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1500 Uptown Foods Calorie Menus – BreakfastChoose one of these menus for breakfast:1.Food2 buckwheat pancakes2 Tbsp. sugar-free syrup½ c. orange juice1 c. nonfat milkCalories220Carbohydrate30 g.3 g.12 g.12 g.0 g.0 g.0.5 g.2 starches,1 ½ fatsfree1 fruit1 milk125391Fat8 g.2.1 c. oatmeal1 small sliced banana1 Tbsp. slivered almonds1 c. nonfat milk20852549136 g.14 g.2 g.12 g.3 g.0 g.5 g.0.5 g.2 starches1 fruit1 fat1 milk3.1 c. grits1 egg, scrambled1 tsp. soft margarine1 orange1 c. nonfat milk1428045459132 g.1 g.0 g.11 g.12 g.0 g.5 g.5 g.0 g.0.5 g.2 starches1 meat1 fat1 fruit1 milk5790666014 g.14.5 g.12.5 g.15 g.0 g.5 g.0.5 g.0.5 g.1 fruit1 starch, 1 fat1 milk1 starch1875637 g.2 g.0 g.4 g.2 starches1 fat4.5.Strawberry yogurt parfait1 ¼ c. strawberries¼ c. low-fat granola6 oz. fat-free plain yogurt½ whole wheat Englishmuffin1 tsp. light jelly1 small whole grain bagel2 Tbsp. reduced fat creamcheese½ large grapefruit1 c. nonfat milk86491016 g.12 g.0 g.0 g.0.5 g.free1 fruit1 milk

1500 Uptown Foods Calorie Menus – Continue BreakfastChoose one of these menus for breakfast:6.7.8.9.Food2 slices whole grainFrench toast2 Tbsp. sugar-free syrup1 tsp. soft margarine½ c. cooked apples1 c. nonfat milk1 whole wheat Englishmuffin1 tsp. soft margarine2 tsp. light jelly½ c. orange juice1 c. nonfat milkBanana almond yogurtparfait6 oz. fat-free vanillayogurt, with artificialsweetener¼ c. Grape-Nuts1 Tbsp. slivered almonds1 small sliced banana1 slice whole wheat toast2 tsp. light jelly1 c. bran flakes cereal¾ c. blueberries1 Tbsp. slivered almonds1 c. non-fat milkCalories162Carbohydrate36 g.3 g.0 g.15 g.12 g.Fat2 g.0 g.5 g.0 g.0.5 g.2 starches12030 g.0 g.4 g.12 g.12 g.1 g.5 g.0 g.0 g.0.5 g.2 starches10019 g.0 g.1 milk1005452851620 g.2 g.14 g.16 g.4 g.0.5 g.5 g.0 g.1 g.0 g.1 starch1 fat1 fruit1 starchfree124560914516539113463549132 g.11 g.2 g.12 g.0 g.0 g.5 g.0.5 g.free1 fat1 fruit1 milk1 fatfree1 fruit1 milk2 starches1 fruit1 fat1 milk

1500 Uptown Foods Calorie Menus – Continue BreakfastChoose one of these menus for breakfast:Food10. Breakfast tortilla1 flour tortilla, soft - 6 in.1 egg, scrambled½ c. black beans2 Tbsp. salsa1 kiwi fruit1 c. nonfat milk11. 2 reduced-fat waffles1 tsp. soft margarine2 Tbsp. sugar-free syrup1/3 cantaloupe1 c. nonfat milk12. 1 c. cooked oatmeal2 Tbsp. raisins4 pecan halves1 c. nonfat milk13. ½ c. grits1 slice whole wheat toast2 tsp. reduced-sugar jam1 tsp. soft margarine½ c. orange juice1 c. nonfat milk14. 3/4 c. raisin bran flakestopped with 1 Tbs.slivered almonds1 small sliced banana1 c. nonfat milkCaloriesCarbohydrate1204512609128 g.0 g.3 g.15 g.12 g.1108011384691208425291Fat18 g.1 g.20 g.2 g.15 g.12 g.3 g.5 g.0 g.0 g.0 g.0.5 g.36 g.11 g.1 g.12 g.3 g.0 g.5 g.0.5 g.2 g.5 g.0 g.0 g.0.5 g.2 starches1 fatfree1 fruit1 milk1 starch1 starchfree1 fat1 fruit1 milk71602045459116 g.15 g.5 g.0 g.11 g.12 g.0 g.1 g.0 g.5 g.0 g.0.5 g.529114 g.12 g.0 g.0.5 g.1275430 g.2 g.1 starch1 meat1 starchfree1 fruit1 milk1 g.5 g.2 starches1 fruit1 fat1 milk2 starches1 fat1 fruit1 milk

1500 Calorie Menus – LunchChoose one of these menus for lunch:1.2.3.FoodVeggie burger3 oz. soy-based burger1 small whole wheat bun2 tsp. Dijon mustardLettuce and tomato¾ c. fresh pineappleChicken Caesar salad1 ½ oz. grilled chickenstrips on top of2 c. endive1 Tbsp. grated Parmesancheese2 Tbsp. reduced-fatCaesar dressing1 Summer Fruit Parfait**1 small whole wheat rollGrilled cheese & tomatosandwich made with2 oz. reduced-fat cheddarcheese and2 tomato slices2 slices whole wheatbread1 tsp. soft margarine½ c. green beans½ c. fresh sliced peaches** recipe providedCalories150Carbohydrate12 g.18 g.0.5 g.1 g.16.5 g.2g.0 g.0 g.0 g.2 meat1 starch1 starchfreefree1 fruit690 g.1.5 g.1 ½ meat450 g.5 g.1 fat90356216224 g.0 g.16430 g.1589011120452261Fat6 g.0 g.1.5 g.free½ meat18 g.4 g.2 g.1 starch,1 fruit, 1 fat1 starch2 g.10 g.2 meat0 g.5 g.16 g.5 g.0 g.0 g.2 g.30 g.0 g.2 g.free2 starches1 fat1 vegetable1 fruit

1500 Calorie Menus – Continue LunchChoose one of these menus for lunch:4.5.Food1 c. bean soup with 1 oz.chopped ham1 c. cucumbers, tomatoes& onions2-inch square cornbreadCalories291Carbohydrate27 g.12515 g.1 slice thin-crustvegetarian pizza (1 slice 1/8 medium pizza½ c. unsweetenedapplesauce2 c. mixed green salad2 Tbsp. fat-free balsamicvinaigrette1 tangerine6.Peanut butter & jellysandwich with2 Tbsp. peanut butter and2 tsp. light jelly2 slices whole wheat bread8 baby carrots½ c. strawberries, kiwi,and banana25Fat8 g.5 g.0 g.5113.5 g.0 g.37737.5 g.8.5 g.3230744 g.7 g.18 g.0 g.0 g.1881612037706 g.4 g.30 g.8 g.15 g.16 g.0 g.2 g.0 g.0 g.5 g.0 g.2 meat1 starch1 vegetable1 starch1 fat1 fruit2 ½ starches2 meat1 ½ fat1 vegetablefree1 fruit2 meatfree2 starches1 vegetable1 fruit

1500 Calorie Menus – Continue LunchChoose one of these menus for lunch:7.8.FoodChicken salad sandwich1 whole wheat pita(6-inch)2 oz. chopped chickenbreast with1 Tbsp. fat-freemayonnaise and1 Tbsp. slivered almonds2 tomato slices1 c. mixed green salad1 Tbsp. fat-free raspberryvinaigrette17 grapesTuna pasta salad with2 oz. water-packed tunaand9.2/3 c. bow-tie pasta,cooked with1 c. cherry tomatoes,broccoli, and carrots1 Tbsp. Italian dressing1 orangeRoast beef sandwich2 oz. lean roast beef and¼ c. cooked mushrooms2 slices tomato & lettuce1 whole grain bun1 tsp. mustard½ c. apple, walnut, raisinsalad ****Recipe providedCaloriesCarbohydrate920 g.170Fat35 g.2 g.2 starches2 g.0 g.free6015 g.0 g.1 fruit500 g.1 g.2 meat4 g.0 g.1 vegetable2 g.0 g.0 g.3 g.0 g.3 g.2 meat1 vegetablefree2 starchesfree1 fruit½ fat11541116352 g.2 g.4 g.7 g.14128 g.42452 g.11 g.7016111203870 g.4 g.2 g.30 g.0.5 g.15 g.333 g.5 g.0 g.0 g.0 g.0 g.4 g.0 g.2 meat1 fatfreefreefree2 starches1 fat1 fruit

1500 Calorie Menus – Continue LunchChoose one of these menus for lunch:Food10. Shrimp & spinach salad2 oz. grilled shrimp with2 c. fresh baby spinach and1 c. mandarin oranges andstrawberries and1 Tbsp. chopped red onion4 walnut halves, roasted1 Tbsp. fat-free raspberryvinaigrette1 c. beef - barley soup5 fat-free whole wheatcrackers11. 2 oz. grilled salmon1 whole grain bunLettuce and tomato slices1 c. broccoli slaw **17 small grapes12. Chicken taco with1 soft whole wheat flourtortilla (6-inch) filled with1 oz. grilled chicken strips2 Tbsp. shredded lettuce1 Tbsp. chopped tomato1 oz. reduced-fat cheddar1 oz. tortilla chips2 Tbs. salsa8 baby carrots½ large pear** recipe providedCaloriesCarbohydrate44871 g.1 g.1 g.561470Fat0 g.2 g.18 g.0 g.0 g.0 g.2 meatfree1 fruit898015 g.15 g.1 g.0 g.1 starch1 starch11912011690 g.30 g.2 g.6 g.6 g.3 g.0g.5 g.0 g.2 meat2 starchesfree1 vegetable1 fat1 fruit9415 g.2 g.1 starch694602791388376615 g.0 g.0 g.0.5 g.1 g.19 g.2 g.8 g.18 g.0 g.5 g.0 g.1 g.0 g.0 g.5 g.7 g.0 g.0 g.0 g.free1 fatfree1 meatfreefree1 meat1 starch, 1 fatfree1 vegetable1 fruit

1500 Calorie Menus – Continue LunchChoose one of these menus for lunch:13. California turkey sandwich2 oz. turkey breast2 slices whole wheat bread2 Tbsp. avocado1 c. artichokes and carrots,and tomatoes1 kiwi14. 2 oz. roast pork1 whole wheat bun1 Tbsp. barbeque sauce½ cup carrot raisinsalad**1 plum** recipe provided7612060580 g.30 g.3 g.9 g.0.5 g.2 g.5 g.0 g.2 meat2 starches1 fat2 vegetables14012030670 g.30 g.7 g.15 g.6.5 g.2 g.0 g.0 g.2 meat2 starches½ carb choice1 vegetable½ fruit½ fruit463015 g.7.5 g.0 g.0 g.1 fruit

1500 Calorie Menus – SupperChoose one of these menus for Supper:1.2.3.4.Food3 oz. grilled beef filet6 oz. baked potato3 Tbsp. reduced-fat sourcream1 c. broccoli &cauliflower1 small whole wheat roll½ c. juice-packed fruitcocktail3 oz. grilled chickenbreast2/3 c. long grain and wildrice½ c. sliced mushrooms½ c. asparagus1 slice whole grain bread1 tsp. soft margarine1/3 small cantaloupe3 oz. baked ham¾ c. baked sweet potato1 2-in square cornbread1 c. stewed tomatoesand okra1 medium peachShrimp stir-fry with3 oz. sautéed shrimp1 c. pea pods & slicedmushrooms1 Tbsp. low-sodiumteriyaki sauce1 cup brown rice½ c. mango, papaya &grapesCalories17111467Carbohydrate0 g.36 g.3 g.Fat6 g.0 g.5 g.904018 g.11 g.2 g.0 g.4613812 g.3 meat2 starches1 fat0 g.2 vegetables0 g.5 g.3 meat6 g.4 g.15 g.0 g.15 g.1 g.0 g.1 g.5 g.0 g.13430 g.198135125606 g.30 g.15 g.72 g.0 g.5 g.3.5 g.3 meat2 starches1 starch, 1 fat2 vegetables99750 g.11.5 g.1.5 g.0 g.3 meats2 vegetables2166045 g.17 g.2 g.0 g.3 starches1 fruit4220604560611616 g.3 g.0 g.1 starch1 fruit0 g.0 g.2 starches1 vegetable1 vegetable1 starch1 fat1 fruit1 fruitfree

1500 Calorie Menus – SupperChoose one of these menus for Supper:5.6.7.8.Food2 spinach-ricottamanicotti **1 whole wheat roll1 tsp. soft margarine2 c. romaine lettuce2 Tbsp. fat-freeviniagrette1 ¼ c. watermelon cubes3 oz. marinated flanksteak **1 large corn on cob1 tsp. soft margarine1 c. steamed asparagus½ c. low-fat ice-cream1 ¼ c. wholestrawberries3 oz. broiled scallops2/3 c. long grain and wildrice1 c. steamed broccoli1 whole wheat roll1 tsp. soft margarine1 nectarine3 oz. grilled pork chop1 c. acorn squash1 c. green beans2 whole wheat rolls1 tsp. soft margarine½ c. unsweetenedapplesauce** recipe providedCalories275Carbohydrate36 g.Fat6 g.844515614 g.0 g.3 g.1 g.2 g.5 g.0 g.0 g.2 starches1 vegetable2 meat1 starch1 fat1 vegetablefree1650 g.5 g.3 meat6015 g.1184540705728 g.0 g.8 g.14 g.14 g.14213419756441684568548445570 g.1 fruit0 g.5 g.0 g.3 g.0 g.2 starches1 fat2 vegetables1 starch,½ fat1 fruit0 g.30 g.1 g.0 g.3 meat2 starches0 g.15 g.10 g.28 g.0 g.14 g.7 g.0 g.0 g.2 g.5 g.0 g.12 g.14 g.0 g.14 g.0 g.2 g.5 g.0 g.2 vegetables1 starch1 fat1 fruit3 meat1 starch2 vegetables2 starches1 fat1 fruit

1500 Calorie Menus – Continue SupperChoose one of these menus for Supper:9.FoodChicken Pasta with2 oz. grilled chickenbreast strips1 c. bow-tie pasta1 tsp. olive oil2 Tbs. grated Parmesancheese½ c. broccoli2 c. fresh baby spinach1 Tbsp. fat-free raspberryvinaigrette2 small plums10. 3 oz. baked salmon1 c. baked sweet potato1 tsp. soft margarine½ c. sautéed garlicspinach2 c. mixed green salad1 Tbsp. balsamicvinaigrette1 whole rye roll1 c. mixed blueberries,raspberries andstrawberries11. 3 oz. roasted turkey½ c. rice & barley pilaf**1 c. green beans1 whole wheat roll1 tsp. soft margarine1 poached pear** recipe providedCaloriesCarbohydrate211454442 g.0 g.0 g.92Fat0 g.7 g.272836 g.7 g.0.5 g.0 g.0 g.0 g.1 vegetable1 vegetablefree17618045320 g.24 g.0 g.5 g.10.5 g.0 g.5 g.2 g.3 meat2 starches1 fat1 vegetable15 g.16 g.1 g.0 g.1 starch1 fruit6015 g.8451.5 g.2 g.2301350 g.28 g.80644484458110 g.14 g.0 g.21 g.0 g.5 g.3 g.0 g.0 g.4 g.1 g.2 g.0 g.2 g.5 g.0 g.2 meat3 starches1 fat1 meat1 fruit1 vegetable1 fat3 meat2 starches, ½fat2 vegetables1 starch1 fat1 fruit

1500 Calorie Menus – Continue SupperChoose one of these menus for Supper:Food12. 3 oz. grilled porktenderloin1 c. black-eyed peas1 c. stewed tomatoesand okra1 slice whole grain bread1 tsp. soft margarine1 baked apple w/cinnamon & sugar sub13. Spaghetti & meat sauce2/3 c. spaghetti2 oz. ground turkey½ c. tomato sauce2 tsp. grated Parmesan½ c. sautéed spinach2 c. mixed green salad1 Tbsp. fat-free Italiandressing1 slice whole wheatFrench bread1 tsp. soft margarine14. 3 oz. baked trout2-in square cornbread1 c. pinto beans1 c. turnip greens1 tsp. olive oil1 c. honeydew cubesCalories122Carbohydrate0 g.60455315 g.0 g.14 g.18060Fat3 g.3 meat32 g.16 g.2 g.0 g.2 starches2 vegetables1476040143281729 g.0 g.10 g.0 g.5 g.1.5 g.4 g.0.5 g.0.5 g.0 g.1 g.2 g.0 g.0 g.2 starches2 meat2 vegetablesfree1 vegetablefreefree450 g.5 g.1 fat6013912510338406215 g.0 g.15 g.36 g.6 g.0 g.15 g.1 g.5 g.0 g.1 g.6 g.5 g.0 g.0 g.4.5 g.0 g.1 starch1 fat1 fruit1 starch3 meat1 starch, 1 fat2 starches2 vegetables1 fat1 fruit