Sample menus for a 2000 calorie food pattern

We have prepared a sample menu for a 2000 calorie diet containing the recipes found in the Smart Start Recipes section. Use it as a guide to make changes in your eating habits or to plan your own menus with the Menu Planner found in the Tools to Help You section. Averaged over a week, these menus provide all of the recommended amounts of food from each food group.

DAY 1
Breakfast Oatmeal w/ raisins: 1 cup Oatmeal, cooked 2 Tbsp Raisins, seedless 1/2 cup Low-fat milk 1 cup Orange juice

Lunch Southwestern Salad 1 Corn tortilla 1/2 cup Cantaloupe 1 cup Lemon-flavored iced tea

Dinner 3/4 cup Turkey Stir Fry 1 cup Brown rice 1 Whole wheat dinner roll 1/2 cup Peach Apple Crisp 1/2 cup Low-fat milk Snack 1/2 cup Pears, canned in juice 1/2 cup Orange gelatin salad

DAY 2
Breakfast 1 cup Bran flake cereal with 1 cup Low-fat milk 1 small Banana 1 slice Whole wheat toast 1 tsp Jelly 1 cup Grapefruit juice

Lunch 1 cup Potato Soup 1 oz Wheat crackers 6 Baby carrots 1/2 cup Low-fat milk

Dinner 3 oz Beef Pot Roast 1 cup Egg noodles with 1/2 tsp Margarine 1 cup Green beans 1 medium Apple 1/2 cup Rice Pudding 1 cup Low-fat milk Snack 3 cups Plain popcorn 1 cup Lemonade

DAY 3
Breakfast 1 1/4cup Puffed wheat cereal with 2 Tbsp Raisins 1 cup Low-fat milk 1 small Banana 1 slice Whole wheat toast 1 tsp Jelly

Lunch Ham sandwich 2 slices Whole wheat bread 1/4 cup Lettuce 2 slices Tomato 2 oz Ham, sliced 1 oz American cheese slices 1 Tbsp Mayonnaise 3/4 cup Baked Beans 1 medium Apple 1/2 cup Low-fat milk

Dinner 3 oz Baked Spicy Fish 1 cup Brown rice 1 cup mashed, baked Sweet Potato 1 tsp Ground cinnamon 1/2 cup Turnip greens 2 cookies Oatmeal Cookies 1/2 cup Low-fat milk Snack 1/2 cup Apple sauce 8 oz Low-fat plain yogurt

DAY 4
Breakfast 1 Whole wheat English muffin 1 tsp soft margarine, unsalted 2 tsp Jelly 1 medium Grapefruit 1 cup Low-fat milk

Lunch 1 1/2 cup Tuna Pasta Salad 1 slice Rye Bread 1/2 cup Celery 1/2 cup Mandarin oranges, canned in juice 1 cup Low-fat fruit yogurt

Dinner 1 1/4 cup Chicken and Vegetables 1 cup Scalloped Potatoes 1/2 cup Grapes
1 slice Whole wheat bread 1 cup Low-fat milk Snack 1/2 cup Baked Crispy Potatoes 1 cup Apple juice

DAY 5
Breakfast 2 slices Whole wheat toast with 2 Tbsp Peanut butter 1 cup Banana slices 1 cup Low-fat milk

Lunch Grilled cheese sandwich 2 slices Whole wheat bread 2 slices Tomato 2 oz American cheese slices 1 cup Ranch Beans 1/2 cup Celery 1/2 cup Fruit cocktail, canned in juice 1/2 cup Low-fat milk

Dinner 3 oz Oven Baked Chicken 1 cup mashed, baked Sweet Potato 1 tsp Ground cinnamon 1/2 cup Broccoli with 1 tsp Margarine 1 Whole wheat dinner roll 1/2 cup Peaches, canned in light syrup 1 cup Low-fat milk Snack 3 Tbsp Chickpea Dip 1 piece Pita Bread

DAY 6
Breakfast 1 Scrambled egg 1/2 cup Hashed browned potatoes 1 slice Whole wheat toast with 1 tsp Margarine, soft unsalted 1 cup Orange juice 1 cup Low-fat milk

Lunch 3 oz Baked Chicken Nuggets 1 1/2 cup Macaroni Salad 3/4 cup Peas with 1/4 tsp Margarine 1/2 cup Pears, canned in juice 1 cup Low-fat milk

Dinner 1 serving Pizza Meat Loaf 3/4 cup Yellow sweet corn 3/4 cup Spinach 1/2 cup Pineapple 1 Whole wheat dinner roll 1/2 cup Fat-free frozen yogurt 1/2 cup Low-fat milk Snack 2 Tbsp Chili Bean Dip 1/2 piece Pita Bread

DAY 7
Breakfast 2 slices Fantastic French Toast 1 tsp Margarine, soft unsalted 2 Tbsp Maple syrup 1/2 cup Kiwi fruit 3/4 cup Honeydew melon 1 cup Low-fat milk

Lunch 3 oz Baked Cod with Cheese 1 cup Black beans with 1/4 cup Green pepper 1/4 cup Onion 3/4 cup Broccoli with 1 tsp Margarine 1 Whole wheat dinner roll

Dinner Spaghetti and meatballs 3/4 cups Spaghetti noodles 1/2 cup Tomato sauce 3 Baked Meatballs 1 slice French bread 1 cup Baby spinach leaves salad with 3 tsp Fat-free vinaigrette dressing 1 cup Low-fat milk Snack 1 Apple 8 oz Low-fat plain yogurt


Week 2 Sample menus for a 2000 calorie food pattern
We have prepared a sample menu for a week for a 2000 calorie diet containing the recipes found in the Smart Start Recipes section. The nutritional analysis has also been provided. Use it as a guide to make changes in your eating habits or to plan your own menus with the Menu Planner found in the Tools to Help You section. Averaged over a week, these menus provide all of the recommended amounts of food from each food group.

DAY 1
Breakfast 1 Breakfast Egg Burrito 1/2 cup Cantaloupe 1 cup Orange Juice 1 cup Low-fat Milk

Lunch 1 1/2 cups Lentil Stew 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1 med piece Corn Bread 1 cup Lemon Iced Tea Dinner 3 oz Pork Chops and Peppers 1 cup Roasted Sweet Potatoes 1/2 cup Green Peas 1/2 cup Applesauce 1 small

Dinner Roll with 1 tsp Soft Margarine 1 cup Low-fat Milk Snack 2 Oatmeal Raisin Cookies 1 cup Low-fat Milk

DAY 2
Breakfast Egg Muffin Sandwich: 1 Scrambled Egg 1 oz American Cheese 1 muffin Whole Wheat English Muffin 1 cup Orange Juice

Lunch Broccoli and Cheese Potato: 1 medium Baked Potato 1 cup Broccoli .75 oz Cheese 1/2 small Apple 1 cup Lemon Iced Tea

Dinner 3 oz Baked Fish 1/2 cup Cuban Beans 1 cup Brown Rice 1/2 cup Sliced Tomato 2 small
Dinner Rolls with 2 tsp Soft Margarine 1 cup Low-fat Milk Snack 1 cup Low-fat Yogurt 1/4 cup Raisins

DAY 3
Breakfast 1 cup Egg Muffin Sandwich with 1 cup Low-fat Milk 1 small Banana 1 cup Orange Juice

Lunch 2 Bean and Cheese Enchiladas 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1/2 cup Grapes 1 cup Lemon Iced Tea

Dinner 1 1/2 cup Beef Stir Fry 1 cup White Rice 1 cup Low-fat Yogurt 1 cup Low-fat Milk Snack 1 cup Baby Carrots 7 crackers Saltine Crackers, Low Sodium

DAY 4
Breakfast 2 slices Whole Wheat Toast with 1 1/2 Tbsp Peanut Butter 1/2 cup Cantaloupe 1 cup Low-fat Milk

Lunch 2 cups Spinach Salad 1 slice Garlic Toast 1/2 cup Mandarin Oranges 1 cup Low-fat Milk

Dinner 3 oz Baked Chicken 1 cup Egg Noodles with 2 Tbsp Soft Margarine 1/2 cup Green Beans 1 cup Low-fat Yogurt 1 cup Lemon Iced Tea Snack 1 small Apple 2 crackers Graham Crackers

DAY 5
Breakfast 1 cup Oatmeal with 1/4 cup Raisins 1 cup Tropical Morning Treat

Lunch Turkey Sandwich: 2.5 oz Turkey Slices 1/4 cup Lettuce 1/4 cup Tomato 2 Tbsp Mayonnaise 2 slices Whole Wheat Bread 1 cup Apple Coleslaw 1 cup Low-fat Milk

Dinner 3 oz Salmon Shepherd's Pie 1/2 cup Delicious Greens 1 small ear Corn-on-the-Cob 1 small Dinner Roll with 2 tsp Soft Margarine 1 small Peach, sliced 1 cup Low-fat Milk
Snack 7 crackers Saltine Crackers, Low Sodium 1 cup Low-fat Yogurt

DAY 6
1 small Pumpkin Muffin with 1 tsp Soft Margarine 1 large Banana 1 cup Low-fat Milk

Lunch Chicken Salad Sandwich: 1/2 cup Chicken Salad 1/4 cup Lettuce 1/4 cup Tomato 2 slices Whole Wheat Bread 1/2 cup Carrot Raisin Salad 1/2 cup Baked Beans 1 cup Low-fat Milk

Dinner 2 oz Make Your Own Pizza 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1 small Dinner Roll with 1 cup Applesauce 1/2 cup Banana Pudding 1/2 cup Low-fat Milk Snack 1/2 cup 5-Layer Bean Dip 1 6" Round Corn Tortilla

DAY 7
Breakfast 1 small Raisin Bran Cereal with 1 cup Low-fat Milk 1/2 small Apple 1 cup Orange Juice

Lunch 1 1/2 cup Vegetarian Chili 2 slices Whole Wheat Garlic Toast 1 cup Corn 1 cup Low-fat Milk

Dinner 3 oz Turkey Patty 1/2 cup Broccoli 1 cup Mashed Potatoes with 2 tsp Soft Margarine 1/2 cup Fat-free Frozen Yogurt with 1/2 cup Pineapple, Crushed 1/2 cup Low-fat Milk Snack 5 crackers Whole Wheat Crackers, Low Sodium 2 Tbsp Peanut Butter