DiET

Sample menu
Eating right is possible. All it takes is a little planning. Buying prepackaged fruits and vegetables, and planning ahead what you will order when eating out will help. This menu is based on a 2000 calorie diet. Visit fast food company websites for printable nutrition guides that you can carry with you to help make the healthiest selections!
Week one
Breakfast
Lunch
Dinner
Sunday
½ cup grapefruit or cantaloupe
1 medium sized whole wheat bagel with fat-free cream cheese
8 ounces 1% or skim milk, coffee, or tea
1 grilled chicken breast
½ cup steamed green beans
1 whole wheat roll with spray butter
½ cup cherry tomatoes
½ cup apple wedges and grapes
8 ounces 1% or skim milk
Vegetable pizza (2 medium-sized slices)
2 cups tossed salad with fat-free or low-fat dressing with lemon wedge
Banana
Iced or hot tea
Monday
1 cup orange juice
English muffin with jam
8 ounces 1% or skim milk, coffee, or tea
1 grilled chicken breast sandwich (no sauce) with lettuce and tomato
½ cup fresh fruit
6 ounces yogurt
1 cup carrot sticks, broccoli, and cauliflower with low-calorie dip
No-calorie beverage
1 cup lite lasagna frozen dinner
1 cup cooked zucchini with basil and Parmesan cheese
½ cup fresh pineapple
8 ounces 1% or skim milk or no-calorie beverage
Tuesday
1 cup orange juice
Whole wheat bagel with jelly or honey
8 ounces 1% or skim milk, coffee, or tea
1 roast beef sandwich on unbuttered bun with lettuce, tomato, ketchup
½ cup fresh fruit from home
8 ounces low-fat chocolate milk
1 sweet and sour chicken frozen dinner with brown rice
½ cup coleslaw with low-fat or fat-free mayo
½ cup cantaloupe and watermelon
No-calorie beverage
Wednesday
½ cup fresh fruit in season
1 cup shredded wheat or bran flakes
8 ounces 1% or skim milk, coffee, or tea
1 plain hamburger on unbuttered bun with lettuce, tomato, ketchup (no cheese or mayo)
Small French fries
1 cup orange juice or no-calorie beverage
1 low-fat frozen dinner
½ cup corn
Side salad with low-fat or fat-free dressing (1 cup)
1 whole wheat roll
8 ounces 1% or skim milk
Thursday
1 cup orange juice
1 medium-sized bran muffin
8 ounces 1% or skim milk, coffee, or tea
2 beef soft tacos with taco sauce (no sour cream)
Side salad with low-fat dressing
½ cup fresh fruit from home
8 ounces 1% or skim milk
1 low-fat frozen dinner or 1 rice bowl
1 baked tomato half with grated mozzarella cheese
½ cup peach, kiwi, melon salad with lemon yogurt dressing
No-calorie beverage
Friday
1 cup orange juice
1 medium-sized unbuttered biscuit with honey
8 ounces 1% or skim milk, coffee, or tea
1 small chili
½ cup mini carrots from home
1 cup fresh fruit from home
No-calorie beverage
1 cup stir-fry beef with pea pods and rice
½ cup fresh or canned pineapple
1 cup side salad and low-fat dressing
8 ounces 1% or skim milk
Saturday
1 cup orange juice
3 (3-inch diameter) pancakes with lite syrup
8 ounces 1% or skim milk, coffee, or tea
Microwave tuna patties (use water-packed tuna)
½ cup fresh berries
6 ounces yogurt
½ cup frozen mixed vegetables
8 ounces 1% or skim milk
4 ounces fried chicken without skin
½ cup mashed potatoes (no additional butter)
1 corn on the cob or green beans (½ cup)
½ cup red grapes
No-calorie beverage
Week two
Breakfast
Lunch
Dinner
Sunday
1 cup orange juice
1 scrambled egg
1 slice whole wheat toast with jelly—no butter
Coffee or tea
3 ounces broiled pork chops
½ cup canned baked beans
1 whole wheat roll with spray butter
½ cup coleslaw
8 ounces 1% or skim milk
Side salad and baked potato with broccoli and cheese
Fresh fruit cup
8 ounces 1% or skim milk
Monday
6 ounces orange juice
1 cup multi-grain cereal
8 ounces 1% or skim milk, coffee, or tea
1 roast beef sandwich on unbuttered bun with lettuce, tomato, ketchup
Small French fries
1 cup fresh veggies with low-calorie dressing
No-calorie beverage
1 low-fat frozen entrée dinner
½ cup broccoli with lemon juice
1 banana
8 ounces 1% or skim milk
Tuesday
1 fresh fruit
Plain bagel with jelly
8 ounces 1% or skim milk, coffee, or tea
Plain cheeseburger on unbuttered bun
1 cup tossed salad with fat-free dressing
1 cup orange juice
Broiled fish fillet
Green beans
Frozen au gratin potatoes
Grated carrot/raisin salad with yogurt dressing
8 ounces 1% or skim milk, coffee, or tea
Wednesday
1 cup orange juice
English muffin with spray butter
8 ounces 1% or skim milk, coffee, or tea
4 chicken tenders/nuggets no sauce
Side salad with low-fat or fat-free dressing
1 fresh fruit from home
8 ounces 1% or skim milk
2 cups spaghetti with tomato and meat sauce
½ cup cooked spinach au gratin (use low-fat cheese)
½ cup apple wedges and lemon yogurt
No-calorie beverage
Thursday
6 ounces orange juice
2 medium oatmeal muffins
8 ounces 1% or skim milk, coffee, or tea
Taco salad (no sour cream or chips)
Fresh fruit cup
No-calorie beverage
Oriental beef frozen dinner with rice and vegetables
½ cup hot sliced peaches with cinnamon
1 oatmeal raisin cookie
8 ounces 1% or skim milk
Friday
1 cup orange juice
Raisin bagel with fat-free cream cheese
8 ounces 1% or skim milk, coffee, or tea
2 slices double cheese pizza
1 cup tossed salad with low-calorie dressing
1 piece fresh fruit from home
No-calorie beverage
Chicken and pasta frozen dinner with vegetables
½ cup steamed garden blend mixed vegetables
1 cup tomato wedges
8 ounces 1% or skim milk
Saturday
½ cup cantaloupe, grapefruit, or orange sections
1 scrambled egg
1 English muffin with spray butter
8 ounces 1% or skim milk, coffee, or tea
1 grilled chicken breast on bed of fresh greens with low-fat balsamic vinaigrette dressing
½ cup canned peaches in lite syrup
8 ounces 1% or skim milk
1 cup broccoli and pasta with spaghetti meat sauce
1 cup tossed salad with lemon wedge or low-calorie dressing
1 piece fresh fruit
No-calorie beverage
You can still eat well and not spend your life in the kitchen.All it takes is a little knowledge about how to choose and eat fast foods