Sample Menus For A 2000 Calorie Food Pattern (Page 2 of 3) in pdf

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 5

Day 6

Day 7

* Starred items are foods that are

labeled as no-salt-added, low-

BREAKFAST

sodium, or low-salt versions of the

foods.They can also be prepared

Cold cereal

French toast

Pancakes

from scratch with little or no added

1 cup shredded wheat cereal

2 slices whole wheat French toast

3 buckwheat pancakes

1 tbsp raisins

2 tsp soft margarine

salt. All other foods are regular

1 cup fat-free milk

2 tbsp maple syrup

3 tbsp maple syrup

commercial products which contain

1 small banana

1/2 medium grapefruit

1/2 cup strawberries

variable levels of sodium. Average

1 slice whole wheat toast

1 cup fat-free milk

3/4 cup honeydew melon

sodium level of the 7 day menu

1 tsp soft margarine

1/2 cup fat-free milk

assumes no-salt-added in cooking

1 tsp jelly

LUNCH

or at the table

LUNCH

Vegetarian chili on baked potato

1 cup kidney beans*

Manhattan clam chowder

Smoked turkey sandwich

1/2 cup tomato sauce w/ tomato

3 ounces canned clams (drained)

2 ounces whole wheat pita bread

tidbits*

3/4 cup mixed vegetables

1/4 cup romaine lettuce

3 tbsp chopped onions

1 cup canned tomatoes*

2 slices tomato

1 ounce lowfat cheddar cheese

10 whole wheat crackers*

3 ounces sliced smoked turkey

1 tsp vegetable oil

1 medium orange

breast*

1 medium baked potato

1 cup fat-free milk

1 tbsp mayo-type salad dressing

1/2 cup cantaloupe

1 tsp yellow mustard

3/4 cup lemonade

1/2 cup apple slices

DINNER

1 cup tomato juice*

DINNER

Vegetable stir-fry

4 ounces tofu (firm)

DINNER

Hawaiian pizza

1/4 cup green and red bell peppers

2 slices cheese pizza

1/2 cup bok choy

Grilled top loin steak

1 ounce canadian bacon

2 tbsp vegetable oil

5 ounces grilled top loin steak

1/4 cup pineapple

1 cup brown rice

3/4 cup mashed potatoes

2 tbsp mushrooms

1 cup lemon-flavored iced tea

2 tsp soft margarine

2 tbsp chopped onions

1/2 cup steamed carrots

Green salad

1 tbsp honey

1 cup leafy greens

SNACKS

2 ounces whole wheat dinner roll

3 tsp sunflower oil and vinegar

1 tsp soft margarine

dressing

1 ounce sunflower seeds*

1 cup fat-free milk

1 large banana

1 cup low-fat fruited yogurt

SNACKS

1 cup low-fat fruited yogurt

5 whole wheat crackers*

1/8 cup hummus

1/2 cup fruit cocktail (in water or juice)

Sample Menus For A 2000 Calorie Food Pattern Page 2

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