Essentials for Eaters and Dieters

3 Day Sample Menu

Weight Loss, 500 calorie deficit

  • Maintain protein intake, reduce fat and carbohydrate intake by ~500 calories
  • Add foods that are less energy dense to replace lost volume, if desired
  • Items that are crossed out or in bold have been deleted or modified, respectively, from the 3-day sample menu for weight maintenance.
  Person 1 Person 2 Person 3 (Vegetarian)
Breakfast

1 c frosted wheat squares
½ c 2% skim milk
2 oz turkey bacon
1 small tangerine

¾ c Fruity Pebbles
½ c skim milk
1 medium banana
1 oz turkey bacon

 

1 pkg PB hard granola bar (~1.5oz)
1 c 1% milk
2 oz craisins
2 eggs, poached/hard boiled

 
Meal
Meal
Meal
AM Snack

1 medium apple
2 Tbsp peanut butter

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Meal
Lunch

3 oz tuna salad
3 slices whole wheat bread
0.5 c romaine lettuce
2 slices tomato
0.5 oz baked tortilla chips
1 c 2% skim milk

3 oz turkey breast
2 slices white bread (2oz)
1 c romaine lettuce
1 tsp mayo
1 tsp mustard
3 oz baby carrots
20 grapes
1 oz plain tortilla chips
1 c skim milk

2 Tbsp peanut butter
1 Tbsp jelly
2 slices wheat bread
3 oz baby carrots
20 grapes
1 oz flavored tortilla chips
1 c 1% milk

 
Meal
Meal
Meal
PM Snack

½ 9” flour tortilla (1oz)
1 tsp mustard
1 oz sliced turkey breast

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Meal
Dinner

8 oz cnd beef ravioli (~1c)
½ c steamed broccoli
1 medium apple
2 Fun Size Snickers bars

11oz Bf Veg Soup (~1.25c)
1 oz wheat crackers
2 oz LF swiss cheese
1 c celery sticks
1 c canned pineapple
1 ice cream sandwich

1.5 c vegetarian chili
1 6” flour tortilla
0.5 oz LF cheddar
½ c Italian blend veg.
1 c fresh strawberries
½ c sweetened sliced strawberries
2 Tbsp LF whipped topping

 
Meal
Meal
Meal
Meal

Daily
Totals

1570 kcals
50 Cholesterol (mg)
21 Protein (g)
29 Fat (g)
26 Fiber (g)

1480 kcals
52 Cholesterol (mg)
24 Protein (g)
24 Fat (g)
13 Fiber (g)
1570 kcals
56 Cholesterol (mg)
18 Protein (g)
26 Fat (g)
32 Fiber (g)
Breakfast

1 pkg instant brkfst (regular)
1 c 2% skim milk
1 medium banana
0.5 Tbsp peanut butter
1 slice whole wheat toast

4 oz oat bran bagel
2 Tbsp LF crm chs
1/3 c Craisins
1 c skim milk

1 c low fat yogurt
1 medium banana
1 Tbsp peanut butter2 slices wheat toast

 
Meal
Meal
Meal
AM Snack

Protein bar

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Meal
Lunch

1 spicy chicken patty (3oz)
2 oz whole wheat hamburger bun
1 tsp mayonnaise
1 c salad mix/romaine
0.5 Tbsp ital. dressing (reg)
1 medium orange

1 Hot Pocket (reg)
15 Tater tots
2 c salad mix/romaine
1 Tbsp light dressing
1 c drnd fruit cocktail
1 can diet soda

Veggie burger patty
2 oz hamburger bun, wheat
1 tsp mayonnaise
1 oz LF cheese
1 c salad mix/romaine
0.5 Tbsp 1000 island (reg)
½ c green peas
1 medium apple
1 c 1% milk

 
Meal
Meal
Meal
PM Snack

1 oz LF cheddar cheese
1 oz saltines

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Meal
Dinner

1.5 c beef chili with beans
1 small baked potato (1 c)
1 c canned green beans
1 c 2% skim milk

Lean Cuisine meal
1 c green beans
2 slices white bread
1 Tbsp margarine

1 c skim milk
1 medium apple

8 oz vegetarian lasagna
1 c vegetable blend (any)
0.75” slice fresh pineapple
1 c low fat chocolate milk
1 c 1% milk

 
Meal
Meal
Meal
Daily
Totals
1540 kcals
51 Cholesterol (mg)
26 Protein (g)
23 Fat (g)
32 Fiber (g)
1530 kcals
61 Cholesterol (mg)
18 Protein (g)
21 Fat (g)
20 Fiber
1580 kcals
56 Cholesterol (mg)
19 Protein (g)
25 Fat (g)
27 Fiber
Breakfast

1 brkfst biscuit w/ sausage
1 oz mxd dried fruit
1 c 2% skim milk

1 medium freezer biscuit (1.8 oz)
3 oz ExLn ham slices
1 medium pear
1 c skim milk

1 oz frozen waffles
1 Tbsp maple syrup
0.5 Tbsp butter, melted
2 peach halves, drained
½ c LF cottage cheese
1 c 1% milk

 
Meal
Meal
Meal
AM Snack

1 oz string cheese
1 medium peach

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Meal
Lunch

2 oz 80% ln grnd beef
2 c mxd greens (romaine)
½ small tomato, chopped
½ oz LF cheddar cheese
3 Tbsp taco/enchilada sauce
1 medium apple

3 oz chicken breast
1 c Mac and Cheese
2 slices white bread
0.5 Tbsp margarine

3 oz baby carrots
10 grapes

1 oz LF cheese
1 c hummus (8 oz)
½ c raw cauliflower
½ c snap peas
1 medium apple

 
Meal
Meal
Meal
PM Snack

1 pkg instant oatmeal
1 c 2% skim milk

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Meal
Dinner

Healthy Choice meal
½ c sliced carrots
1 slice whole wheat toast
0.5 Tbsp margarine
Sprinkle of garlic powder
1 c pineapple cnd, slcd, drnd
1 fruit-flavored popsicle

1 Personal cheese pizza (frz)
1 c peas and carrots (frz)
1 c watermelon, cubed
1 c skim milk

1 bean/chs burrito (frz)
1 small sweet potato (1 c)
½ c frz veggie blend
1/6th of a berry pie (3.9oz) (8-inch, commercially prep)

 
Meal
Meal
Meal
Daily
Totals
1520 kcals
51 Cholesterol (mg)
22 Protein (g)
27 Fat (g)
25 Fiber (g)
1471 kcals
54 Cholesterol (mg)
26 Protein (g)
20 Fat (g)
19 Fiber (g)
1570 kcals
55 Cholesterol (mg)
17 Protein (g)
28 Fat (g)
38 Fiber (g)

 

 

Essentials for Eaters and Dieters | Version 2.0
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