Monthly Meal Calendar

Do you need a Monthly Meal Calendar? Have a look at this example Calendar!

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reduced-fat cheese cheese, tomato •½ cup fruit cocktail slices • 2⁄3 cup flavored light • 1 cup melon cubes fat-free yogurt • 3 graham-cracker squares with ½ Tbsp peanut butter • 1 sliced small apple • 2⁄3 cup plain fat-free yogurt • 2 small cookies • ½ cup fruit cocktail • 2⁄3 cup plain nonfat yogurt • ¾ cup oat-ring cereal topped with 2 Tbsp raisins and 2 Tbsp chopped peanuts • 1 cup nonfat milk Week 3 Whole-Month Meal Planner Breakfast 2 grain 1 fruit 1 milk 2 fat Average per meal: 390 kcal/57 g carbs Lunch 2 grain 2 veggie 1 milk 2 meat 2 fat Average per meal: 490 kcal/52 g carbs Dinner 2 grain 2 veggie 1 fruit 3 meat 2 fat Average per meal: 530 kcal/55 g carbs Snack 1 grain 1 fruit 1 milk 1 fat Average per meal: 310 kcal/42 g carbs Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 • 1 cup oatmeal topped with 1 sliced small banana • 2 Tbsp pumpkin seeds • 1 cup nonfat milk • 2 whole-grain waffles topped with 1 medium peach 2 Tbsp slivered almonds • 2⁄3 cup plain/flavored fat-free yogurt • 2 slices wholewheat toast spread with 2 tsp soft margarine • 1 cup strawberries • Latte made with 1 cup nonfat milk • 1½ cup oat-ring cereal topped with 1 sliced small banana and 2 Tbsp chopped walnuts • 1 cup nonfat milk • 1 whole-grain English muffin with 1 Tbsp peanut butter • 1 cup melon cubes • 2⁄3 cup plain nonfat yogurt • 1 cup oatmeal with 1 sliced small apple • 2 Tbsp chopped peanuts • 1 cup steamed nonfat milk with 1 Tbsp sugar-free syrup • 2 slices wholewheat bread with ½ cup yogurt cheese and 2 tsp light jam • 1 small banana • 2 oz.. reduced-fat cheese and tomato slices • 1 cup melon cubes • 3 graham-cracker squares with ½ Tbsp peanut butter • 2⁄3 cup plain fat-free yogurt with 2 Tbsp raisins • 2 small cookies • ½ cup fruit cocktail • 1 cup nonfat milk • ¾ cup oat-ring cereal topped with ¾ cup blueberries, 2 Tbsp chopped walnuts • 1 cup nonfat milk Week 4 Whole-Month Meal Planner Breakfast 2 grain 1 fruit 1 milk 2 fat Average per me

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