Sample Menus For A 2000 Calorie Food Pattern printable pdf download

Sample Menus for a 2000 Calorie Food Pattern

Averaged over a week, this seven day menu provides all of the recommended amounts of nutrients and food from each food group.

(Italicized foods are part of the dish or food that preceeds it.)

Day 1

Day 2

Day 3

Day 4

BREAKFAST

Breakfast burrito

Hot cereal

Cold cereal

1 whole wheat English muffin

1 flour tortilla (7" diameter)

1/2 cup cooked oatmeal

1 cup bran flakes

2 tsp soft margarine

1 scrambled egg (in 1 tsp soft

2 tbsp raisins

1 cup fat-free milk

1 tbsp jam or preserves

margarine)

1 tsp soft margarine

1 small banana

1 medium grapefruit

1/3 cup black beans*

1/2 cup fat-free milk

1 slice whole wheat toast

1 hard-cooked egg

2 tbsp salsa

1 cup orange juice

1 tsp soft margarine

1 unsweetened beverage

1 cup orange juice

1 cup prune juice

1 cup fat-free milk

LUNCH

Taco salad

White bean-vegetable soup

2 ounces tortilla chips

Tuna fish sandwich

1 1/4 cup chunky vegetable soup

Roast beef sandwich

2 ounces ground turkey, sauteed in

2 slices rye bread

1/2 cup white beans*

1 whole grain sandwich bun

2 tsp sunflower oil

3 ounces tuna (packed in water,

2 ounce breadstick

3 ounces lean roast beef

1/2 cup black beans*

drained)

8 baby carrots

2 slices tomato

1/2 cup iceberg lettuce

2 tsp mayonnaise

1 cup fat-free milk

1/4 cup shredded romaine lettuce

2 slices tomato

1 tbsp diced celery

1/8 cup sauteed mushrooms

1 ounce low-fat cheddar cheese

1/4 cup shredded romaine lettuce

(in 1 tsp oil)

2 tbsp salsa

2 slices tomato

DINNER

1 1/2 ounce part-skim mozzarella

1/2 cup avocado

1 medium pear

cheese

1 tsp lime juice

1 cup fat-free milk

Rigatoni with meat sauce

1 tsp yellow mustard

1 unsweetened beverage

1 cup rigatoni pasta (2 ounces dry)

3/4 cup baked potato wedges*

1/2 cup tomato sauce tomato bits*

1 tbsp ketchup

DINNER

2 ounces extra lean cooked ground

1 unsweetened beverage

DINNER

beef (sauteed in 2 tsp vegetable oil)

Roasted chicken breast

3 tbsp grated Parmesan cheese

Spinach lasagna

3 ounces boneless skinless

Spinach salad

DINNER

1 cup lasagna noodles, cooked

chicken breast*

1 cup baby spinach leaves

(2 oz dry)

1 large baked sweetpotato

1/2 cup tangerine slices

Stuffed broiled salmon

2/3 cup cooked spinach

1/2 cup peas and onions

1/2 ounce chopped walnuts

5 ounce salmon filet

1/2 cup ricotta cheese

1 tsp soft magarine

3 tsp sunflower oil and vinegar

1 ounce bread stuffing mix

1/2 cup tomato sauce tomato bits*

1 ounce whole wheat dinner roll

dressing

1 ounce part-skim mozzarella

1 tsp soft margarine

1 cup fat-free milk

1 tbsp chopped onions

1 tbsp diced celery

cheese

1 cup leafy greens salad

2 tsp canola oil

1 ounce whole wheat dinner roll

3 tsp sunflower oil and vinegar

1/2 cup saffron (white) rice

1 cup fat-free milk

dressing

SNACKS

1 ounce slivered almonds

1/2 cup steamed broccoli

1 cup low-fat fruited yogurt

1 tsp soft margarine

SNACKS

1 cup fat-free milk

1/2 ounce dry-roasted almonds*

1/4 cup dried apricots

1/4 cup pineapple

1 cup low-fat fruited yogurt

SNACKS

2 tbsp raisins

1 cup cantaloupe

Sample Menus For A 2000 Calorie Food Pattern

Related Articles

Related forms

Related Categories