EXAMPLE 1600 CALORIE MENU PLAN:

One week of menus:

DAY ONE MEAL IDEAS

Breakfast

1 slice whole wheat toast
4 boiled or scrambled egg whites
2 teaspoon olive oil or margarine (or 2 tablespoons diet margarine)
1 cup skim milk or 6 oz light yogurt

Snack

1 small apple or orange
½ cup cottage cheese

Lunch

Tuna Wrap:
1 medium whole wheat tortilla
4 ounces of flaked tuna (water packed)
1 cup diced veggies (cucumber, tomato, onion celery)
2 tablespoons avocado or 1 tablespoon reduced fat mayo
or salad dressing

Snack

1 small banana
1 cup skim/ low fat milk or 6 oz light yogurt

Dinner

1/2 cup cooked beans, peas or corn
1 ½ cups steamed vegetables (carrots, cauliflower, broccoli)
4 ounces chicken or turkey breast
2 teaspoon olive oil or margarine

Snack

1 cup skim/ low fat milk or 6 oz light yogurt


DAY TWO MEAL IDEAS

Breakfast

Morning Parfait :
¾ cup bran cereal or 1/4 cup grapenuts
½ cup low fat cottage cheese
¾ cup berries
5-6 almonds
sprinkle with cinnamon (sweetener packet as desired)

Snack

17 grapes or 2 small plums
1 cup skim/ low fat milk or 6 oz light yogurt

Lunch

2/3 cup brown rice or 10 whole-wheat crackers
Asian Chicken Salad:
1 cup shredded cabbage (red and/or green)
1 cup diced vegetables (carrot, cucumber, bean sprouts)
5 ounce of skinless chicken breast strips
10 chopped cashews or 2 teaspoons oil
topped with rice vinegar, soy sauce

Snack

1 cup low fat milk or 6 oz light yogurt

Dinner

1 small whole wheat roll or baked potato
5 ounces lean pork
1 cup steamed carrots or zucchini
2 teaspoons margarine or 2 tablespoons diet margarine

Snack

1 cup low fat milk or 6 oz light yogurt

DAY THREE MEAL IDEAS

Breakfast

AM Burrito:

1 corn tortilla or half wheat pita filled with
2 egg whites
1 ounce of low fat turkey sausage or cheese
salsa or diced tomato
2 tablespoons avocado or light sour cream
1 cup skim milk or 6 ounces light yogurt

Snack

1 cup melon cubes

Lunch

1 small sweet potato or 1 cup butternut squash
5 ounces turkey
1 cup steamed broccoli or spinach sprinkled with
2 teaspoon toasted pine nuts

Snack

1 medium peach
1 cup skim milk or 6 ounces light yogurt

Dinner

5 ounces grilled salmon over
1 cup cooked pasta or lentils
1/2 cup green beans
sautéed with 2 teaspoon olive oil, chopped garlic
1 cup salad greens
and drizzled with balsamic vinegar

Snack

1 cup skim milk or 6 ounces light yogurt


DAY FOUR MEAL IDEAS

Breakfast

1 cup cooked oats mixed with
1 cup skim milk
2 tablespoons raisins
8 pecan halves

Snack

1/2 cup low fat cottage cheese or 2 ounces low fat cheese

Lunch

Spinach Salad Toss:

1 ½ cups spinach leaves
½ cup diced tomato, celery, mushrooms
4 boiled egg whites chopped `
2 ounces low-fat cheese
dressed with 2 tablespoons each of
balsamic vinegar and Dijon mustard
8 black olives
5 grain crackers or 2 rice cakes

Snack

1 medium pear
1 cup milk or 6 ounces light yogurt

Dinner

5 ounces skinless baked chicken breast
1 cup steamed asparagus with lemon juice
1/2 cup black beans
2 tablespoons avocado or 1 teaspoon oil

Snack

1 cup milk or 6 ounces light yogurt

DAY FIVE MEAL IDEAS

Breakfast

1 small toaster waffle
½ cup chunky applesauce or ¾ berries
½ cup cottage cheese
10 almonds

Snack

1 cup nonfat milk or 6 ounces light yogurt

Lunch

burger/sandwich
grilled veggie burger patty (or 2 oz turkey slices)
1 whole wheat bun with
1 large romaine lettuce leaf, cucumber and tomato slice
and Dijon mustard
1 cup carrot and celery sticks
2 tablespoons reduced fat salad dressing

Snack

1 small nectarine
1 cup nonfat milk or 6 ounces light yogurt
Dinner

6 ounces baked halibut served over
1 cup steamed kale or Swiss Chard and
1/2 cup white beans and 2 teaspoons chopped garlic
2 tablespoons parmesan cheese
2 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt or soy yogurt


DAY SIX MEAL IDEAS:

Breakfast

1 whole wheat english muffin
2 tablespoon peanut butter
1 cup nonfat milk or 6 ounces light yogurt

Snack

1 cup cantaloupe cubes
1/2 cup cottage cheese

Lunch

Turkey Wrap

1 small whole wheat or corn tortilla
3 ounces sliced turkey breast
1 –2 large spinach or romaine leaves
½ cup sliced tomato, mushrooms, cucumber
2 Tablespoons avocado or 1 Tablespoon reduced fat mayo
spread with 1-2 tablespoons Dijon mustard

Snack

3/4 cup blueberries
1 cup nonfat milk or 6 ounces light yogurt

Dinner

½ cup cooked pasta or couscous
1/2 cup tomato sauce
1 cup grilled vegetables (pepper, carrot, onion, eggplant)
2 Tablespoons parmesan cheese
1/2 cup reduced fat shredded cheese

Snack

1 cup nonfat milk or 6 ounces light yogurt

DAY SEVEN MEAL IDEAS

Breakfast

AM smoothie
1 cup skim milk or 6 ounces light yogurt,
2 tablespoons protein powder (genisoy)
¾ cup berries or 1 small banana (frozen)

Snack

5 whole grain crackers or 2 rice cakes
1 tablespoon peanut butter

Lunch

Mini Pizza
1 whole wheat english muffin or pita topped with
½ cup skim mozzarella and
1/2 cup tomato sauce
1 cup romaine lettuce and/or spinach
topped with 1 tablespoon balsamic vinegar, and
lemon juice

Snack

1/2 cup pineapple chunks
1 cup nonfat milk or 6 ounces light yogurt

Dinner

Stir Fry:
5 ounces lean beef or chicken
1 cup chopped vegetables (snow peas, carrots, broccoli)
1/3 cup brown rice
topped with 1 tablespoon each soy sauce, chopped ginger,
green onion and
10 cashews chopped

Snack

1 cup nonfat milk or 6 ounces light yogurt

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.