~2000 Calorie - Two Week Meal Plan

~16-18 CHO Choices Daily

~6-7 ounces Protein Daily

~4-5 Fat Choices

Include at least 2 servings of non-starchy vegetables at meals…Strive for 5 servings of garden vegetables each day

Include 2-3 servings of fruit each day (count toward CHO choices)

Include 3 servings of a Calcium/Vitamin D rich food source daily (milk & yogurt count toward CHO choices)

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
Breakfast
1 cup high fiber cold cereal
½-3/4 cup skim milk
1 banana with 1 TBSP peanut butter / Breakfast
1-2 scrambled eggs w/ pepper, onion, mushroom
1-2 slices whole wheat toast
4 ounces 100% juice
8 ounces milk beverage / Breakfast
1 whole wheat bagel, 2 TBSP nut butter of choice
1 apple or orange
8 ounces milk beverage / Breakfast
3 buckwheat pancakes
1-2 tsp low fat spread
1 TBSP no sugar added syrup
1 cup fresh berries
Green or Black Tea / Breakfast
1 cup Oatmeal
¼ cup raisins
¼ cup almonds or walnuts
8 ounces milk beverage / Breakfast
1 whole wheat English muffin toasted with 2 TBSP nut butter, 1 tsp jam
4 ounces 100% juice
8 ounces milk beverage / Breakfast
1 cup Malt o Meal
½ banana w/ 1 TBSP peanut butter
Tea
Midmorning Snack
1 hardboiled egg
1 ounce low fat pretzels or high fiber crackers / Midmorning Snack
1 cup dry high fiber cereal / Midmorning Snack
¼ cup dried fruit and ¼ cup pistachios or almonds / Midmorning Snack
Cut up veggies w/ 1 ounce low fat cheese / Midmorning Snack
½ cup high fiber crackers & pretzels / Midmorning Snack
1 hardboiled egg
½ - 1 Cup cut up veggies / Midmorning Snack
1 cup low fat yogurt
Lunch
2 cups fresh spinach or leafy greens
¼ cup raw almonds
½ cup pinto or black beans
1 ounce shredded low fat cheese
2 ounces baked chicken breast
1 cup steamed rice
Iced Tea, Hot Tea or Calorie Free drink
1 cup cut up melon, berries / Lunch
2-3 ounces Shrimp Marinated in olive oil, freshly squeezed orange juice and fresh rosemary
1 cup whole wheat pasta
1 cup sautéed cauliflower, carrots and broccoli, pea pods
8 ounces milk beverage / Lunch
½ cup – 1 cup edamame
1/2cup – 1 cup brown & white rice mixed
1 cup sautéed onion, garlic, carrots, asparagus, fresh green beans
8 ounces milk beverage / Lunch
8 ounces milk beverage
Cobb salad w/ chicken or salmon chunks, 1 egg sliced, cucumbers, radishes, peppers, onion, zucchini, yellow squash
1 TBSP oil based dressing
1 banana
1-2 ounces high fiber crackers / Lunch
8 ounces milk beverage
3 ounces grilled salmon
1 cup fruit salad (strawberries, mango, melon and ¼ walnuts crushed with 1 TBSP dollop of yogurt on top)
1 cup leafy greens with balsamic vinaigrette
1/2 of a whole wheat tortilla or pita toasted/warmed with sprinkle of parmesan on top / Lunch
8 ounces milk beverage
1 cup couscous or quinoa
1 cup Sautéed spinach with pine nuts
½ cup edamame or lentils
½ cup almonds / Lunch
8 ounces milk beverage
½ cup shredded low fat cheese melted on 1 whole wheat tortilla
¼ cup salsa (Limit 2)
1 cup fresh cut up fruit
Mid Afternoon Snack
1-2 ounces pita chips
1 ounce string cheese / Mid Afternoon Snack
1 cup fresh fruit
1 cup cut up veggies / Mid Afternoon Snack
Tea
1-2 ounces high fiber crackers / Mid Afternoon Snack
1 low fat yogurt / Mid Afternoon Snack
1-2 cups popcorn / Mid Afternoon Snack
1 cup fresh fruit / Mid Afternoon Snack
Tea
1-2 ounces high fiber crackers
Dinner
8 ounces milk beverage
2-3 ounces lean protein, fish, seafood
1 cup sautéed greens or cooked garden vegetable
1 small baked potato
1 cup fresh fruit or ½ cup canned/unsweetened fruit / Dinner
8 ounces milk beverage
1-2 cups Vegetable Stew w/ chicken or beef and rice or noodles / Dinner
8 ounce milk beverage
1 whole wheat tortilla
3 ounces turkey
1-2 ounce low fat cheese
1-2 slices avocado
1 cup leafy greens/spinach
½ cup mandarin oranges
1 tbsp hummus spread
Mustard / Dinner
Sugar free or low calorie beverage
2-3 slices thin, whole wheat crust pizza with tomato, mozzarella and basil
1 cup berries and melon / Dinner
1 cup vegetable lasagna
1 cup wax beans
1 ounce flat bread
8 ounce milk beverage / Dinner
1 whole wheat bagel with hummus
1 slice provolone
1 slice havarti
¼ cup alfalfa sprouts
½ cup sliced cucumbers
1 cup carrots / Dinner
1 cup whole wheat past (or mix 50/50 with regular pasta)
½ cup chopped roma tomatoes
¼ tsp garlic
¼ cup chopped onion
½ cup chopped zucchini
½ cup chopped mushrooms
1 ounce crumbled feta
Drizzle on olive oil to toss all ingredients
Evening Snack
½ cup edamame / Evening Snack
¼ cup almonds or walnuts / Evening Snack
1-2 cups popcorn / Evening Snack
1-2 rice cakes w/ hummus or nut butter / 1 fresh fruit / Evening Snack
¼ cup almonds or walnuts / Evening Snack
½ cup edamame