Menu this week

Calorie goal taken from eatingwell.com

Calculate your calorie goal
YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight
To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day

My goal 1532 per day


logistics: cooking on Sunday and Wednesday, shopping on Friday or Saturday.

Saturday

• mid day juice
• evening dinner out (meat and salad)

Sunday, Wednesday

bfast 333

• Waffles 188 calories
• Strawberries, sliced, ½ cup 41 calories
  Low-fat vanilla yogurt, ½ cup 104 calories

lunch 450

• Turkey and Squash Soup 230 cal
• bread and cheese 220 cal

snack: 250 cal. juice
Martha's Spinach Juice

dinner 400

• Five-Spice Turkey & Lettuce Wraps
• Served sauces
• wine or pudding

snack : 150 cal.

• Tofu dip and celery

Monday , Tuesday,

bfast 332
greek omlet and melon

lunch 450
Thai-Style Melon & Beef 150 calorie
bread & cheese 200 calorie, and large apple 90 calories

snack: 250 cal. juice
Turbo Juice

dinner 400

•  Shrimp and Pasta or cheesy pasta

snack : 150 cal.

• pickle, fruit and cheese plate OR
• Gorp

Thursday, Friday

bfast 332

• super juice

lunch 450

• Turkey Pastrami Sandwich 184 calorie
• apple + cheese stick
• Cambells microwave soup

snack: 250 cal. juice

• Martha's Spinach Juice ( 2 apples, spinach, Kale, ginger)

dinner 400
Stir fry (thursday)
take out (friday)

snack : 150 cal.  Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard = 141 calories
or ANY of the above snacks