2000 Calorie Diet Sample Menu

Consistent Carbohydrate Sample Menu: 1400 Calories

Your meal pattern is 3 carbohydrate choices at each meal and an evening snack consisting of 1 carbohydrate choice.

Grams of Carbohydrate Carbohydrate Choices 6–10 ½ 11–20 1 21–25 1½ 26–35 2 36–40 2½ 41–50 3 51–55 3½ 56–65 4 66–70 4½ 71–80 5

Day 1 Breakfast  2 slices whole-wheat toast  1 tablespoon (Tbsp) peanut butter  1 small grapefruit Total: 315 calories, 3 carbohydrate choices

Lunch  1 cup (C) vegetable soup  5 whole-wheat crackers  1 C skim milk  24 almonds (1 ounce [oz]) Total: 420 calories, 3 carbohydrate choices

Dinner  4 oz pork loin roast  1 small whole-grain dinner roll  ½ C peas  ½ C applesauce Total: 548 calories, 3 carbohydrate choices

Snack  ½ C fat-free frozen yogurt Total: 100 calories, 1 carbohydrate choice

DAILY TOTAL: 1383 calories, 10 carbohydrate choices Day 2 Breakfast  1 C Cheerios®  1 C skim milk  2 Tbsp raisins  2 slices (1.7 oz) Canadian bacon Total: 339 calories, 3 carbohydrate choices

Lunch  Salad with 2 C raw spinach and grated carrot, ½ C chickpeas, ¼ C reduced-fat cheese, and lite salad dressing (<6 grams carbohydrate/serving)  Sandwich of 2 slices whole-wheat bread, 2 oz lean ham or turkey, 1 oz low-fat cheese, tomato, lettuce, and mayonnaise or mustard Total: 595 calories, 3½ carbohydrate choices

Dinner  Stir-fry of ⅓ C brown rice, topped with 2 C stir-fry vegetables with sauce and 3 oz grilled chicken strips Total: 371 calories, 3 carbohydrate choices

Snack  5 Hershey’s® Kisses Total: 128 calories, 1 carbohydrate choice

DAILY TOTAL: 1433 calories, 10½ carbohydrate choices

Day 3 Breakfast  ½ C scrambled Egg Beaters®  ¼ C cooked bell pepper  1 oz low-fat cheese, wrapped in a 6″ flour tortilla  1 small peach Total: 320 calories, 3 carbohydrate choices

Lunch  1 container lite yogurt  1 veggie burger on lite sandwich bun  Total: 340 calories, 3 carbohydrate choices

Snack  Celery sticks with 1 Tbsp peanut butter Total: 120 calories, 0 carbohydrate choices

Dinner  6 oz skinless cod, baked  ¾ C macaroni and cheese  ½ C cooked broccoli  1 C skim milk Total: 556 calories, 3 carbohydrate choices

Snack  ½ C sugar-free chocolate pudding  2 Tbsp lite Cool Whip® Total: 80 calories, 1 carbohydrate choice

DAILY TOTAL: 1416 calories, 10 carbohydrate choices

Day 4 Breakfast  2 slices of French toast made with whole-grain bread  2 Tbsp lite maple syrup Total: 243 calories, 3 carbohydrate choices

Lunch  ¾ C cheese ravioli in meat sauce  1 small tossed salad  1 slice garlic toast Total: 590 calories, 3 carbohydrate choices

Dinner  4 oz grilled chicken breast on bun  3 oz baked French fries  1 C cooked green beans Total: 449 calories, 3 carbohydrate choices

Snack  ½ package of cheese crackers (3 sandwich crackers) Total: 100 calories, 1 carbohydrate choice

Day 5 Breakfast  1 C cooked oatmeal  ½ C canned sliced peaches, unsweetened  ½ C scrambled Egg Beaters Total: 300 calories, 3 carbohydrate choices

Lunch  2 slices thin-crust cheese pizza Total: 400 calories, 3 carbohydrate choices Snack  3 oz baby carrots  3 Tbsp low-fat ranch dressing Total: 130 calories, 0 carbohydrate choices

Dinner  3 oz cooked rump roast  1 medium baked potato  1 Tbsp lite tub margarine Total: 410 calories, 3 carbohydrate choices

Snack  2 Fig Newtons Total: 110 calories, 1 carbohydrate choice

Review Date 8/12 D-0592