Jen's Food Plan

I've promised several people that I would send them Jen's food plan that she created for me, and it just seems easier to post it here. I'll start with Breakfast, and eventually add everything as I have time.

The Key to the bracketed letters in front of each food is:

(Me/A) = meat or alternatives (ex. beans and legumes)

(F) = Fruit

(G) = Grain

(M) = milk - 1%, skim or low-fat soy

BREAKFAST IDEAS:

Breakfast #1 (G) Fibre 1 Original Cereal (½ cup) (G) 1 slice whole wheat toast OR another ½ cup of whole grain cereal (multi-grain Cheerios) (Me/A) peanut butter (2 tbsp) (F) - ½ banana (M) – milk, skim or 1% (1 cup) water	Breakfast #2 (G) 1 cup All Bran Flakes (M) milk, skim or 1% (½ cup) (F) orange (medium) (Me?A) – hard boiled egg (1) Water and/or cup of green tea
Breakfast #3 (Me/A) 1 egg (poached or fried) (fat) non-hydrogenated argarie (1 tsp) or non-stick cooking spray (G) 1 whole grain English muffin (F) ½ grapefruit (sweetened with splenda if needed) (M) yogurt, no sugar added (¾ cup) water	Breakfast #4 (g) All Bran Flakes (½ cup) (G) Kashi Go Lean (½ cup) (M) milk, skim or 1% (1 cup) (F) fresh fruit salad (½ cup) water and/or herbal tea
Breakfast #5 (Me/A) 1 egg (poached or fried in minimal margarine or use non-stick cooking spray) (G) 1 whole grain English muffin (F) ½ grapefruit (sweetened with splenda if needed) (M) yogurt, no sugar added (¾ cup) water	Breakfast #6 (Me/A) – back bacon or ham (1oz) (G) 2 whole grain waffles (F) hot unsweetened applesauce (½ cup) (free extras) – cinnamon (½ tsp) (M) yogurt, no sugar added (¾ cup) water and or coffee/tea
Breakfast #7 (G) Miltigrain Cheerios (½ cup) (G) All Bran Buds (1/3 cup) (M) cottage cheese, low-fat (1 cup) (F) Mixed berries, fresh or frozen (1 cup) water and/or herbal tea	Breakfast #8 Smoothie (M) yogurt, no sugar added (1/3 cup) (M) milk, skim or 1% (¾ cup) (F) mixed berries, fresh or frozen (2/3 cup) (F) ½ banana (G) slow cook oats, raw (¼ cup) (fat) – ground flaxseed (1 – 2 tsp) water (2tbsp in smoothie)
Breakfast #9 (G) plain rice cakes (2) (Me/A) peanut butter (2 tbsp) (F) ½ banana, sliced (M) milk, skim or 1% (1 cup) (sweets) honey – (1 – 2 tsp) water and/or green tea	Breakfast #10: Grab and Go Trail Mix (G) whole grain cereal, mixed ¾ cup (I.e Shreddies, Vector, All Bran Flakes, Multigrain Cheerios, Fibre 1) (F) dried cranberries (1/8 cup) (F) raisins (1/8 cup) (Me/A) mixed nuts (¼ cup) unsalted (M)yogurt – no sugar added – indiv. Portion hot water with lemon wedge