2,000 Calorie Sample Menu
Day One Breakfast Toasted Oat Bran Bagel 2 Tbsp light cream cheese 1 ½ cups kiwi and cantaloupe 1 cup skim milk Snack 6 halves dried apricots with ¼ cup nuts Lunch 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 Snack Fat free granola bar 1 cup skim milk Dinner 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 Breakfast ½ cup cooked oatmeal with 2 tbsp raisins and 1 tsp margarine ½ cup skim milk 1 cup orange juice Lunch 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 Snack 1/2 oz. dry roasted almonds ¼ cup pineapple Dinner 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 Breakfast 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 Lunch 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 Snack 1 cup fruit yogurt Dinner 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 Breakfast French Toast (use 2 pieces whole wheat bread and 2 tsp margarine and 2 tbsp syrup) ½ medium grapefruit 1 cup skim milk Lunch 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 Snack 5 whole wheat crackers 1/8 cup Hummus Dinner 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 Breakfast 3 buckwheat pancakes (with 2tsp margarine and 3 tbsp syrup) ½ cup strawberries ¾ cup honeydew melon ½ cup skim milk Lunch 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 Snack 1 oz. sunflower seeds 1 large banana Dinner 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 Breakfast 2 slices whole grain bread 1 T. peanut butter 1 cup calcium fortified orange juice 6 ounce low fat fruit yogurt Snack 1 cup skim or soy milk 1 small cinnamon raisin bagel Lunch 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 Snack 1 orange 1 string cheese stick Dinner 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 Breakfast smoothie: 1 cup skim or soy milk 6 ounces low fat vanilla yogurt 1cup any fruit (blend together; may add ice if desired) Snack 3 crisp bread crackers 2 ounces turkey breast slices Lunch Veggie burger with 1 slice cheese (lettuce, tomato, Ketchup) ½ cup spicy black beans 1 kiwi fruit Snack ¼ cup almonds 3 dried dates Dinner 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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