Eating Healthy doesn’t have to be expensive!
2000 calorie/day Sample Menu
Week 1
Breakfast
Tuesday
Wednesday
Thursday
Saturday
Sunday
1 cup whole grain
cereal
Banana
1 cup skim milk
1 cup oatmeal
(made with
skim milk)
½ WW English
muffin
¼ cup raisins
½ cup orange
juice
Egg Sandwich: 1
egg, 1 oz cheese
on WW English
Muffin
½ cup orange
juice
1 cup whole grain
cereal
Banana
½ WW English
muffin
1 cup skim milk
1 cup oatmeal
¼ cup raisins
1 cup skim milk
2 egg omelet w/
veggies
½ cup oven
roasted Potatoes
(leftover)
1 slice WW toast
1 cup skim milk
2 slices Whole
grain French toast
topped with ½ cup
thawed frozen
berries
1 cup skim milk
Lunch
¼ cup Tuna Salad
on WW bread
1 cup cut carrots
6-8 oz non-fat
yogurt
1 cup fruit (fresh or
canned)
2 cups salad w/
hard boiled egg
5 whole grain
crackers
6-8 oz non-fat
yogurt
1 cup fruit (fresh or
canned)
Pulled Pork
Sandwich on roll
½ cup oven roasted
potatoes
1 cup cooked
carrots
1 cup skim milk
English muffin
pizza: WW
English Muffin,
¼ cup sauce, ¼
cup cheese
1 cup salad
1 cup fruit (fresh
or canned)
3-4 oz grilled
chicken
1 cup steamed
broccoli
1 cup WW pasta
½ cup
applesauce
Turkey Burger on
roll w/ 1 oz cheese
1 cup carrots
1 cup fruit (fresh
or canned)
1 cup Turkey Chili
Cornbread (2”
piece)
½ cup
unsweetened
applesauce
1 cup skim milk
¼ cup Tuna
Salad on WW
bread
5 whole grain
crackers
½ cup carrots
1 cup fruit (fresh
or canned)
2-3 oz Pork
Tenderloin
Baked Potato
1 cup green
beans
1 slice WW
bread
1 cup skim milk
Baked Potato
topped w/ 1 cup
broccoli, 2 oz
cheese
1 cup fruit (fresh
or canned)
Dinner
1 cup Turkey
Chili
Cornbread (2”
piece)
1 oz cheese
1 cup fruit
(fresh or
canned)
Grilled Chicken
salad w/ 2 cups
greens
1 slice WW
bread
1 cup skim milk
Snack(s)
5 whole grain
crackers
1 cup cut veggies
and 1 tbsp dressing
1 cup cut
veggies and 1
tbsp light
dressing
6-8 oz non-fat
yogurt
½ cup frozen
berries
1 cup cut veggies
and 1 tbsp light
dressing
5 whole grain
crackers
Apple slices with 1
Tbsp peanut butter
3 cups popped
popcorn (airpopped or light)
Smoothie made
with ½ cup milk,
½ cup yogurt, and
½ cup fruit and ice
$5.00
$5.00
$7.00
$7.00
Approximate
Cost:
Monday
$7.00
$7.00
$6.00
1 cup WW pasta
w/ ¼ cup sauce
WW garlic toast
½ cup
applesauce
1 cup skim milk
Friday
3-4 oz piece grilled
Salmon
1 cup brown rice
1 cup steamed
broccoli
1 cup salad
Eating Healthy doesn’t have to be expensive!
2000 calorie/day Sample Menu
Week 2
Breakfast
Tuesday
Wednesday
Thursday
Friday
1 cup whole grain
cereal
Banana
1 cup skim milk
1 cup oatmeal
(made with
skim milk)
¼ cup raisins
WW English
muffin
½ cup orange
juice
2 egg omelet w/
veggies
½ cup oven
roasted Potatoes
(leftover)
1 slice WW toast
1 cup skim milk
1 cup whole grain
cereal
Banana
1 cup skim milk
Whole Grain English
Muffin with 1 Tbsp
Peanut Butter
Banana
1 cup skim milk
1 cup oatmeal
¼ cup raisins
1 cup skim milk
½ WW English
muffin
1 egg
WW English Muffin
½ cup orange
juice
Lunch
Salmon salad
sandwich on WW
bread
1 cup cut carrots
1 cup fruit (fresh or
canned)
2 cups salad
topped with
2oz taco meat,
2 Tbsp beans,
2 Tbsp corn &
1 oz cheese
5 whole grain
crackers
Peanut Butter
Sandwich on WW
bread
6-8 oz non-fat
yogurt
1 cup fruit (fresh
or canned)
1 cup Chicken StirFry
1 cup brown rice
1 cup fruit (fresh or
canned)
Pizza Turkey
Loaf
5 Whole grain
crackers
1 cup fruit (fresh
or canned)
½ cup orange
juice
Baked Potato
topped w/ 1 cup
broccoli, 2 oz
cheese
5 whole grain
crackers
1 cup fruit (fresh
or canned)
Dinner
2 Turkey soft tacos
on WW tortillas
Shredded lettuce
1 oz cheese
½ cup brown rice
with ¼ cup beans
2 cups salad
1 cup Chicken
Stir-Fry
1 cup brown rice
1 cup salad
1 cup skim milk
Pizza Turkey Loaf
1 sl. WW garlic
toast
1 cup salad
6-8 oz non-fat
yogurt
1 cup cut veggies
with light
dressing
5 Whole grain
crackers
½ cup fruit
6-8 oz yogurt
½ cup whole grain
cereal
3-4 oz grilled
fish
Baked Potato
1 cup steamed
Broccoli
1 cup salad
1 sl. WW bread
1 cup skim milk
3 cups popped
popcorn (airpopped or light)
Chicken and
cheese quesadilla
(2 WW tortillas)
½ cup corn
½ cup applesauce
1 cup skim milk
Snack(s)
3 oz Beef Pot
Roast
½ cup oven
potatoes
1 cup steamed
broccoli
1 sl. WW bread
1 cup skim milk
1 apple sliced
with 1 Tbsp
peanut butter
Open face Pot
Roast sandwich:
2 oz pot roast on
1 sl. WW bread,
with light gravy
6-8 oz non-fat
yogurt
1 cup fruit (fresh
or can)
1 cup pasta w/
¼ cup sauce
1 sl. WW garlic
toast
2 cups salad
1 cup fruit (fresh
or canned)
1 cup skim milk
1 cup cut
veggies w/ light
dressing
$6.00
$6.00
$6.00
$7.00
$6.00
Approximate
cost:
Monday
$6.00
$7.00
Saturday
Sunday
½ cup whole grain
cereal