True Health Resource Guide - Maine Coast Memorial Hospital

Sample Menu for a 2000 Calorie DietBREAKFASTCreamy oatmeal (cooked in milk):½ cup uncooked oatmeal1 cup fat-free milk2 Tbsp raisins2 tsp brown sugarBeverage: 1 cup orange juiceLUNCHTaco salad:2 ounces tortilla chips2 ounces cooked ground turkey2 tsp corn/canola oil (to cookturkey)¼ cup kidney beans*½ ounce low-fat cheddar cheese½ cup chopped lettuce½ cup avocado1 tsp lime juice (on avocado)2 Tbsp salsaBeverage:1 cup water, coffee, or tea**DINNERSpinach lasagna roll-ups:1 cup lasagna noodles(2 oz dry)½ cup cooked spinach½ cup ricotta cheese1 ounce part-skim mozzarellacheese½ cup tomato sauce*1 ounce whole wheat roll1 tsp tub margarineBeverage: 1 cup fat-free milkSNACKS2 Tbsp raisins1 ounce unsalted almondsBREAKFASTBreakfast burrito:1 flour tortilla (8” diameter)1 scrambled egga cup black beans*2 Tbsp salsa½ large grapefruitBeverage:1 cup water, coffee, or tea**LUNCHRoast beef sandwich:1 small whole grain hoagie bun2 ounces lean roast beef1 slice part-skim mozzarellacheese2 slices tomato¼ cup mushrooms1 tsp corn/canola oil (to cookmushrooms)1 tsp mustardBaked potato wedges:1 cup potato wedges1 tsp corn/canola oil (to cookpotato)1 Tbsp ketchupBeverage: 1 cup fat-free milkDINNERBaked salmon on beet greens:4 ounce salmon filet1 tsp olive oil2 tsp lemon juicea cup cooked beet greens(sauteed in 2 tsp corn/canola oil)Quinoa with almonds:½ cup quinoa½ ounce slivered almondsBeverage: 1 cup fat-free milkSNACKS1 cup cantaloupe ballsBREAKFASTCold cereal:1 cup ready-to-eat oat cereal1 medium banana½ cup fat-free milk1 slice whole wheat toast1 tsp tub margarineBeverage: 1 cup prune juiceLUNCHTuna salad sandwich:2 slices rye bread2 ounces tuna1 Tbsp mayonnaise1 Tbsp chopped celery½ cup shredded lettuce1 medium peachBeverage: 1 cup fat-free milkDINNERRoasted chicken:3 ounces cooked chicken breast1 large sweet potato, roasted½ cup succotash (limas & corn)1 tsp tub margarine1 ounce whole wheat roll1 tsp tub margarineBeverage:1 cup water, coffee, or tea**SNACKS¼ cup dried apricots1 cup flavored yogurt (chocolate)9