2,000 Calorie Sample Menu

Day One


Toasted Oat Bran Bagel

2 Tbsp light cream cheese

1 ½ cups kiwi and cantaloupe

1 cup skim milk


6 halves dried apricots with ¼ cup nuts


Roast Beef & Swiss sandwich with 3 oz lean roast beef, 1 oz low fat Swiss cheese, ½ cup grilled green peppers and onions, 2 slices rye bread, 1 tbsp reduced calorie creamy Italian dressing.

1 oz baked potato chips

Assorted raw vegetables with ¼ cup fat free Ranch Dressing


Fat free granola bar

1 cup skim milk


Taco Salad with 1 cup lettuce, 2.5 oz. lean taco meat, ½ cup diced tomatoes, ¼ cup onions, ¼ cup green peppers, small handful baked tortilla chips broken, 2 tbsp non-fat sour cream, 2 tbsp fat free French dressing.

Bedtime Snack

¾ cup low calorie chocolate or vanilla pudding

Total Calorie Count Day One – Approx 1,929

Day Two


½ cup cooked oatmeal with 2 tbsp raisins and 1 tsp margarine

½ cup skim milk

1 cup orange juice


Tuna Sandwich with 2 slices whole wheat bread, 3 oz. tuna (packed in water), 2 tsp mayonnaise, 1 tbsp diced celery, ¼ cup romaine lettuce, 2 slices tomato

1 medium pear

1 cup skim milk


1/2 oz. dry roasted almonds

¼ cup pineapple


Spinach Lasagna

1 cup lasagna noodles cooked

2/3 cup cooked spinach

½ cup ricotta cheese

½ cup tomato sauce

1 oz. part skim mozzarella cheese

1 small whole wheat dinner roll

Small salad with fat free dressing

Total Calorie Count Day Two – Approx 1,975

Day Three


1 cup puffed wheat cereal

1 tbsp raisins

1 cup skim milk

1 small banana

1 slice whole wheat toast with 1 tsp margarine and 1 tsp jelly


Smoked turkey sandwich with 2 slices whole wheat pita bread, ¼ cup romaine lettuce, 2 slices tomato, 3 oz. smoked turkey breast, 1 tbsp reduced fat mayonnaise, 1 tsp yellow mustards

½ cup apple slices

1 cup tomato juice


1 cup fruit yogurt


5 oz. grilled top loin steak

¾ cup mashed potatoes (made with milk and margarine)

½ cup steamed carrots with 1 tsp honey

Small whole wheat dinner roll

1 cup skim milk

Total Calorie Count Day Three – Approx 2,015

Day Four


French Toast (use 2 pieces whole wheat bread and 2 tsp margarine and 2 tbsp syrup)

½ medium grapefruit

1 cup skim milk


Vegetarian chili on baked potato

1 cup kidney beans

½ cup tomato sauce

3 Tbsp chopped onions

1 oz. low fat cheddar cheese

1 tsp vegetable oil

1 medium baked potato

½ cup cantaloupe

¾ cup juice


5 whole wheat crackers

1/8 cup Hummus


Hawaiian Pizza

2 slices cheese pizza

1 oz. bacon or ham

¼ cup pineapple

2 tbsp mushrooms

2 tbsp chopped onions

1 cup green salad

3 tsp oil and vinegar dressing

1 cup skim milk

Bedtime Snack

½ cup fruit cocktail in juice

Total Calorie Count Day Four – Approx 2,000

Day Five


3 buckwheat pancakes (with 2tsp margarine and 3 tbsp syrup)

½ cup strawberries

¾ cup honeydew melon

½ cup skim milk


Manhattan clam chowder with 3 oz. canned clams (drained), ¾ cup mixed vegetables, 1 cup canned tomatoes

10 whole wheat crackers

1 medium orange

1 cup skim milk


1 oz. sunflower seeds

1 large banana


Vegetable stir-fry

4 oz. firm tofu

¼ cup chopped red and green peppers

½ cup bok choy

2 tbsp vegetable oil

1 cup brown rice

Bedtime Snack

1 cup fruit yogurt

Total Calorie Count Day Four – Approx 1,976

Day Six


2 slices whole grain bread

1 T. peanut butter

1 cup calcium fortified orange juice

6 ounce low fat fruit yogurt


1 cup skim or soy milk

1 small cinnamon raisin bagel


1 fajita (1 medium flour tortilla, ½ cup sautéed vegetables, 3 ounces chicken, ¼ cup salsa)

shredded lettuce salad

1 tbsp guacamole

½ cup pinto beans

1½ cups strawberries


1 orange

1 string cheese stick


3 ounce sirloin steak, trimmed

1 medium, roasted red potato with 1 tsp. olive oil

1 cup cooked carrots

Mixed green salad with 1 tbsp Italian dressing

Total Calorie Count Day Six – Approx 2, 098

Day Seven


Breakfast smoothie:

1 cup skim or soy milk

6 ounces low fat vanilla yogurt

1cup any fruit (blend together; may add ice if desired)


3 crisp bread crackers

2 ounces turkey breast slices


Veggie burger with 1 slice cheese (lettuce, tomato, Ketchup)

½ cup spicy black beans

1 kiwi fruit


¼ cup almonds

3 dried dates


Stir fried vegetables with shrimp:

1 ½ cups cabbage, broccoli, squash, etc. sautéed in olive oil

4 ounces shrimp

2/3 cup brown rice

Mixed green salad, with 1 tbsp sunflower seeds and 1 tbsp oil and vinegar dressing

1 cup sliced mixed fruit

Bedtime Snack

1 cup corn bran cereal

1 cup skim or soy milk

Total Calorie Count Day Seven – Approx 1,981

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