits and vegetables)- 240 calories - vitamins K, B6, A, & E

- cut avocado in half

avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

1 oz low-fat cheese

 (dairy) - 51 calories

- slice cheese to eat with zucchini

cheese is just as important for your teeth as it is for your bones. The combination of casein (a protein found in cheese), phosphorus and calcium in cheese may actually help replace lost minerals in your teeth.

1 cup pickled zucchini (fruits and vegetables)- 63 calories, vitamins K, B6, C,& A

-put zucchini in a bowl

 Already being an outstanding source of manganese and vitamin C, zucchini is also the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus.

4 oz grilled salmon

 (protein)- 332 calories - vitamins B12, D,& B6

-You can also grill salmon fillets and steaks directly on a greased grill rack. If the fillets still have skin, remove it after grilling. Grill, uncovered, for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork. Turn the fish once halfway through grilling.

Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins, and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention, and rightly so.

1 cup cooked brown rice

 (grain)- 215 calories - vitamin B6

-Rinse the rice with cold water for 30 seconds. Bring the water and salt to a boil over high heat in a large heavy pot with a tight-fitting lid. When the water is boiling add the rice, stir and partially cover (don't cover complete or it will spill over) and cook on medium-high heat for 30 minutes

Brown rice is often considered a healthier rice than white rice, but white rice may actually be the healthier choice. Like anything from the grains family, rice contains a certain level of anti-nutrients like phytates which can make it hard for us to absorb the minerals it contains.

 3/4 cup steamed greens 

(fruits and vegetables) - 30 calories - vitamins E, A, C, K,& B6

-fill a medium pot with 1/2 inch of water, place three golf ball–sized balls of aluminum foil on the bottom, rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender.

Green vegetables are rich in vitamin A – good for building your body's natural defenses, vitamin C for healthy skin and bones and vitamin K to help your body heal itself quickly when necessary.

 3 tbsp olive oil 

- 351 calories - vitamins E & K

Olive Oil Is Rich in Healthy Monounsaturated Fats. About 24% of the oil is saturated fats and omega-6 and omega-3 fatty acids. But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, which is extremely healthy.

https://docs.google.com/document/d/1kQINjoE0DmCAH98HbhtQVxSpLNMHjVWDAJQDXXBuDVE/edi