Additional Resources

Refrigerate safely with Project Chill

When it comes to healthy eating, moderation is the key!

Stress Management can be beneficial to your health!

Sample Meal Plans

Need help putting it all together? These menus represent possible healthy food options for a 2,000-calorie per day diet. The “Tips and Resources” section at MyPyramid.gov offers additional meal suggestions that incorporate all food groups and essential nutrients.

day 1   day 2
 
breakfast   breakfast
Cold Cereal
1 Cup Puffed Wheat Cereal
1 Tablespoon Raisins
1 Cup Fat-Free Milk
1 Small Banana
1 Slice Whole-Wheat Toast
1 Teaspoon Soft Margarine
1 Teaspoon Jelly		   French Toast
2 Slices Whole-Wheat French Toast
2 Teaspoons Soft Margarine
2 Tablespoons Maple Syrup
1/2 Medium Grapefruit
1 Cup Fat-Free Milk
lunch   lunch
Smoked Turkey Sandwich
2 Ounces Whole Wheat Pita Bread
1/4 Cup Romaine Lettuce
2 Slices Tomato
3 Ounces Sliced Smoked Turkey Breast
1 Tablespoon Salad Dressing
1 Teaspoon Yellow Mustard
1/2 Cup Apple Slices
1 Cup Tomato Juice 		  Vegetarian Chili on Baked Potato
1 Cup Kidney Beans
1/2 Cup Tomato Sauce with Tomato Tidbits
3 Tablespoons Chopped Onion
1 Ounce Low-Fat Cheddar Cheese
1 Teaspoon Vegetable Oil
1 Medium Baked Potato
1/2 Cup Cantaloupe
3/4 Cup Lemonade
dinner   dinner

Grilled Top Loin Steak
5 Ounces Grilled Top Loin Steak
3/4 Cup Mashed Potatoes
2 Teaspoons Soft Margarine
1/2 Cup Steamed Carrots
1 Tablespoon Honey
2 Ounces Whole Wheat Dinner Roll
1 Teaspoon Soft Margarine
1 Cup Fat-Free Milk

   Hawaiian Pizza
2 Slices Cheese Pizza
1 Ounce Canadian Bacon
1/4 Cup Pineapple
2 Tablespoons Mushrooms
2 Tablespoons Chopped Onions
Green Salad
1 Cup Leafy Greens
3 Tsp Sunflower Oil and Vinegar Dressing
1 Cup Fat-Free Milk
snacks   snacks
1 Cup Low-Fat Fruited Yogurt   5 Whole-Wheat Crackers
1/8 Cup Hummus
1/2 Cup Fruit Cocktail (In Water or Juice)
 
day 3   day 4
 
breakfast   breakfast
Pancakes
3 Buckwheat Pancakes
2 Teaspoons Soft Margarine
3 Tablespoons Maple Syrup
1/2 Cup Strawberries
3/4 Cup Honeydew Melon
1/2 Cup Fat-Free Milk		   2 Slices of Whole-Wheat Toast
1 Tablespoon Peanut Butter
1 Cup Banana Slices
6 Ounces Orange Juice
1 Cup Low-Fat Milk
lunch   lunch
Manhattan Clam Chowder
3 Ounces Canned Clams (Drained)
3/4 Cup Mixed Vegetables
1 Cup Canned Tomatoes
10 Whole-Wheat Crackers
1 Medium Orange
1 Cup Fat-Free Milk		   Grilled Chicken Wraps
3 oz. grilled chicken
Lettuce and Tomato on Whole Wheat Tortilla
1 Cup Three-Bean Salad
1 Cup Low-Fat Milk
dinner   dinner
Vegetable Stir-Fry
4 Ounces Tofu (Firm)
1/4 Cup Green and Red Bell Peppers
1/2 Cup Bok Choy
2 Tablespoons Vegetable Oil
1 Cup Brown Rice
1 Cup Lemon-Flavored Iced Tea		   Romaine Lettuce Salad
1 Cup Romaine lettuce
1 Cup Combination of Cherry Tomatoes, Cucumbers and Mushrooms
3 Teaspoons Low-Fat Dressing
Penne Pasta with Meat Sauce
1/2 Cup Cooked Whole-Wheat Penne Pasta
(2 Ounces Dry)
1/2 Cup Pasta Sauce with Tomato Chunks
3 Ounces Lean Cooked Ground Beef
1 Tablespoon Parmesan Cheese
1 Unsweetened or Non-Caloric Beverage
1 Ounce Italian Garlic Bread
2 Teaspoons Olive Oil
3/4 Cup Lemon Sorbet with
1/4 Cup Blueberries
snacks   snacks
1 Ounce Sunflower Seeds
1 Large Banana
1 Cup Low-Fat Fruited Yogurt		   1 Cup Low-Fat Milk
1 Low-Fat Granola Bar
1 Apple

For complete nutrition.
Remember to include a
variety of colors in your fruit &
vegetable choices.
 
day 5   day 6
 
breakfast   breakfast
Cold Cereal
1 Cup Multi-Grain Oats
1/2 Cup Fat-Free / Low-Fat Milk
1/2 Cup Strawberries
1 Bran Muffin
6 Ounces Orange Juice		   1 Cup Low-Fat Vanilla Yogurt
1/2 Cup Blueberries
1 Cup Crushed Granola
1 Whole-Wheat English Muffin
2 Teaspoons Margarine
1 Tablespoon Jam or Preserves
lunch   lunch
Turkey Sandwich
2 Ounces Roasted Turkey Breast
2 Slices Whole-Wheat Bread
Romaine Lettuce Leaves
2 Slices Tomato
1 Ounce Slice Swiss Cheese
1 Tablespoon Spicy Mustard
4 Celery Sticks
6 Baby Carrots
1 Unsweetened Beverage 		  Chicken Stuffed Pitas
1 Whole Wheat Pita
2 Ounces Sliced Chicken Breast
1/4 Cup Diced Tomatoes
1/4 Cup Romaine Lettuce
1 Ounce Shredded Swiss Cheese
1/4 Cup Cucumber
4 Tablespoons Plain Low-Fat Yogurt
1 Teaspoon Olive Oil
1/4 Teaspoon Oregano
1 Medium Peach
1 Unsweetened Beverage
dinner   dinner
Dijon Pork Chops
1 Cup Cooked Spinach
1/4 Cup Chopped Walnuts
1 Large Sweet Potato
1/4 Teaspoon Brown Sugar
1 Teaspoon Margarine
1 Ounce Whole-Wheat Roll
1 Teaspoon Soft Margarine
1 Cup Fat-Free / Low-Fat Milk
1/2 Cup Unsweetened Applesauce
with Cinnamon		   Linguine with Shrimp Spinach Salad
1 Cup Spinach Leaves
1/4 Cup Sliced Mushrooms
1/4 Cup Sliced Red Onion
2 Tablespoons Light Italian Dressing
1 Cup Green Beans
1 Cup Fat-Free / Low-Fat Milk
1 Cup Sliced Mango
snacks   snacks
1 Cup Low-Fat Yogurt
1 Cup Strawberries
3 Cups Lite Microwave Popcorn		   1 Cup Low-Fat /Fat-Free Milk
1/4 Cup Dry Roasted, Unsalted Peanuts

Be Size wise.

Put half your restaurant meal in a
take-out box before you begin eating.

Links to more pages:

Download the complete brochure in PDF format.

Other Links:

Note: Information contained on this website adapted from MyPyramid.gov and Finding Your Way to a Healthier You: Dietary Guidelines for Americans published by the US Department of Agriculture and the US Department of Health and Human Services.

Get answers to your health questions!

HealthNotes offers FREE in-depth health information backed by medical & health professionals.
• vitamins • recipes
• weight management • nutritional data
• diseases  
Please Note:
The information provided here is for educational purposes only and is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making changes in your health care routine.
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