3000 Calorie Sample Menu
A Full 7 Day Menu Plan

Day One

Breakfast

Huevos Rancheros

1 med. Tomato
1 tbsp cilantro
1 tbsp red onion
¼ tsp salt
1-2 dashes Tabasco sauce
1/8 cup canned black beans, drained & rinsed
½ tbsp apple cider vinegar
3 lg eggs
3 fat free whole wheat tortillas
3 tbsp shredded cheese.

Chop tomatoes and cilantro in food processor until finely chopped. Add the onion, salt and Tabasco and pulse two or three more times until mixture looks like chunky salsa. Transfer to medium bowl and stir in black beans.

Fill a large skillet with water to a depth of one inch. Add the vinegar and bring to a boil over high heat. Reduce heat to medium low, break an egg into a small custard cup, then slip the egg into boiling water. Repeat with remaining eggs. Cook until whites are firm, about 1 ½ mins.

Lay the tortillas flat on plates and top each with ¼ of tomato mixture. Transfer the poached eggs from the pan to the plates, using a slotted spoon so they can drain and take care not to break the yolks. Top each serving with 1 tbsp of shredded cheese. (Makes 3 servings)

1 cup fruit salad

Snack

Protein shake with 1 tbsp peanut butter

Lunch

Seared Tuna Salad

2 scallions
1 inch fresh ginger, peeled
2 garlic cloves, pressed
1 pound tuna steak
2 tsp reduced salt soy sauce
2 tsp toasted sesame oil
6 cups mixed salad greens
1 cucumber, thinly sliced
1 carrot, shredded
2 tbsp plus 2 tsp balsamic vinegar

Place scallions and ginger on a cutting board and finely chop or use food processor. Mix with pressed garlic to form a paste.

Brush both sides of tuna with soy sauce. Set aside at room temp. for five minutes.

Heat a large non stick skillet over high heat until very hot. Add the oil, then carefully slip tuna into the pan. Cook two minutes, then turn and continue cooking until desired doneness.

Arrange 1 ½ cups of salad greens and ¼ cup of the cucumber and carrot on each of four plates. Slice the tuna into ¼ inch thick strips, cutting against the grain so the steak does not fall apart. Lay ¼ of the slices over each salad. Drizzle two teaspoons balsamic vinegar over each portion. (Makes four servings).

1 cup of 1% milk
Low fat muffin
Large salad with reduced fat dressing

Afternoon Snack

1 cup trail mix with nuts

Dinner

Luau Pork

4 – 4 ounce lean pork tenderloins
½ cup chopped onion
½ cup chopped green bell pepper
1 cup crushed pineapple, packed in fruit juice
2/3 cup water
½ tsp ground ginger
2 cups dried bread cubes
2 tbsp apricot spreadable fruit

Preheat over to 350. Spray an 8x8 baking dish with cooking spray. In a large skillet, lightly brown the meat on both sides. Remove meat from skillet. Add onion and green pepper to skillet. Sauté until vegetables are tender crisp, about 3-4 minutes. Stir in undrained pineapple, water and ginger. Add bread cubes. Mix well to combine. Spoon bread mixture into prepared baking dish. Arrange browned meat evenly over bread mixture. Spread about 1 ½ tsps spreadable fruit over each piece of meat. Cover with aluminum foil and bake 30 minutes. Uncover and continue baking 10 minutes. (Makes two large servings)

Steamed vegetables
½ cup pasta
1 cup milk

Dessert–

Chocolate pudding with reduced calorie whipped topping

Total Calorie Count Day One – Approx 2,870

Day Two

Breakfast

2 Slices Homemade French Toast
1 cup Fruit Juice
1 cup assorted berries

Snack

1 cup 2% cottage cheese
1 medium tomato chopped
1 cup 1% milk

Lunch

1 pork and beef bratwurst
1 whole wheat hot dog bun
1 cup salad with assorted vegetables
1 tbsp salad regular dressing
1 can diet soda

Snack

Carrot sticks (approx ½ cup)
20 cheese nips
1 banana
1 cup 1% milk

Dinner

Meat & Cheese cannelloni (2 pieces)
1 cup steamed assorted veggies
1 cup 1% milk

Bedtime Snack

1 cup fruit flavored low fat yogurt
1 granola bar

Total Calorie Count Day Two – Approx 3,044

Day Three

Breakfast

3/4 cup serving Quaker Old Fashioned Oatmeal
2 slices of whole wheat toast
2 tablespoons of peanut butter
1 cup 1% milk – 102 calories
½ cup Orange Juice

Lunch

Grilled Cheese Sandwich
2 slices of whole wheat bread
3 ounces of low fat cheese
2 pats of margarine to grill sandwich
1 ounce of Baked Ruffles Potato Crisps
1/2 cup of cantaloupe
1 cup 1% milk

Afternoon Snack

1 1/2 ounces Baked Tostitos Tortilla Chips
4 Tablespoons of Cheese Dip
2 slices of whole wheat bread
2 ounces of luncheon meat
8 ounces of sports beverage

Dinner

4 Beef and Cheese Tacos
4 taco shells
4 ounces of lean beef
2 ounces of low fat cheese
chopped lettuce and tomatoes
2 Tablespoons of Tostitos Salsa
1/2 cup canned corn
1 cup skim milk

Bedtime Snack

1 cup serving vanilla pudding
1 banana sliced in pudding

Total Calorie Count Day Three – Approx 3,010

Day Four

Breakfast

1 1/2 cup cornflakes or 1 cup cooked oatmeal - 132 calories
1 cup skim milk - 90 calories
1 slice whole wheat toast - 60 calories
2 tsp. margarine or 2 Tbsp. reduced-fat margarine - 50 calories
1 egg or 1/4 cup scrambled egg substitute - 50 calories
1/2 cup grapefruit or 1/2 cup orange juice - 120 calories

Snack

1 peanut butter and jelly sandwich
2 slices whole wheat bread -120 calories
2 Tbsp. peanut butter - 180 calories
1 Tbsp. jelly or jam (1 Tbsp. = size of half a walnut shell) - 50 calories

Lunch

1 cup vegetable beef soup -78 calories
1 turkey sandwich: 2 slices whole wheat bread - 120 calories
3 oz. sliced turkey breast (3 oz. = size of your palm) - 132 calories
3 tsp. mayonnaise or 3 Tbsp. reduced-fat mayonnaise, lettuce, tomato, mustard - 60 calories
2 cups raw carrots or celery sticks - 94 calories
1 small apple - 80 calories

Snack

2 to 5 non-fat whole wheat crackers - 30 calories
1 oz. reduced-fat cheese (size of two dominoes) - 115 calories
1 cup sugar-free pudding - 90 calories
1/2 cup apple juice - 58 calories

Dinner

4 oz. baked pork chop - 264 calories
1/2 cup cooked noodles - 106 calories
1 whole wheat dinner roll - 70 calories
2 tsp. margarine or 2 Tbsp. reduced-fat margarine -50 calories
1 cup cooked green beans - 200 calories
1 small brownie - 90 calories
1 cup skim milk - 90 calories

Snack

1 cup skim milk - 90 calories
5 graham crackers -150 calories
2 tsp. peanut butter - 180 calories

Total Calorie Count Day Four – Approx 2,999

Day Five

Breakfast

Trail Mix 1/4 Cup
Milk 1 cup
Egg, whole, cooked, scrambled 1 large
Seeds, flaxseed 2 tsp(s)
Rice or other Cereal 1 Cup

Lunch

2 Rice cakes, brown rice
Mayonnaise, 1 tbsp(s)
4 oz Turkey Breast
Trail Mix ½ cup
Peppers, sweet, red, raw 1/2 cup(s),
 
Afternoon Snack

Flaxseed 1 tbsp
Milk 1 cup
Whey Protein 1 1/2 Scoops
 
Dinner

Rice Pasta (Brown) 2 1/2 dry oz
Tomato products, canned, sauce, with tomato tidbits 1/4 cup
Celery, raw 1 stalk, large
Beef, ground, 80% lean meat / 20% fat,


Bedtime Snack

Quinoa 1/2 cup(s) cooked
Kale, raw 1 cup(s), chopped
Roasted Chicken, Leg and Back 5 oz

Total Calorie Count Day Five – Approx 2,975

Day Six

Breakfast

6oz. juice
½ bagel with jelly
½ cup uncooked oatmeal
8 oz. skim milk with
Egg white protein

Snack

8oz yogurt
Fruit
3 pancakes
2 Tbsp flax seed

Lunch

Bowl of vegetable soup
Tuna Sandwich w/tbsp. of low-fat mayo
8oz. milk
Large Salad
1 Tbsp salad oil

Snack

2 serving cereal and 8oz milk
Fruit
1 Tbsp flax seed

Dinner

3oz salmon
1 potato
1 cup carrots
1 cup broccoli

Snack

4 pretzels
1 piece fruit

Total Calorie Count Day Six – Approx 3,000

Day Seven

Breakfast

2 slices whole grain bread
2 Tbsp peanut butter
1 cup calcium fortified orange juice

Snack

1 cup skim milk
1 small cinnamon raisin bagel
1 Tbsp cheese

Lunch

2 fajitas (2 medium flour tortillas, 1 cup sautéed vegetables, 4 ounces chicken, ¼ cup salsa, 1 oz. shredded cheese)
Shredded lettuce salad
2 Tbsp guacamole
1 cup pinto beans
1 ½ cups strawberries

Snack

6 ounces low fat fruited yogurt
¼ cup low fat granola cereal with fruit and nuts

Dinner

4 ounce sirloin steak, trimmed
1 medium roasted red potato, with 1 tsp. olive oil
1 cup cooked carrots
Mixed green salad
1 Tbsp Italian dressing

Bedtime Snack

1 orange
1 string cheese stick
4 crisp bread crackers

Total Calorie Count Day Seven – Approx 3,012

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