| breakfast | lunch | dinner | |
| monday | a bowl of honey nut cheerieos | grilled fish taco | grilled chicken salad |
| vitamins | vitamin B1, B2, B3, B6, B12. | vitamin A and vitamin C | vitamins A and C |
| minerals | iron and calcium. | calcium and iron | calcium and iron |
| calories | 112 calories | 416 calories | 250 calories |
| tuesday | berry parfait | turkey avocado melt | thai chicken broccoli wraps |
| vitamins | vitamin C | vitamin B2 | viamin A and C |
| minerals | sodium and potassium | niacin, manganese, iron, magnesium, and selenium | sodium, calcium, magnesium |
| calories | 303 calories | 303 calories | 191 calories |
| wednesday | avocado on toast | chicken ceasar salad | pork tenderloin roast and green breans |
| vitamins | vitamin A, C, E, and K | vitamin A and vitamin C | vitamin C, vitamin A |
| minerals | magnesium, potassium, iron | sodium, calcium, iron, potassium | iron, sodium, calcium, |
| calories | 394 calories | 320 calories | 154 calories |
| thursday | two scrambled | tuna | new york strip steak with squash |
| vitamins | vitamin A | vitamin B, D, B6, and B12 | vitamin C, vitamin A |
| minerals | sodium, potassium, calcium, iron | selenium, calcium, iron, niacin | iron, sodium, and potassium |
| calories | 79 calories | 70 calories | 278 calories |
| friday | oat meal with blueberries | turkey sandwich | veggie burger |
| vitamins | vitamin A | vitamin A and C | vitamin A |
| minerals | sodium, potassium, calcium, iron | sodium, iron, calcium | iron, sodium, potassium |
| calories | 130 calories | 300 calories | 110 calories |
| saturday | whole grain pancakes | grilled chicken breast with steamed vegies | chicken fajitas |
| vitamins | vitamins A and C | vitamin C and A | vitamin A and C |
| minerals | sodium, fiber, iron | iron, potassium, calcium | sodium, potassium, calcium, and iron |
| calories | 70 calories | 329 calories | 358 calories |
| sunday | protein shake and a banana | broccoli cheese soup | boiled shrimp |
| vitamins | vitamin A and C | vitamin A | none |
| minerals | calcium, iron, phosphorus, magnesium, sodium,fiber | calcium and iron | sodium. postassuim, calcium |
| calories | 310 calories | 180 calories | 140 calories |
