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Week 1 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.



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


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


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


1/2 cup   Apple sauce
8 oz   Low-fat plain yogurt

View All Day 3 Recipes



Sample Menu Day 4 >