Sample menus - ChooseMyPlate.gov

DAY 4 DAY 5 DAY 6 DAY 7BREAKFAST1 whole wheat English muffin1 Tbsp all-fruit preserves1 hard-cooked eggBeverage:1 cup water, coffee, or tea**LUNCHWhite bean-vegetable soup:1 ¼ cup chunky vegetable soupwith pasta½ cup white beans*6 saltine crackers*½ cup celery sticksBeverage: 1 cup fat-free milkDINNERRigatoni with meat sauce:1 cup rigatoni pasta (2 oz dry)2 ounces cooked ground beef(95% lean)2 tsp corn/canola oil (to cook beef)½ cup tomato sauce*3 Tbsp grated parmesan cheeseSpinach salad:1 cup raw spinach leaves½ cup tangerine sections½ ounce chopped walnuts4 tsp oil and vinegar dressingBeverage:1 cup water, coffee, or tea**SNACKS1 cup nonfat fruit yogurtBREAKFASTCold cereal:1 cup shredded wheat½ cup sliced banana½ cup fat-free milk1 slice whole wheat toast2 tsp all-fruit preservesBeverage:1 cup fat-free chocolate milkLUNCHTurkey sandwich1 whole wheat pita bread (2 oz)3 ounces roasted turkey, sliced2 slices tomato¼ cup shredded lettuce1 tsp mustard1 Tbsp mayonnaise½ cup grapesBeverage: 1 cup tomato juice*DINNERSteak and potatoes:4 ounces broiled beef steakb cup mashed potatoes madewith milk and 2 tsp tub margarine½ cup cooked green beans1 tsp tub margarine1 tsp honey1 ounce whole wheat roll1 tsp tub margarineFrozen yogurt and berries:½ cup frozen yogurt (chocolate)¼ cup sliced strawberriesBeverage: 1 cup fat-free milkSNACKS1 cup frozen yogurt (chocolate)BREAKFASTFrench toast:2 slices whole wheat bread3 Tbsp fat-free milk andb egg (in French toast)2 tsp tub margarine1 Tbsp pancake syrup½ large grapefruitBeverage: 1 cup fat-free milkLUNCH3-bean vegetarian chili on bakedpotato:¼ cup each cooked kidney beans,*navy beans,* and black beans*½ cup tomato sauce*¼ cup chopped onion2 Tbsp chopped jalapeno peppers1 tsp corn/canola oil (to cookonion and peppers)¼ cup cheese sauce1 large baked potato½ cup cantaloupeBeverage:1 cup water, coffee, or tea**DINNERHawaiian pizza2 slices cheese pizza, thin crust1 ounce lean ham¼ cup pineapple¼ cup mushrooms1 tsp safflower oil (to cookmushrooms)Green salad:1 cup mixed salad greens4 tsp oil and vinegar dressingBeverage: 1 cup fat-free milkSNACKS3 Tbsp hummus5 whole wheat crackers*BREAKFASTBuckwheat pancakes with berries:2 large (7") pancakes1 Tbsp pancake syrup¼ cup sliced strawberriesBeverage: 1 cup orange juiceLUNCHNew England clam chowder:3 ounces canned clams½ small potato2 Tbsp chopped onion2 Tbsp chopped celery6 Tbsp evaporated milk¼ cup fat-free milk1 slice bacon1 Tbsp white flour10 whole wheat crackers*1 medium orangeBeverage: 1 cup fat-free milkDINNERTofu-vegetable stir-fry:4 ounces firm tofu½ cup chopped Chinese cabbage¼ cup sliced bamboo shoots2 Tbsp chopped sweet red peppers2 Tbsp chopped green peppers1 Tbsp corn/canola oil (to cookstir-fry)1 cup cooked brown rice (2 ouncesraw)Honeydew yogurt cup:¾ cup honeydew melon½ cup plain fat-free yogurtBeverage:1 cup water, coffee, or tea**SNACKS1 large banana spread with2 Tbsp peanut butter*1 cup nonfat fruit yogurt