Step by Step: Southern-Style Food Menu

Southern-Style Food Menu

Southern Style Foods

STEP I -- 2,500 calories/day	STEP II -- 2,500 calories/day
Breakfast	Breakfast
1 cup oatmeal, made w/ 1% milk	1 cup oatmeal, made w/ skim milk
1 cup 1% milk	1 cup skim milk
1 med. English muffin, 2 tbs lowfat cream cheese	1 med. English muffin, 2 tsp tub margarine / 2 tsp jelly
1 cup orange juice	1 cup orange juice
1 cup coffee, 2 tbs 1% milk	1 cup coffee, 2 tbs skim milk
Lunch	Lunch
3 oz baked chicken w/out skin, 1 tsp vegetable oil	3 oz baked chicken w/out skin, 1 tsp vegetable oil
Salad: ½ cup lettuce ½ cup tomato ½ cup cucumber 1 tbs regular oil & vinegar dressing	Salad: ½ cup lettuce ½ cup tomato ½ cup cucumber 1 tbs regular oil & vinegar dressing
1 cup white rice, 1 tsp margarine	1¼ cup white rice, 1¼ tsp margarine
1 med. biscuit, made w/ vegetable oil 2 tsp tub margarine	1 med. biscuit, made w/ vegetable oil 2 tsp tub margarine
1 cup water	1 cup water
Dinner	Dinner
3 oz lean roast beef	2 oz lean roast beef
1¼ cup onion	1¼ cup onion
1 tbs beef gravy, made w/ 1% milk	1 tbs beef gravy, made w/ water
½ cup turnip greens, ½ tsp tub margarine	½ cup turnip greens, ½ tsp tub margarine
1 med. sweet potato, 1 tsp brown sugar	1 med. sweet potato, 1 tsp brown sugar
1 med. slice cornbread, made w/ tub margarine, 1 tsp tub margarine	1 med. slice cornbread, made w/ tub margarine, 1 tsp tub margarine
¼ med. honeydew melon	¼ med. honeydew melon
2 med. pumpkin cookies, made w/ vegetable oil	2 med. pumpkin cookies, made w/ vegetable oil
1 cup iced tea, sweetened w/ sugar	1 cup iced tea, sweetened w/ sugar
Snack	Snack
8 saltine crackers, w/ unsalted tops	8 saltine crackers, w/ unsalted tops
1½ oz part skim mozzarella cheese	¾ oz part skim mozzarella cheese
2 medium dried prunes	2 medium dried prunes
Calories: 2,560	Calories: 2,536
% Calories from fat: 30	% Calories from fat: 29
% Calories from saturated fat: 10	% Calories from saturated fat: 7
Cholesterol (mg): 241	Cholesterol (mg): 177
Sodium (mg): 2,174	Sodium (mg): 2,035

STEP I -- 1,800 calories/day	STEP II -- 1,800 calories/day
Breakfast	Breakfast
¾ cup oatmeal, made w/ 1% milk	¾ cup oatmeal, made w/ skim milk
¾ cup 1% milk	¾ cup skim milk
1 med. English muffin, 2 tbs lowfat cream cheese	1 med. English muffin, 2 tsp tub margarine / 2 tsp jelly
¾ cup orange juice	¾ cup orange juice
1 cup coffee, 2 tbs 1% milk	1 cup coffee, 2 tbs skim milk
Lunch	Lunch
3 oz baked chicken w/out skin, 1 tsp vegetable oil	3 oz baked chicken w/out skin, 1 tsp vegetable oil
Salad: ½ cup lettuce ½ cup tomato ½ cup cucumber 2 tsp regular oil & vinegar dressing	Salad: ½ cup lettuce ½ cup tomato ½ cup cucumber 2 tsp regular oil & vinegar dressing
½ cup white rice, ½ tsp margarine	½ cup white rice, ½ tsp margarine
½ med. biscuit, made w/ vegetable oil 1 tsp tub margarine	½ med. biscuit, made w/ vegetable oil 1 tsp tub margarine
1 cup water	1 cup water
Dinner	Dinner
3 oz lean roast beef	2 oz lean roast beef
1¼ cup onion	1¼ cup onion
1 tbs beef gravy, made w/ 1% milk	1 tbs beef gravy, made w/ water
½ cup turnip greens, ½ tsp tub margarine	½ cup turnip greens, ½ tsp tub margarine
1 med. sweet potato, ½ tsp brown sugar	1 med. sweet potato, ½ tsp brown sugar
½ med. slice cornbread, made w/ tub margarine, ½ tsp tub margarine	½ med. slice cornbread, made w/ tub margarine, ½ tsp tub margarine
¼ med. honeydew melon	¼ med. honeydew melon
1 med. pumpkin cookies, made w/ vegetable oil	1 med. pumpkin cookies, made w/ vegetable oil
1 cup iced tea, sweetened w/ sugar	1 cup iced tea, sweetened w/ sugar
Snack	Snack
4 saltine crackers, w/ unsalted tops	4 saltine crackers, w/ unsalted tops
¾ oz part skim mozzarella cheese	½ oz part skim mozzarella cheese
2 medium dried prunes	2 medium dried prunes
Calories: 1,823	Calories: 1,841
% Calories from fat: 30	% Calories from fat: 29
% Calories from saturated fat: 9	% Calories from saturated fat: 7
Cholesterol (mg): 191	Cholesterol (mg): 159
Sodium (mg): 1,471	Sodium (mg): 1,492

Note: No salt is used when preparing the food.

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