Sample Meals
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1400-1600 calories
DAY 1
Breakfast: 1 cup of bran flakes, 1 cup milk, 1 piece of fruit (2 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 oz lunch meat, 1 slice of cheese, 1 Tbsp of reduced fat mayo, 1 piece of fruit, ½ cup of vegetables (2 carbohydrates, 2 oz protein, 1 dairy, 1 fat, 1 fruit, 1 vegetable)
Snack: 1 oz of nuts, 1 low fat yogurt (1 oz protein, 1 fat, 1 dairy)
Dinner: 3 oz of fish, 1 medium baked potato with 1 tsp of butter, 1 cup of vegetables (3 oz protein, 2 carbohydrates, 1 fat, 2 vegetables)
DAY 2
Breakfast: ½-1 cup of cooked oats, 1 cup of milk, ¼ cup of dried fruit or ½ cup fresh/ frozen (1-2 grain, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 Tbsp of peanut butter, 1 tsp of jelly, 1 piece of fruit, ½ cup vegetable (2 grains, 1 oz protein, 1 fat, 1 fruit, 1 vegetable)
Snack: 1 string cheese, 1 piece of fruit, ½ cup of carrots (1 dairy, 1 fruit, 1 vegetable)
Dinner: 4 oz of chicken, ½ -1 cup of cooked brown rice, 1 cup of vegetable, 1 tsp of butter (4 oz of protein, 1-2 grains, 2 vegetables, 1 fat)
Snack: 1 cup of low fat yogurt (if 3 dairy)
DAY 3
Breakfast: 1 English muffin, 1 egg, 1 tsp of butter, ½ cup of fruit (2 grains, 1 oz protein, 1 fat, 1 fruit)
Lunch: 1 cup of chicken noodle soup, side salad with 1 cup lettuce, ½ cup of vegetables, 2 Tbsp reduced fat salad dressing, 1 cup of low fat yogurt (1 grain, 2 vegetables, 1 fat, 1 dairy)
Snack: 1 piece of fruit, 1 oz of cheese (1 fruit, 1 dairy)
Dinner: 1 cup- 1 ½ cups pasta, 4 oz of lean ground meat, ½ -1 cup of tomato sauce, ½ cup vegetable, 1 cup milk (2-3 grains, 4 oz protein, 3 vegetables, 1 dairy)
DAY 4
Breakfast: ¼ cup cottage cheese, ½ cup fruit, 1-2 slice of whole wheat toast, 1 tsp of butter (1 dairy, 1 fruit, 1-2 grains, 1 fat)
Lunch: 2 slices of whole wheat bread, 2 oz of tuna, 1 tsp of mayonnaise, 1 cup yogurt, ½ cup carrots (2 grains, 2 oz protein, 1 fat, 1 dairy, 1 vegetable)
Snack: 1 medium apple, 1 Tbsp of peanut butter (1 fruit, 1 fat)
Dinner: 3 oz turkey, 1 cup mashed potatoes, 1 cup vegetables ( 3 oz protein, 2 grains, 1 fat, 2 vegetables)
DAY 5
Breakfast: 1 cup corn flakes, 1 cup milk, 1 medium banana (2 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 oz lunchmeat, 1 slice of cheese, 1 Tbsp mustard, 1 large pita, ½ cup vegetable, 1 Tbsp of low fat veggie dip ( 2 oz protein, 1 dairy, 2 carbohydrates, 1 vegetable, 1 fat)
Snack: 1 cup yogurt, 1 piece of fruit, 15 nuts (1 dairy, 1 fruit, 1 fat)
Dinner: 3 oz fish, ½-1 medium baked potato, 1 tsp of butter or 1 tbsp of sour cream, 1 cup vegetables (3oz protein, 1-2 carbohydrates, 1 fat, 2 vegetables
1800-2000 calories
DAY 1
Breakfast: 1 ½ cups of bran flakes, 1 cup milk, 1 piece of fruit (3 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 oz lunch meat, 1 slice of cheese, 1 Tbsp of reduced fat mayo, 1 piece of fruit, ½ cup of vegetables (2 carbohydrates, 2 oz protein, 1 dairy, 1 fat, 1 fruit, 1 vegetable)
Snack: 1 oz of nuts, 1 low fat yogurt (1 oz protein, 1 fat, 1 dairy)
Dinner: 3 oz of fish, 1 medium baked potato with 1 tsp of butter, 1 cup of vegetables (3 oz protein, 2 carbohydrates, 1 fat, 2 vegetables)
Snack: 8 animal crackers, ½ cup applesauce ( 1 carbohydrate, 1 fruit)
DAY 2
Breakfast: 1 cup of cooked oats, 1 cup of milk, ¼ cup of dried fruit or ½ cup fresh/ frozen (2 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 Tbsp of peanut butter, 1 tsp of jelly, 1 piece of fruit, ½ cup vegetable (2 carbohydrates, 1 oz protein, 1 fat, 1 fruit, 1 vegetable)
Snack: 1 string cheese, 1 piece of fruit, ½ cup of carrots (1 dairy, 1 fruit, 1 vegetable)
Dinner: 4 oz of chicken, 1 cup of cooked brown rice, 1 cup of vegetable, 1 tsp of butter (4 oz of protein, 2 carbohydrates, 2 vegetables, 1 fat)
Snack: 1 cup of low fat yogurt, 1 ½ -3 sheets of graham crackers (1 dairy, 1-2 carbohydrates)
DAY 3
Breakfast: 1 English muffin, 1 egg, 1 tsp of butter, ½ cup of fruit (2 grains, 1 oz protein, 1 fat, 1 fruit)
Lunch: 1 cup of chicken noodle soup, ½ 1 oz turkey sandwich with 1 tsp mustard, side salad with 1 cup lettuce, ½ cup of vegetables, 2 Tbsp reduced fat salad dressing, 1 cup of low fat yogurt (2 grain, 1 oz protein, 2 vegetables, 1 fat, 1 dairy)
Snack: 1 piece of fruit, 1 oz of cheese (1 fruit, 1 dairy)
Dinner: 1 cup- 1 ½ cups pasta, 4 oz of lean ground meat, ½ -1 cup of tomato sauce, ½ cup vegetable, 1 cup milk (2-3 grains, 4 oz protein, 3 vegetables, 1 dairy)
Snack: 2 fig newtons, ½ cup fruit (1 carbohydrate, 1 fruit)
DAY 4
Breakfast: ¼ cup cottage cheese, ½ cup fruit, 2 slices of whole wheat toast, 1 tsp of butter (1 dairy, 1 fruit, 2 carbohydrates, 1 fat)
Lunch: 1 oz of pretzels, 2 slices of whole wheat bread, 2 oz of tuna, 1 tsp of mayonnaise, 1 cup yogurt, ½ cup carrots (3 grains, 2 oz protein, 1 fat, 1 dairy, 1 vegetable)
Snack: 1 medium apple, 1 Tbsp of peanut butter (1 fruit, 1 fat)
Dinner: 3 oz turkey, 1 cup mashed potatoes, 1 cup vegetables ( 3 oz protein, 2 grains, 1 fat, 2 vegetables)
Snack: 1 low fat pudding cup (1 carbohydrate)
DAY 5
Breakfast: 1 cup corn flakes, 1 slice of toast, 1 Tbsp peanut butter 1 cup milk, 1 medium banana (3 carbohydrates, 1 fat, 1 dairy, 1 fruit)
Lunch: 2 oz lunchmeat, 1 slice of cheese, 1 Tbsp mustard, 1 large pita, ½ cup vegetable, 1 Tbsp of low fat veggie dip ( 2 oz protein, 1 dairy, 2 carbohydrates, 1 vegetable, 1 fat)
Snack: 1 cup yogurt, 1 piece of fruit, 15 nuts (1 dairy, 1 fruit, 1 fat)
Dinner: 3 oz fish, 1 medium baked potato, 1 tsp of butter or 1 tbsp of sour cream, 1 cup vegetables (3oz protein, 2 carbohydrates, 1 fat, 2 vegetables)
Snack: 6 vanilla wafers (1 carbohydrate)
2200-2400 calories
DAY 1
Breakfast: 2 packets of instant oatmeal, 1 cup milk, ¼ cup dried fruit or ½ cup fresh/frozen fruit (3 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 Tbsp of peanut butter, 1 tsp of jelly, 1 piece of fruit, ½ cup of vegetables (2 carbohydrates, 1 oz protein, 1 fat, 1 fruit, 1 vegetable)
PM snack: 1 string cheese, 1 piece of fruit, ½ cup vegetable (1 dairy, 1 fruit, 1 vegetable)
Dinner: 5 oz of chicken, 1 cup of pasta, 1 slice of bread with 1 tsp of butter, 1 cup of vegetables, 1 cup milk (5 oz protein, 3 carbohydrates, 1 fat, 2 vegetables, 1 dairy)
Snack: 8 animal crackers (1 carbohydrate)
DAY 2
Breakfast: 1 ½ cups of bran flakes, 1 cup milk, 1 piece of fruit (3 carbohydrates, 1 dairy, 1 fruit)
Lunch: 2 slices of whole grain bread, 2 oz lunch meat, 1 slice of cheese, 1 Tbsp of reduced fat mayo, 1 piece of fruit, ½ cup of vegetables (2 carbohydrates, 2 oz protein, 1 dairy, 1 fat, 1 fruit, 1 vegetable)
PM snack: 1 oz of nuts, 1 low fat yogurt (1 oz protein, 1 fat, 1 dairy)
Dinner: 3 oz of fish, 1 medium baked potato with 1 tsp of butter, 1 cup of vegetables, 1 cup of milk (4 oz protein, 2 carbohydrates, 1 fat, 2 vegetables, 1 dairy)
Snack: 8-16 animal crackers, ½ cup applesauce (1-2 carbohydrates, 1 fruit)
DAY 3
Breakfast: 1 English muffin, 1 egg, 1 tsp of butter, ½ cup of fruit (2 grains, 1 oz protein, 1 fat, 1 fruit)
Lunch: 1 cup of chicken noodle soup, 2 oz turkey sandwich with 1 tsp mustard, side salad with 1 cup lettuce, ½ cup of vegetables, 2 Tbsp reduced fat salad dressing, 1 cup of low fat yogurt (3 grain, 1 oz protein, 2 vegetables, 1 fat, 1 dairy)
Snack: 1 piece of fruit, 2 oz of cheese (1 fruit, 1 dairy, 1 fat)
Dinner: 1 cup- 1 ½ cups pasta, 4 oz of lean ground meat, ½ -1 cup of tomato sauce, ½ cup vegetable, 1 cup milk (2-3 grains, 3 oz protein, 3 vegetables, 1 dairy)
Snack: 2 fig newtons, ½ cup fruit (1 carbohydrate, 1 fruit)
DAY 4
Breakfast: ¼ cup cottage cheese, ½ cup fruit, 2 slices of whole wheat toast, 1 tsp of butter (1 dairy, 1 fruit, 2 carbohydrates, 1 fat)
Lunch: 1 oz of pretzels, 1 granola bar, 2 slices of whole wheat bread, 2 oz of tuna, 1 tsp of mayonnaise, 1 cup yogurt, ½ cup carrots (3-4 carbohydrates, 2 oz protein, 1 fat, 1 dairy, 1 vegetable)
Snack: 1 medium apple, 2 Tbsp of peanut butter (1 fruit, 1 fat, 1oz protein)
Dinner: 3 oz turkey, 1 cup mashed potatoes, 1 cup vegetables ( 3 oz protein, 2 grains, 1 fat, 2 vegetables)
Snack: 1 low fat pudding cup (1 carbohydrate)
DAY 5
Breakfast: 1 cup corn flakes, 1 slice of toast, 2 Tbsp peanut butter 1 cup milk, 1 medium banana (3 carbohydrates, 1 fat, 1 oz protein, 1 dairy, 1 fruit)
Lunch: 2 oz lunchmeat, 1 slice of cheese, 1 Tbsp mustard, 1 large pita, ½ cup vegetable, 1 Tbsp of low fat veggie dip ( 2 oz protein, 1 dairy, 2 carbohydrates, 1 vegetable, 1 fat)
Snack: 1 cup yogurt, 1 piece of fruit, ¼ cup nuts (1 dairy, 1 fruit, 1 oz protein, 1 fat)
Dinner: 3 oz fish, 1 medium baked potato, 1 tsp of butter or 1 tbsp of sour cream, 1 cup vegetables (3oz protein, 2 carbohydrates, 1 fat, 2 vegetables)
Snack: 6-12 vanilla wafers, 1 cup milk (1 carbohydrate, 1 dairy)
2600-2800 calories
DAY 1
Breakfast: 2 eggs, ½ cup vegetable, 2 slices of whole wheat toast, 2 tsp of butter, ½ cup fruit, 1 cup yogurt (2 oz protein, 1 vegetable, 2 carbohydrates, 2 fats, 1 fruit, 1 dairy)
Lunch: 1 cup of chicken noodle soup, 2 slices of whole wheat bread, 3 oz of turkey, 1 slice of cheese, 1 Tbsp of low fat mayonnaise, 1 piece of fruit, 1 cup of vegetable. (3 carbohydrates, 3 oz protein, 1 dairy, 1 fat, 1 fruit, 2 vegetables)
Snack: 2 fig newtons, 1 slice of whole grain bread, 2 Tbsp of peanut butter, 1 piece of fruit, 1 cup milk (2 carbohydrates, 1 oz protein, 1 fat, 1 fruit, 1 dairy)
Dinner: 4 oz lean meat, 1 slice bread, 1 cup rice, 1 cup greens with ½ cup chopped vegetables, 1 Tbsp salad dressing (4 oz protein, 3 carbohydrates, 2 vegetables, 1 fat)
Snack: 1 piece of fruit, 1 low fat pudding cup (1 fruit, 1 carbohydrate)
DAY 2
Breakfast: 2 packets of instant oatmeal, 1 slice of toast, 1 tsp butter 1 cup milk, ¼ cup dried fruit or ½ cup fresh/frozen fruit (3 carbohydrates, 1 fat, 1 dairy, 1 fruit)
Lunch: 1 granola bar, 2 slices of whole grain bread, 2 Tbsp of peanut butter, 1 tsp of jelly, 1 piece of fruit, ½ cup of vegetables 3 carbohydrates, 1 oz protein, 1 fat, 1 fruit, 1 vegetable)
Snack: 1 string cheese, 1 piece of fruit, ½ cup vegetable, 1 serving crackers (1 dairy, 1 fruit, 1 vegetable, 1 carbohydrate)
Dinner: 5 oz of chicken, 1 cup of pasta, 1 slice of bread with 1 tsp of butter, 1 cup of vegetables, 1 cup milk (5 oz protein, 3 carbohydrates, 1 fat, 2 vegetables, 1 dairy)
Snack: 8 animal crackers, ¼ cup cottage cheese, 1 Tbsp of nuts (1 carbohydrate, 1 oz protein)
DAY 3
Breakfast: 1 ½ cups of bran flakes, 1 cup milk, 1 piece of fruit (3 carbohydrates, 1 dairy, 1 fruit)
Lunch: 1 oz pretzels, 2 slices of whole grain bread, 2 oz lunch meat, 1 slice of cheese, 1 Tbsp of reduced fat mayo, 1 medium apple, ½ cup of vegetables (3 carbohydrates, 2oz protein, 1 dairy, 1 fats, 1 fruit, 1 vegetable)
PM snack: 1 oz of nuts, 1 low fat yogurt, 1 granola bar (1 oz protein, 1 fat, 1 dairy, 1 carbohydrate)
Dinner: 4 oz of fish, 1 medium baked potato with 1 tsp of butter, 1 cup of vegetables, 1 cup of milk (4 oz protein, 2 carbohydrates, 1 fat, 2 vegetables, 1 dairy)
Snack: 8-16 animal crackers, ½ cup applesauce, 1 Tbsp peanut butter (1-2 carbohydrates, 1 fruit, 1 fat)
DAY 4
Breakfast: ½ cup cottage cheese, ½ cup fruit, 1 bagel, 2 tsp of butter (1 dairy, 1 oz protein, 1 fruit, 4 carbohydrates, 2 fats)
Lunch: 1 oz of pretzels, 1 granola bar, 2 slices of whole wheat bread, 3 oz of tuna, 1 tsp of mayonnaise, 1 cup yogurt, ½ cup carrots (3-4 carbohydrates, 3 oz protein, 1 fat, 1 dairy, 1 vegetable)
Snack: 1 medium apple, 2 Tbsp of peanut butter (1 fruit, 1 fat, 1oz protein)
Dinner: 3 oz turkey, 1 cup mashed potatoes, 1 cup vegetables ( 3 oz protein, 2 grains, 1 fat, 2 vegetables)
Snack: 1 low fat pudding cup (1 carbohydrate)
DAY 5
Breakfast: 1 cup corn flakes, 2 slices of whole grain toast, 2 Tbsp peanut butter 1 cup milk, 1 medium banana (4 carbohydrates, 1 fat, 1 oz protein, 1 dairy, 1 fruit)
Lunch: 3 oz lunchmeat, 1 slice of cheese, 1 Tbsp mustard, 1 large pita, 15 baked chips ½ cup vegetable, 1 Tbsp of low fat veggie dip ( 3 oz protein, 1 dairy, 3 carbohydrates, 1 vegetable, 1 fat)
Snack: 1 cup yogurt, 1 piece of fruit, ¼ cup nuts (1 dairy, 1 fruit, 1 oz protein, 1 fat)
Dinner: 3 oz fish, 1 medium baked potato, 1 tsp of butter or 1 tbsp of sour cream, 1 cup vegetables (3oz protein, 2 carbohydrates, 1 fat, 2 vegetables)
Snack: 6-12 vanilla wafers, 1 cup milk (1-2 carbohydrates, 1 dairy)
