This is just a sample of one of the sample menus you will receive in the program.  We give you a weeks worth of menus along with recipes.  We also give you one year of support when you join the program - we want you to succeed and will help you with any questions you may have about food choices, likes and dislikes.   

You may substitute any type of food for the ones listed as long as they are the same type of food!  For example: Instead of chicken salad sandwich, you can choose any kind of sandwich you would like.  That goes for the vegetable and meat choices.  We limit pasta, rice, and macaroni and cheese on the program because the portion size is so small (1/2 cup).  You can reintroduce those foods later after you have lost the weight.  Kids can still have hot dogs, hamburgers, French fries (baked), cereal, and other kid foods and still lose weight!  Children under 11 years old can lose one pound a week.  Overweight and obese children and overweight and obese teens over 11 years old can lose 2 pounds a week when they follow the program.  The program shows you exactly what to do to lose weight the healthy way-it's easy, and it's written for the child (over 8) or teen do on their own using words they understand.  Parents will help the younger child follow the program.

BREAKFAST

1 large egg scrambled or fried, use a pan sprayed with oil spray

1 slice whole-wheat toast with 1 teaspoon butter or reduced calorie or margarine

1/2 grapefruit

1cup skim or 1% milk

LUNCH

1 chicken salad sandwich made with 3 ounces cooked chicken breast, celery, lettuce, 1 teaspoon mayonnaise, pita bread or 2 slices whole-wheat or white bread. (remember-you can trade any type of sandwich for what's on the menu)

1 apple (or other whole fruit)

1 cup mini fresh carrots, or large carrot cut up with 2 teaspoons of non-fat dip on the side for dipping.

1 juice pack drink

DINNER

3 ounces lean roast beef, broiled (other lean protein source)

1/2-cup mushrooms, fresh or canned, served hot over beef

2 cups tossed salad with 2 tablespoons reduced calorie salad dressing

1 cup cooked broccoli

1 cup skim or 1% milk

SNACK

2 cups popped light popcorn

1 chocolate milkshake ( recipe included in the program)

Approximate totals for the day: 3 milks, 4 breads, 3 fruits, 2 servings of protein, 4 vegetables, and 3 fats.

If you don't like a food on the menu, you may substitute any type of food for the ones listed as long as they are the same type of food and is the same portion size!

We give you one year of support when you join the program - we want you to succeed and will help you with any questions you may have about food choices, likes and dislikes.

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PO Box 408
Windsor, New York  13865
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