Notes

Breakfasts:
1) low fat vanilla yogurt (6 oz.) with fresh strawberries and a banana
2) low fat milk and 1 cup of honey nut cheerios, an orange
3) mini whole wheat bagel with 1 tbsp. natural peanut butter and an apple
4) on the weekend have your mom or dad make you: scrambled eggs and have a grapefruit with it
5) on the other weekend day have your mom/dad make you oatmeal and eat an banana

Lunches:
every night before you go to bed pack yourself a lunch; chose between these:
1) whole wheat bread: 6 slices of fat free turkey deli, baby carrot sticks, low fat ranch dip, grapes
2) whole wheat bread, 2 oz can of tuna, low fat mayo, celery sticks, 1 tbsp. peanut butter, orange
3) whole wheat bread, 3 slices of cheese, lettuce and tomato, apple
4) on the weekend eat some cooked peas and piece of chicken breast (boneless), banana
5) on the other weekend day eat a hot dogs mixed with baked beans and some cooked canned corn

Snacks:- Eat 2 snacks a day- one when you get home from school and one before you go to sleep
After School:
1) apple and tbsp. peanut butter
2) cup of fresh fruit
3) baby carrots and celery with hummus
4) cherry tomatoes and low fat ranch dip
5) banana and tbsp. peanut butter

Before Bed:
1) snack bag of pop corn
2) snack bag of pretzel snaps
3) snack bag of mixed nuts
4) 8 ritz cheese crackers
5) snack of corn chips

Dinner Ideas:
1) fresh baked salmon, fresh cooked veggies (broccoli, carrots, cauliflower) , baked potato
2) fresh baked chicken breast, salad, 2 scoops of brown rice
3) vegetable-bean soup and egg salad sandwich
4) turkey breast, spinach and baked sweet potato
5) 2 slices of pizza and salad
6) homemade mac and cheese (google the recipe)
7) garden burger on bun with cheese and corn on the cob or peas

Once a Week- have a cheat snack
1) brownie
2) ice cream
3) cookies

Drink plenty of water and milk for your bones so you continue to grow.