Sample Menus

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 Fantastic Lentil 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

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 Bar-B-Q 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

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).