Sample Menu
Meal/Time
Breakfast:
7:00am
Meal plan
Number of Servings
1-2
Protein
As desired Vegetables
1
Starch
1-2
Fat
Menu Ideas
Menu Ideas
Menu Ideas
½ cup cottage cheese
Sliced tomatoes
1 slice whole wheat toast
Salt, pepper, spices as needed
1-2 Scrambled eggs
Onion, bell pepper
1 slice whole wheat toast
1-2 tablespoons butter
1-2 scrambled eggs
1 cup spinach
Avocado on whole wheat toast
1 teaspoon olive oil
Snack:
10:00am
1
Protein
1
Starch or Fruit
As desired Vegetables
1-2 tablespoons peanut butter
1 small apple
1-2 oz cheese (ex. cheddar, Swiss,
pepper Jack)
6 saltine crackers
½ turkey sandwich
lettuce, tomato, and mustard
1-2 tablespoons mayonnaise
Lunch:
12:00pm
1
Milk
3-4 Protein
As desired Vegetables
2
Starch
1-2 Fat
1 cup non-fat milk
4 oz sliced turkey
Lettuce, tomato, sprouts, etc
Carrots, celery and ranch dressing
2 slices whole wheat bread
1 tablespoon mayo or mustard
1 cup non-fat milk
2 chicken, beef, or carnitas tacos
Salsa, cheese, lettuce, tomato
Garden salad with oil and vinaigrette
2 tablespoons sour cream
Snack:
3:00am
1
Protein
1
Starch or Fruit
As desired Vegetables
1-2 tablespoons nuts
2 tablespoons dried fruit
¼ cup cottage cheese
1 cup melon
1 cup lite yogurt
4 oz sliced ham
2 cups garden salad
½ cup mashed potatoes
1 small whole wheat dinner roll
1-2 tablespoons butter
Oil and vinegar dressing
3 oz shredded chicken
6 multigrain tortilla chips
Salsa
Dinner:
6:00pm
1
Milk
3-4 Protein
As desired Vegetables
2
Starch
1-2 Fat
1 cup non-fat milk
4 oz chicken
2 cups stir fry vegetables
2/3 cup rice
1 tablespoon sesame seed oil
1-2 tablespoon soy sauce
1 cup non-fat milk
4 oz roasted beef
Garden salad
1 cup roasted sweet potato
1 olive oil
1 tablespoon salad dressing
1 cup non-fat milk
4 oz baked fish with lemon
Spring mix-salad
2/3 cup buttered noodles
1 tablespoon olive oil
1 tablespoon salad dressing
Snack:
9:00pm
1
1
1
1 cup non-fat milk
1-2 tablespoons peanut butter
1 slice whole wheat bread
1 cup lite yogurt
Almonds
1 small apple
1 cup non-fat milk
1 oz Swiss cheese
6 saltine crackers
Milk
Protein
Starch or Fruit