1800 Calorie Menus – Breakfast
Choose one of these menus for breakfast:
1.
2.
3.
4.
5.
Food
½ c. unsweetened
pineapple
1 English muffin
2 tsp. low-sugar jelly
1 tsp. margarine
1 c. non-fat milk
Coffee or Tea
1 kiwi fruit
1 small biscuit
½ c. cooked cereal
2 tsp. low-sugar jam
1 c. non-fat milk
Coffee or tea
1 orange
½ c. grits
1 slice whole grain toast
1 tsp. margarine
1 c. non-fat milk
Coffee or Tea
½ banana
½ c. cooked oatmeal
1 slice whole grain toast
1 tsp. margarine
2 tsp. reduced-sugar jam
1 c. non-fat milk
Coffee or tea
½ grapefruit
1 bagel, small
1 Tbsp. cream cheese
2 tsp. low-sugar jelly
1 c. non-fat milk
Coffee or Tea
Calories
60
Carbohydrate
15 g.
46
80
80
20
91
0
15 g.
15 g.
15 g.
5 g.
12 g.
0
0g
5 g.
1 g.
0
0.5 g.
0
1 fruit
1 starch, 1 fat
1 starch
free
1 milk
free
18.5 g.
18 g.
16 g.
0
5 g.
12 g.
0
0 g.
1.5 g.
1 g.
5g
0 g.
0.5 g.
0
1 fruit
1 starch
1 starch
1 fat
free
1 milk
free
120
16
45
91
0
45
71
85
45
91
0
72
104
85
45
20
91
0
64
186
38
16
91
0
30 g.
4 g.
0
12 g.
0
11 g.
16 g.
16 g.
0
12 g.
0
16 g.
37 g.
0.5 g.
4 g.
12 g.
0
Fat
0
1 g.
0
5 g.
0.5 g.
0
0 g.
0 g.
1 g.
5g
0.5 g.
0
0 g.
1 g.
4 g.
0
0.5 g.
0
1 fruit
2 starches
free
1 fat
1 milk
free
1 fruit
1 starch
1 starch
1 fat
1 milk
free
1 fruit
2 starches
1 fat
free
1 milk
free
1800 Calorie Menus – Continue Breakfast
Choose one of these menus for breakfast:
6.
7.
8.
9.
Food
½ c. unsweetened
applesauce
2 slices French toast
2 Tbsp. sugar-free syrup
1 c. non-fat milk
Coffee or tea
½ c. unsweetened fruit
cocktail
2 slices whole wheat
toast
1 tsp. margarine
2 tsp. low-sugar jam
1 c. non-fat milk
Coffee or tea
1 ¼ c. strawberries
¼ c. granola
½ English muffin
2 tsp. reduced-sugar jelly
6 oz. non-fat plain yogurt
Coffee or tea
1 orange
¾ c. dry, unsweetened
cereal
½ bagel, small
1 c. non-fat milk
1 tsp. margarine
2 tsp. reduced-sugar jam
Coffee or tea
Calories
51
Carbohydrate
14 g.
40
11 g.
162
12
91
0
120
45
20
91
0
Fat
0 g.
1 fruit
36 g.
3 g.
12 g.
0
2 g.
0 g.
0.5 g.
0
2 starches
free
1 milk
free
30 g.
2 g.
2 starches
0
5 g.
12 g.
0
0 g.
5 g.
0
0.5 g.
0
1 fruit
1 fat
free
1 milk
free
57
90
70
16
66
0
14 g.
14.5 g.
13.5 g.
4 g.
12.5 g.
0
0 g.
5 g.
0.5 g.
0 g.
0.5 g.
0
1 fruit
1 starch, 1 fat
1 starch
free
1 milk
free
93
91
45
20
0
18.5 g.
12 g.
0 g.
5 g.
0
0 g.
.5 g.
5 g.
0 g.
0
1 starch
1 milk
1 fat
free
free
45
80
11 g.
15 g.
0 g.
1 g.
1 fruit
1 starch
1800 Calorie Menus – Continue Breakfast
Choose one of these menus for breakfast:
Food
10. ½ c. pineapple juice
2 slices raisin toast,
unfrosted
1 tsp. margarine
1 c. non-fat milk
Coffee or tea
Calories
66
142
Carbohydrate
16 g.
28 g.
Calories
60
120
Carbohydrate
15 g.
30 g.
12. 1 tangerine
1 small muffin
¾ c. dry unsweetened
cereal
1 c. non-fat milk
Coffee or tea
40
125
80
10 g.
20 g.
15 g.
14. ¾ c. blueberries
2 4-inch pancakes
1 tsp. margarine
2 Tbsp. sugar-free syrup
1 c. non-fat milk
Coffee or tea
63
148
45
12
91
0
Food
11. ½ c. cooked apples
2-4 ½ inch fat-free
waffles
1 tsp. margarine
2 Tbsp. sugar-free syrup
1 c. non-fat milk
Coffee or tea
13. ½ c. orange juice
½ c. grits
1 biscuit
2 tsp. reduced-sugar jam
1 c. non-fat milk
Coffee or tea
45
91
0
45
12
91
0
91
0
45
71
80
20
91
0
0
12 g.
0
Fat
0 g.
2 g.
1 fruit
2 starches
Fat
0 g.
2 g.
1 fruit
2 starches
0 g.
6 g.
1 g.
1 fruit
1 starch, 1 fat
1 starch
0 g.
0 g.
5 g.
0 g.
0.5 g.
0
1 fruit
1 starch
1 starch, 1 fat
free
1 milk
free
5 g.
0.5 g.
0
0
3 g.
12 g.
0
5 g.
0 g.
0.5 g.
0
12 g.
0
0.5 g.
0
11 g.
16 g.
15 g.
5 g.
12 g.
0
11 g.
28 g.
0 g.
3 g.
12 g.
0
0 g.
1 g.
5 g.
0 g.
0.5 g.
0
1 fat
1 milk
free
1 fat
free
1 milk
free
1 milk
free
1 fruit
2 starches
1 fat
free
1 milk
free
1800 Calorie Menus – Lunch
Choose one of these menus for lunch:
1.
2.
Food
2 oz. low-fat lunch meat
Wheat bun
15 fat free potato chips
1 Tbsp. reduced fat mayo
Calories
94
120
90
48
Carbohydrate
2 g.
30 g.
17 g.
1 g.
Fat
4 g.
2 g.
1.5 g.
5 g.
2 fat-free hot dogs
1 slice whole grain bread
½ c. baked beans
½ c. cole slaw
90
60
60
98
25
66
60
0
6 g.
15 g.
27 g.
9 g.
5 g.
5 g.
15 g.
0
3 g.
1 g.
0 g.
7 g.
0 g.
5 g.
0 g.
0
1 c. cooked carrots
1 tsp. margarine
½ banana
Sugar-free drink
1 c. cut-up raw vegetables
2 Tbs. reduced fat dressing
3.
1 ¼ c. watermelon
Sugar-free drink
½ cup tuna salad
4 rye crisps
1 hamburger bun
1 c. cut-up raw vegetables
4.
1 tomato, sliced
1 orange
Sugar-free drink
2 oz. turkey breast
2 slices whole grain
bread
1 small baked potato
½ c. cooked cauliflower
½ c. cooked broccoli
2 tsp. margarine
1 apple
Sugar-free drink
37
45
72
0
8 g.
0 g.
18.5 g.
0
0 g.
5 g.
0 g.
0
2 meats
2 starches
1 starch
1 fat
2 vegetables
1 fat
1 fruit
free
2 meats
1 starch
2 starches
1 vegetable, 1 fat
1 vegetable
1 fat
1 fruit
free
196
74
160
25
22
45
0
6 g.
16.5 g.
30 g.
5 g.
5 g.
11 g.
0
10 g.
0 g.
1 g.
0 g.
0 g.
0 g.
0
2 meats, 2 fats
1 starch
2 starches
1 vegetable
1 vegetable
1 fruit
free
57
29
27
90
63
0
18 g.
6 g.
6 g.
0 g.
17 g.
0
0 g.
0 g.
0 g.
10 g.
0 g.
0
1 starch
1 vegetable
1 vegetable
2 fats
1 fruit
free
77
120
0 g.
30 g.
0 g.
2 g.
2 meats
2 starches
1800 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
5.
6.
7.
8.
Food
2 oz. canned salmon
1 Tbsp. reduced-fat mayo
1 pita bread
1 tsp. margarine
½ c. corn
1 c. cooked zucchini
½ c. fruit salad
Sugar-free drink
2 Tbsp. peanut butter
1 hard cooked egg
2 slices whole grain bread
1 cup vegetable soup
2 c. cut-up raw vegetables
½ banana
Sugar-free drink
2 oz. reduced-fat cheese
1 wheat bun
15 fat free tortilla chips
1 Tbs. reduced fat mayo
1 tsp. margarine
1 c. oriental-style mixed
vegetables
1 peach
Sugar-free drink
½ c. low fat cottage cheese
1 c. chicken noodle soup
12 unsalted crackers
1 tsp. margarine
1 c. cut-up raw vegetables
2 Tbs. reduced fat dressing
½ c. pineapple in own
juice
Sugar-free drink
Calories
78
48
170
45
59
28
60
0
188
77
120
84
50
72
0
158
120
90
48
45
40
61
0
100
110
120
45
25
66
60
0
Carbohydrate
0 g.
1 g.
35 g.
0 g.
14 g.
7 g.
17 g.
0
Fat
4 g.
5 g.
2 g.
5 g.
0 g.
0 g.
0 g.
0
2 meats
1 fat
2 starches
1 fat
1 starch
2 vegetables
1 fruit
free
6 g.
1 g.
30 g.
15 g.
10 g.
18.5 g.
0
16 g.
5 g.
2 g.
1 g.
0 g.
0 g.
0
1 meat, 2 fats
1 meat
2 starches
1 starch
2 vegetables
1 fruit
free
16 g.
0
0 g.
0
1 fruit
free
2 g.
30 g.
16 g.
1 g.
0 g.
8 g.
10 g.
14 g.
30 g.
0 g.
5 g.
5 g.
15 g.
0
10 g.
3 g.
1 g.
5 g.
5 g.
0 g.
5 g.
2 g.
3 g.
5 g.
0 g.
5 g.
0 g.
0
2 meats
2 starches
1 starch
1 fat
1 fat
2 vegetables
2 meats
1 starch
2 starches
1 fat
1 vegetable
1 fat
1 fruit
free
1800 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
9.
½ c. shrimp salad
1 English muffin
6 unsalted crackers
½ c. okra & tomatoes
½ c. cooked greens
1 nectarine
Sugar-free drink
Food
10. 2 oz. sliced roast beef
1 bun
1 small baked potato
1 tsp. mustard
1 Tbsp. reduced-fat mayo
1 tsp. margarine
½ c. cooked beets
½ c. cooked Brussels
sprouts
1 ¼ c. strawberries
Sugar-free drink
11. 2 chicken legs
1 medium baked potato
1 small dinner roll
1 c. asparagus
2 tsp. margarine
17 grapes
Sugar-free drink
192
120
80
30
28
57
0
10 g.
30 g.
15 g.
7 g.
4 g.
14 g.
0
Calories
70
120
57
3
48
45
37
28
Carbohydrates
0 g.
30 g.
13 g.
0.5 g.
1 g.
0 g.
8 g.
6 g.
218
114
84
40
90
60
0
0 g.
26 g.
14 g.
8 g.
0
15 g.
0
57
0
14 g.
0
10 g.
1 g.
0 g.
0 g.
0 g.
0 g.
0
Fat
2 g.
2 g.
0 g.
0 g.
5 g.
5 g.
0 g.
0 g.
0 g.
0
10 g.
0 g.
2 g.
0 g.
10 g.
0 g.
0
2 meats, 2 fats
2 starches
1 starch
1 vegetable
1 vegetable
1 fruit
free
2 meats
2 starches
1 starch
free
1 fat
1 fat
1 vegetable
1 vegetable
1 fruit
free
2 meats
2 starches
1 starch
2 vegetables
2 fats
1 fruit
free
1800 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
12. ½ c. egg salad
6 saltine crackers
2 slices whole wheat
bread
1 c. salad greens
1 c. raw cut-up vegetables
2 Tbsp. fat-free Italian
dressing
1/3 cantaloupe
Sugar-free drink
Food
13. 1 c. bean soup with 1
ounce chopped ham
1 c. salad greens
1 c. cut up raw vegetables
2 Tbsp. fat-free Italian
dressing
1-2 inch square cornbread
1 tsp. margarine
½ c. unsweetened
applesauce
Sugar-free drink
14. ½ c. spaghetti sauce with
meat
2 Tbsp. Parmesan cheese
2/3 c. spaghetti
1 slice garlic bread
½ c. Italian green beans
1 tsp. margarine
Sugar-free drink
230
3 g.
16 g.
60
120
15 g.
30 g.
1.5 g.
2 g.
60
0
15 g.
0
0 g.
0
8
25
7
1 g.
5 g.
1 g.
0 g.
0 g.
0 g.
2 meats, 2
fats
1 starch
2 starches
free
1 vegetable
free
1 fruit
free
Calories
291
Carbohydrates
27 g.
Fat
10 g.
125
45
58
15 g.
0 g.
14 g.
5 g.
5 g.
0 g.
1 starch, 1 fat
1 fat
1 fruit
145
10 g.
7.5 g.
44
146
125
22
45
0.5 g.
28 g.
15 g.
5 g.
0
3 g.
1 g.
5 g.
0 g.
5 g.
1 meat,
2 vegetables,
½ fat
1 meat
2 starches
1 starch, 1 fat
1 vegetable
1 fat
free
8
25
7
0
1 g.
5 g.
1 g.
0
0 g.
0 g.
0 g.
0
2 meats,
2 starches
free
1 vegetable
free
free
1800 Calorie Menus – Supper
Choose one of these menus for Supper:
1.
2.
3.
4.
Food
3 oz. sirloin steak
1 medium baked potato
1 dinner roll
½ c. broccoli
½ c. cooked carrots
3 Tbsp. reduced-fat
sour cream
1 tsp. margarine
½ c. juice-packed fruit
cocktail
Sugar-free drink
3 oz. chicken breast
2/3 c. brown rice with
½ c. cooked mushrooms
½ c. collard greens
2 tsp. margarine
1/3 cantaloupe
Sugar-free drink
2 oz. ham
½ c. lima beans
½ c. corn
1 2-inch square
cornbread
1 c. stewed tomatoes
1 tsp. margarine
1 peach
Sugar-free drink
3 oz. roast beef
1 c. mashed potatoes
1 c. green beans
2 tsp. margarine
1 dinner roll
17 grapes
Sugar-free drink
Calories
212
114
84
27
18
67
Carbohydrate
0 g.
26 g.
14 g.
6 g.
4 g.
3 g.
Fat
7.5 g.
0 g.
2 g.
0 g.
0 g.
5 g.
3 meats
2 starches
1 starch
1 vegetable
1 vegetable
1 fat
0
0
0
free
45
40
138
144
42
24
90
60
0
94
88
59
125
60
45
61
0
138
180
44
90
84
60
0
0 g.
11 g.
0 g.
30 g.
6 g.
4 g.
0
15 g.
0
0 g.
17 g.
14 g.
15 g.
7 g.
0
16 g.
0
0 g.
30 g.
10 g.
0
14 g.
15 g.
0
5 g.
0 g.
4.5 g.
0 g.
1 g.
0 g.
10 g.
0 g.
0
4 g.
0 g.
0 g.
5 g.
7 g.
5 g.
0 g.
0
3.5 g.
6 g.
0 g.
10 g.
2 g.
0 g.
0
1 fat
1 fruit
3 meats
1 starch
1 vegetable
1 vegetable
2 fat
1 fruit
free
2 meats
1 starch, 1 meat
1 starch
1 starch 1 fat
2 vegetables, 1 fat
1 fat
1 fruit
free
3 meats
2 starches, 1 fat
2 vegetables
2 fats
1 starch
1 fruit
free
1800 Calorie Menus – Continue Supper
Choose one of these menus for Supper:
5.
6.
7.
Food
3 oz. boiled shrimp
2/3 c. rice
1 c. yellow squash and
zucchini
1 biscuit
2 tsp. reduced sugar jam
1 margarine
½ c. fruit salad
Sugar-free drink
Calories
100
144
29
Carbohydrate
0
30 g.
7 g.
Fat
1.5 g.
0 g.
0 g.
1 medium baked sweet
potato
½ c. mixed vegetables
with corn and peas
1 c. greens
1 tsp. margarine
1 ¼ c. watermelon cubes
Sugar-free drink
152
108
14 g.
6 g.
3 oz. oven fried chicken
3 oz. broiled scallops
2/3 c. rice
1 c. broccoli
1 2-inch square cornbread
8.
1 tsp. margarine
1 nectarine
Sugar-free drink
3 oz. baked pork chop
1 c. corn
1 slice whole grain bread
½ c. cabbage
2 tsp. margarine
½ c. unsweetened
applesauce
Sugar-free drink
80
20
45
60
0
80
11
45
60
0
15 g.
5 g.
0 g.
17
0
1 starch, 1 fat
free
1 fat
1 fruit
free
0 g.
3 meats, 1
starch, 1 fat
2 starches
2 g.
0 g.
15 g.
0
0 g.
5 g.
0 g.
0
2 vegetables
1 fat
1 fruit
free
0
28 g.
15 g.
7 g.
0
14 g.
11 g.
0 g.
1 g.
0 g.
10 g.
0 g.
25 g.
15 g.
95
144
54
125
45
57
0
0 g.
30 g.
12.5 g.
15 g.
0
14 g.
0
0
0
197
118
60
28
90
51
5 g.
0 g.
5 g.
0 g.
0
3 meats
2 starches
2 vegetables
0 g.
1 starch
1 g.
0 g.
0 g.
5 g.
5 g.
0 g.
0
3 meats
2 starches
2 vegetables
1 starch, 1 fat
1 fat
1 fruit
free
0
free
3 meats
2 starches
1 starch
2 vegetables
2 fats
1 fruit
1800 Calorie Menus – Continue Supper
Choose one of these menus for Supper:
9.
Food
3 oz. broiled fish
1-2 inch square cornbread
2/3 c. baked beans
1 c. greens
1 tsp. margarine
1 c. honeydew melon
Sugar-free drink
10. 3 oz. broiled beef patty
12 oven fries
1 Tbs. reduced-fat mayo
1 hamburger bun
1 sliced tomato
½ c. cole slaw
2 small plums
Sugar-free drink
11. 3 oz. flank steak
½ c. green peas
½ c. spinach
1-6 oz. baked potato
½ c. cauliflower
1 tsp. margarine
2 Tbs. sour cream
1 pear
Sugar-free drink
12. 2 oz. lean pork roast
½ c. black-eyes peas
2/3 c. rice
1 c. stewed tomatoes
and okra
2 tsp. margarine
1 tangerine
Sugar-free drink
Calories
90
125
160
11
45
61
0
319
90
48
120
22
98
60
0
180
62
21
114
29
45
58
81
0
185
90
144
48
90
40
0
Carbohydrate
0 g.
15 g.
36 g.
2 g.
0 g.
15 g.
0
Fat
1 g.
5 g.
0 g.
0 g.
5 g.
0 g.
0
0 g.
17 g.
1 g.
30 g.
5 g.
9 g.
15 g.
0
22 g.
2 g.
5 g.
3 g.
0 g.
7 g.
0 g.
0
0 g.
16 g.
30 g.
8 g.
5.5 g.
1 g.
0 g.
3.5 g.
0 g.
11.5 g.
3 g.
36 g.
6 g.
0
0.5 g.
21 g.
0
0
10 g.
0
9 g.
0 g.
0 g.
0 g.
0 g.
5 g.
5 g.
0 g.
0
10 g.
0 g.
0
3 meats
1 starch, 1 fat
2 starches
2 vegetables
1 fat
1 fruit
free
3 meats
1 starch
1 fat
2 starches
1 vegetable
1 vegetable,1 fat
1 fruit
free
3 meats
1 starch
1 vegetable
2 starches
1 vegetable
1 fat
1 fat
1 fruit
free
2 meats
1 starch, 1 meat
2 starches
2 vegetables,
½ fat
2 fat
1 fruit
free
1800 Calorie Menus – Continue Supper
Choose one of these menus for Supper:
Food
13. 3 oz. turkey
1 c. acorn squash
½ c. cooked beets
½ c. zucchini
2 dinner rolls
2 tsp. margarine
1 apple
Sugar-free drink
14. 3 oz. grilled chicken
1 medium cob of corn
1/3 c. baked beans
1 c. tossed salad
2 Tbsp. reduced fat
dressing
1 tsp. margarine
1 orange
Sugar-free drink
Calories
115
56
37
28
168
90
63
0
Carbohydrate
0 g.
15 g.
8.5 g.
7 g.
28 g.
0
17 g.
0
Fat
1 g.
0 g.
0 g.
0 g.
4 g.
10 g.
0 g.
0
3 meats
1 starch
1 vegetable
1 vegetable
2 starches
2 fats
1 fruit
free
45
45
0
0
11 g.
0
5 g.
0 g.
0
1 fat
1 fruit
free
123
59
80
17
66
0 g.
14 g.
18 g.
3 g.
5 g.
4 g.
0 g.
0
0 g.
5 g.
3 meats
1 starch
1 starch
1 vegetable
1 fat
Snacks
Note: Pattern allows for 3 choices from this list either before bedtime or at a time
specified by a health care professional.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Food
3 ( 2-inch) graham
crackers
Calories
80
Carbohydrate
15 g.
Fat
1 g.
1 small apple
or orange
63
45
17 g.
11 g.
1 g.
0 g.
1 Fruit
5 reduced fat crackers
80
15 g.
3 g.
1 Starch
¾ c. blueberries
1 slice whole wheat toast
with 2 tsp. light jelly
63
60
11 g.
15 g.
0 g.
1 g.
1 Starch
1 Fruit
1 Starch
3 ginger snaps
90
17 g.
2 g.
1 Starch
1/2 c. canned fruit in
light syrup or juice
67
17 g.
0 g.
1 Fruit
3 c. air popped popcorn
93
18 g.
0 g.
1 Starch
1 c. non-fat milk
91
12 g.
0.5 g.
1 Milk
12. 6 oz. lite, non-fat fruit
yogurt
80
16 g.
0.5 g.
1 Milk
10. 1 c. low fat buttermilk
13. 1 c. sugar-free hot
chocolate
86
107
11 g.
18 g.
3.5 g.
0 g.
1 Milk
1 Milk