SAMPLE MENUS FOR A 2000 CALORIE FOOD PATTERN 

Use this 7-day menu as a motivational tool to help put a healthy eating pattern into practice, and to identify creative new ideas for healthy meals. Averaged over a week, this menu provides the recommended amounts of key nutrients and foods from each food group. The menus feature a large number of different foods to inspire ideas for adding variety to food choices. They are not intended to be followed day-by-day as a specific prescription for what to eat.

Spices and herbs can be used to taste. Try spices such as chili powder, cinnamon, cumin, curry powder, ginger, nutmeg, mustard, garlic powder, onion powder, or pepper. Try fresh or dried herbs such as basil, parsley, cilantro, chives, dill, mint, oregano, rosemary, thyme, or tarragon. Also try salt-free spice or herb blends.

While this 7-day menu provides the recommended amounts of foods and key nutrients, it does so at a moderate cost. Based on national average food costs, adjusted for inflation to March 2011 prices, the cost of this menu is less than the average amount spent for food, per person, in a 4-person family.

DAY 1

BREAKFAST

Creamy oatmeal (cooked in milk):

½ cup uncooked oatmeal

1 cup low-fat or fat-free milk

2 Tbsp raisins

2 tsp brown sugar

Beverage: 1 cup orange juice

LUNCH

Taco salad:

2 ounces tortilla chips

2 ounces cooked ground turkey

2 tsp corn/canola oil (to cook turkey)

¼ cup kidney beans*

½ ounce low-fat cheddar cheese

½ cup chopped lettuce

½ cup avocado

1 tsp lime juice (on avocado)

2 Tbsp salsa

Beverage: 1 cup water, coffee or tea**

DINNER

Spinach lasagna roll-ups:

1 cup lasagna noodles (2 oz dry)

½ cup cooked spinach

½ cup ricotta cheese

1 ounce part-skim mozzarella cheese

½ cup tomato sauce*

1 ounce whole wheat roll

1 tsp tub margarine

Beverage: 1 cup low-fat or fat-free milk

SNACKS

2 Tbsp raisins

1 ounce unsalted almonds

DAY 2

BREAKFAST

Breakfast burrito:

1 flour tortilla (8” diameter)

1 scrambled egg

1 cup black beans*

2 Tbsp salsa

½ large grapefruit

Beverage: 1 cup water, coffee or tea**

LUNCH

Roast beef sandwich:

1 small whole grain hoagie bun

2 ounces lean roast beef

1 slice part-skim mozzarella cheese

2 slices tomato

¼ cup mushrooms

1 tsp corn/canola oil (to cook mushrooms)

1 tsp mustard

Baked potato wedges:

1 cup potato wedges

1 tsp corn/canola oil (to cook potato)

1 Tbsp ketchup

Beverage: 1 cup low-fat or fat-free milk

DINNER

Baked salmon on beet greens:

4 ounce salmon filet

1 tsp olive oil

2 tsp lemon juice

1 cup cooked beet greens (sauteed in 2 tsp corn/canola oil)

Quinoa with almonds:

½ cup quinoa

½ ounce slivered almonds

Beverage: 1 cup low-fat or fat-free milk

SNACKS

1 cup cantaloupe balls

DAY 3

BREAKFAST

Cold cereal:

1 cup ready-to-eat oat cereal

1 medium banana

½ cup fat-free milk

1 slice whole wheat toast

1 tsp tub margarine

Beverage: 1 cup prune juice

LUNCH

Tuna salad sandwich:

2 slices rye bread

2 ounces tuna

1 Tbsp mayonnaise

1 Tbsp chopped celery

½ cup shredded lettuce

1 medium peach

Beverage: 1 cup low-fat or fat-free milk

DINNER

Roasted chicken:

3 ounces cooked chicken breast

1 large sweet potato, roasted

½ cup succotash (limas & corn)

1 tsp tub margarine

1 ounce whole wheat roll

1 tsp tub margarine

Beverage: 1 cup water, coffee or tea**

SNACKS

¼ cup dried apricots

1 cup flavored yogurt (chocolate)

DAY 4

BREAKFAST

1 whole wheat English muffin

1 Tbsp all-fruit preserves

1 hard-cooked egg

Beverage: 1 cup water, coffee or tea**

LUNCH

White bean-vegetable soup:

1 ¼ cup chunky vegetable soup with pasta

½ cup white beans*

6 saltine crackers*

½ cup celery sticks

Beverage: 1 cup low-fat or fat-free milk

DINNER

Rigatoni with meat sauce:

1 cup rigatoni pasta (2 oz dry)

2 ounces cooked ground beef (95% lean)

2 tsp corn/canola oil (to cook beef)

½ cup tomato sauce*

3 Tbsp grated parmesan cheese

Spinach salad:

1 cup raw spinach leaves

½ cup tangerine sections

½ ounce chopped walnuts

4 tsp oil and vinegar dressing

Beverage: 1 cup water, coffee or tea**

SNACKS

1 cup nonfat fruit yogurt

Nutrition, Health and Wellness Certified Organic Raw Foods From Sunfood Superfoods

 DAY 5

BREAKFAST

Cold cereal:

1 cup shredded wheat

½ cup sliced banana

½ cup low-fat or fat-free milk

1 slice whole wheat toast

2 tsp all-fruit preserves

Beverage: 1 cup low-fat or fat-free chocolate milk

LUNCH

Turkey sandwich:

1 whole wheat pita bread (2 oz)

3 ounces roasted turkey, sliced

2 slices tomato

¼ cup shredded lettuce

1 tsp mustard

1 Tbsp mayonnaise

½ cup grapes

Beverage: 1 cup tomato juice*

DINNER

Steak and potatoes:

4 ounces broiled beef steak

1 cup mashed potatoes made with milk and 2 tsp tub margarine

½ cup cooked green beans

1 tsp tub margarine

1 tsp honey

1 ounce whole wheat roll

1 tsp tub margarine

Frozen yogurt and berries:

½ cup frozen yogurt (chocolate)

¼ cup sliced strawberries

Beverage: 1 cup low-fat or fat-free milk

SNACKS

1 cup frozen yogurt (chocolate)

 DAY 6

BREAKFAST

French toast:

2 slices whole wheat bread

3 Tbsp low-fat or fat-free milk and 1 egg (in French toast)

2 tsp tub margarine

1 Tbsp pancake syrup

½ large grapefruit

Beverage: 1 cup fat-free milk

LUNCH

3-bean vegetarian chili baked potato:

¼ cup each cooked kidney beans,* navy beans,* and black beans*

½ cup tomato sauce*

¼ cup chopped onion

2 Tbsp chopped jalapeno peppers

1 tsp corn/canola oil (to cook onion and peppers)

¼ cup cheese sauce

1 large baked potato

½ cup cantaloupe

Beverage: 1 cup water, coffee or tea**

DINNER

Hawaiian pizza:

2 slices cheese pizza, thin crust

1 ounce lean ham

¼ cup pineapple

¼ cup mushrooms

1 tsp safflower oil (to cook mushrooms)

Green salad:

1 cup mixed salad greens

4 tsp oil and vinegar dressing

Beverage: 1 cup low-fat or fat-free milk

SNACKS

3 Tbsp hummus

5 whole wheat crackers*

DAY 7 

BREAKFAST

Buckwheat pancakes with berries:

2 large (7") pancakes

1 Tbsp pancake syrup

¼ cup sliced strawberries

Beverage: 1 cup orange juice

LUNCH

New England clam chowder:

3 ounces canned clams

½ small potato

2 Tbsp chopped onion

2 Tbsp chopped celery

6 Tbsp evaporated milk

¼ cup low-fat or fat-free milk

1 slice bacon

1 Tbsp white flour

10 whole wheat crackers*

1 medium orange

Beverage: 1 cup low-fat or fat-free milk

DINNER

Tofu-vegetable stir-fry:

4 ounces firm tofu

½ cup chopped Chinese cabbage

¼ cup sliced bamboo shoots

2 Tbsp chopped sweet red peppers

2 Tbsp chopped green peppers

1 Tbsp corn/canola oil (to cook stir-fry)

1 cup cooked brown rice (2 oz raw)

Honeydew yogurt cup:

¾ cup honeydew melon

½ cup plain fat-free yogurt

Beverage: 1 cup water, coffee or tea**

SNACKS

1 large banana spread with

2 Tbsp peanut butter*

1 cup nonfat fruit yogurt

 Notes


*Foods that are reduced sodium, low sodium, or no-salt added products. These foods can also be prepared from scratch with no added salt. All other foods are regular commercial products, which contain variable levels of sodium. Average sodium level of the 7-day menu assumes that no salt is added in cooking or at the table.


**Unless indicated, all beverages are unsweetened and without added cream or whitener.


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Diet Plans and Meal Planning Courtesy of Bistro MD 

 Sample menus provided by ChooseMyPlate.gov

 
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