Sample Menu: 1,600-calorie Daily Meal Plan

Below is a sample meal plan based on age, gender and activity level of an individual. See Estimated Calorie Requirements for more information.

Breakfast (300 calories)
cup 100% fruit juice
1 slice whole-grain toast
1 oz whole-grain breakfast cereal
cup fat-free milk

Lunch (450 calories)
2 oz meat, poultry, or fish
2 slices whole-grain bread
2 pieces lettuce
2 slices tomato
cup baby carrots
cup berries or 1 piece of fruit
1 cup fat-free milk

Mid-afternoon Snack (200 calories)
5 whole-grain crackers
1 tbsp peanut or other nut butter
fat-free milk

Dinner (500 calories)
1 cup vegetable soup
2 oz meat, poultry, or fish
1 medium sweet potato or white potato
cup broccoli
1 cup fat-free milk

Late-night Snack(150 calories) - free-to-use calorie allowance
cup low-fat frozen yogurt
cup crushed fruit on top

Note: If you are trying to lose weight, you may choose not to use this snack.

Source: Adapted from www.mypyramid.gov and U.S. Dietary Guidelines for Americans, 2005

Arkansas Department of Human Services Pfizer Health Solutions

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