Sample Menu for Day 1
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Breakfast
Orange juice
1 cup
112
2
26
Hard-boiled eggs
2 eggs
156
12
2
Wheat bread, toasted
2 slices
130
4
24
Margarine
1 Tbsp
101
0
0
Blueberry muffin
1 item
160
3
23
Banana
1 item
105
1
27
Coffee, brewed
1 cup
9
0
0
Morning Snack
Bagel, plain, enriched, toasted
1 item
195
7
38
w/ peanut butter, smooth
1 Tbsp
96
4
3
Apple
1 item
72
0
19
Oatmeal, maple and brown sugar,
instant, prepared
1 packet
200
5
40
Lunch (Turkey Sandwich)
Turkey breast, hickory smoked, sliced
3 slices
150
33
3
Whole wheat bread
2 slices
256
8
48
Lettuce, iceberg
1/2 cup
3
0
0
Tomato, fresh, ripe, red
½ item
11
0
2.5
Mayonnaise w/ soybean oil
1 Tbsp
99
0
1
Carrots, raw
½ cup
25
1
6
Chocolate milk, low-fat
1 cup
158
8
26
Afternoon snack
Orange juice
1 cup
112
2
26
Nature Valley Fruit N’ Nut trail mix
granola bar
1 item
140
3
25
Sample Menu for Day 1
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Dinner
Spaghetti and meatballs w/tomato
sauce, prepared
2 cups
660
38
78
Parmesan cheese, grated
1 Tbsp
22
2
0
French bread w/
1 slice
69
2
13
Margarine
1 Tbsp
101
0
0
Salad w/lettuce, iceberg
½ cup
3
0
0
Tomato, fresh, ripe, red
1 item
22
1
4.8
Cucumber
½ cup
16
1
4
Carrots, grated
1/2 cup
23
1
5
Italian salad dressing, diet
2 Tbsp
23
0
1
Vanilla ice cream
½ cup
133
2
16
Orange Juice
1 cup
112
2
26
Bedtime Snack
Milk, skim
1 cup
83
8
12
Oatmeal cookies
2 items
468
12
90
4025
162
589
Totals
Sample Menu for Day 2
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Breakfast
Cranberry-Apple juice drink
1 cup
174
0
44
Pancakes, from mix, w/eggs and milk
3 items
249
9
33
Maple syrup
¼ cup
209
0
54
Scrambled eggs
2 large
202
13
2.6
Butter
1 Tbsp
108
0
0
Milk, skim
1 cup
83
8
12
Apple
1 item
72
0
19
Coffee, brewed
1 cup
9
0
0
Morning Snack
Bran muffin, from mix
1 item
138
3
23
Banana
1 item
105
1
27
Low-fat chocolate milk
1 cup
158
8
26
Lunch (Tuna salad sandwich)
Tuna, white, packed in water
2 oz
73
13
0
Celery, diced
¼ cup
4
0
1
Mayonnaise, low-calorie
1 Tbsp
37
0
3
Wheat bread
2 slices
65
2
12
Lettuce, iceberg
1/8 cup
0
0
0
Tomato, fresh, ripe, red
½ item
11
.54
2.4
Yogurt, low-fat, fruit flavored
1 cup
243
10
46
Orange juice
2 cups
224
4
52
Afternoon Snack
Apple juice, from frozen concentrate
1 cup
112
0
28
Cliff Bar Chocolate Chip Peanut
Crunch
1 bar
250
11
43
Sample Menu for Day 2
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Dinner
Top sirloin
3 oz
166
25.8
0
Broccoli, chopped, steamed or boiled
½ cup
27
2
6
Carrots, raw
¼ cup
12.5
0
3
Cauliflower, raw, chopped
½ cup
13
1
3
Baked Potato, w/skin
1 item
220
5
51
Sour cream
2 Tbsp
51
1
1
Whole wheat dinner rolls
2 rolls
76
2
15
Margarine
1 Tbsp
101
0
0
Sugar cookies
2 items
122
2
14
Strawberries
1 cup
46
0
12
Orange juice
1 cup
112
2
26
Bedtime Snack
Milk, skim
1 cup
83
8
12
Wheat crackers
5 items
71
1.5
9.5
Cheddar cheese
.5 oz
55
3.5
0
3681.5
136.3
580.5
Totals
Sample Menu for Day 3
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Breakfast
Apple juice
1 cup
112
0
28
Oatmeal, apple and cinnamon flavor,
instant
4 packets
520
10.8
104
Milk, skim
1 cup
83
8
12
Wheat bread, toasted
2 slices
130
4
24
Peanut butter, smooth
2 Tbsp
192
8
6
Grape jelly
1 Tbsp
50
0
13
Coffee, brewed
1 cup
9
0
0
Morning Snack
Banana
1 item
105
1
27
Orange juice
1 cup
112
2
26
Lunch
Ham and cheese sandwich
1 item
352
21
33
Apple
1 item
72
0
19
Water
1 cup
0
0
0
Low-fat yogurt w/fruit
1 cup
243
9.8
45.7
Afternoon Snack
Apple juice
1 cup
112
0
28
Kudos milk chocolate w/fruit and nuts
granola bar
1 item
90
2
15
Dinner
Chicken breast, boneless and skinless
5 oz
175
41.2
0
Salad w/lettuce
¼ cup
1.5
0
0
Tomato, fresh, ripe, red
1 item
22
1
4.8
Cauliflower, raw, chopped
½ cup
13
1
3
Carrots, grated
¼ cup
11.5
0
2.5
Sample Menu for Day 3
Type of Food
Serving Size
Calories (kcal)
Protein (g)
CHO (g)
Broccoli, raw, chopped
½ cup
15
1
3
Italian salad dressing
2 Tbsp
86
0
2
Apple fritter pastry
1 item
62
1
6
Orange juice
1 cup
112
2
26
Bedtime Snack
Milk, skim
1 cup
83
8
12
Chocolate chip cookies
4 each
560
4
64
3,323
126
504
Totals