|
2,000 Calorie Sample Menu
| Breakfast |
1 each |
Whole-wheat
English muffin |
|
1 tablespoon |
Natural peanut butter |
|
1 each |
Orange |
|
8 ounces |
Green or black tea |
| Lunch |
1 cup |
Psychedelic
Salad* |
|
1 whole |
Turkey sandwich
on two slices whole-wheat bread with 2 ounces low-fat turkey breast, 1
ounce Swiss cheese, 1 tablespoon mustard, 1/8 avocado, lettuce and tomato |
|
1 each |
Apple |
|
8 ounces |
Skim milk |
| Dinner |
3 ounces |
Spicy Baked
Fish* |
|
1 cup |
Brown Rice and Shiitake Pilaf* |
|
1 cup |
Watermelon
Salad* |
|
1 cup |
Green beans
(frozen) |
|
16 ounces |
Water |
| Snacks |
1/4 cup |
Spinach Dip* |
|
3 cups |
Assorted fresh
veggies for dipping (carrots, celery, cucumbers) |
|
2 each |
Crispy Brown Rice
Cookies* |
|
1 carton |
Non-fat fruited yogurt |
|
32 ounces |
Water or unsweetened
iced tea |
* Click on hyperlink to view recipe
Nutrition information per day:
1995 calories;
96 g protein; 305 g carbohydrate; 40 g fiber; 51 g fat (13 g saturated, 24
g monounsaturated, 8 g polyunsaturated); 116 mg cholesterol; 2758 mg
sodium; 14 mg iron; 450 mcg folate; 1445 mg calcium (19% protein, 22% fat,
59% carbohydrate).
The daily value for energy on food labels is 2,000
calories. This is appropriate for most younger and middle-aged active men
and women. If you are older or less active, or are working on weight loss,
you might need fewer calories. We've included a 1,700 calorie menu for
you. If you need even fewer calories to meet your weight loss goals,
consider removing one or two of the snacks listed on this menu, and it
will be closer to 1,500 calories.
1,700 Calorie Sample Menu
|
Breakfast |
1 serving (9 ounces) |
Peach Berry
Shake* |
| Lunch |
1 cup |
Zucchini
Soup with Roasted Red Pepper* |
|
1 each |
Whole-grain roll |
|
1 tablespoon |
Light
tub margarine |
|
15 each |
Grapes |
|
8 ounces |
Skim milk |
| Dinner |
1 serving |
BBQ Lentils* |
|
4" square |
Cornbread |
|
2 cups |
Steamed fresh broccoli |
|
1
tablespoon |
Sesame seeds |
|
1 tablespoon |
Jam or honey |
|
16 ounces |
Water or
unsweetened iced tea |
| Snacks |
1/4 cup |
Mixed nuts |
|
1/4 cup |
Raisins |
|
6 ounces |
(Low sodium) V8 juice |
|
1 ounce |
Part skim mozzarella cheese |
|
1 serving (1/4
cup) |
Black Bean
Hummus* |
|
6 each |
Whole-grain crackers |
|
32 ounces |
Water or
unsweetened iced tea |
* Click on hyperlink to view recipe
Nutrition information per day:
1718
calories; 66 g protein; 284 g carbohydrate; 45 g fiber; 45 g fat (10 g
saturated, 19 g monounsaturated, 12 g polyunsaturated); 51 mg cholesterol;
3000 mg sodium; 19 mg iron; 643 mcg folate; 1149 mg calcium (16% protein,
22% fat, 62% carbohydrate).
|