Sample Menu: 2,000-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 (375 calories)
1 oz high-fiber breakfast cereal (5 grams or more per serving)
1 slice whole-wheat toast with 1 tsp strawberry jam and 1 tsp trans-free margarine
1 cup fat-free milk
½ cup orange juice

Chicken and Potatoes

Lunch (500 calories)
2 slices whole-grain bread
3 oz water-packed tuna with 2 tsp mayonnaise
2 tbsp of carrots, onions and diced celery
2 slices tomato
¼ cup juice mixed with club soda

Late-afternoon Snack (150 calories)
Trail mix (½ oz almonds with 2 tbsp raisins)

Dinner (775 calories)
1 cup pasta (2 oz dry)
2.5 oz lean ground turkey or extra lean cooked ground beef
½ cup tomato sauce
1 cup mixed green salad with 3 tsp olive oli and vinegar dressing
1 cup fat-free milk
1 cup mixed fruit

Late-night Snack (200 calories)
1 cup low-fat fruited yogurt

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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