Essentials for Eaters and Dieters

3 Day Sample Menu and Shopping

Basic Eating Pattern

Breakfast

Grains
Fruit
Lean protein

Lunch

Grains
Vegetable
Fruit
Lean protein

Dinner

Grains
Vegetable
Fruit
Lean protein

Weight Maintenance, 2000 Calories*

  • In the following examples, three people have selected a healthy eating pattern that suits their individual tastes. Notice that some trade-offs must be made. Each person needs to consider which foods and patterns they will enjoy more:

    • Person #1 prefers morning and afternoon snacks and therefore eats less at meals.

    • Person #2 eats low fat cream cheese and skim milk in order to enjoy fried potatoes and ice cream occasionally.

    • Person #3 is vegetarian and chooses a variety of foods to provide a steady source of meat-free protein.

  • LF = low fat
  • This menu has also been modified for weight loss.

  Person 1 Person 2 Person 3 (Vegetarian)
Breakfast

1 c frosted wheat squares
½ c 2% 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
2 slices whole wheat bread
0.5 c romaine lettuce
2 slices tomato
0.5 oz baked tortilla chips
1 c 2% milk

3 oz turkey breast
2 slices white bread
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

1 9” flour tortilla (2oz)
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)
2 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
2 6 ” flour tortilla
1 oz LF cheddar
½ c Italian Blend vegetables
½ c sweetened sliced strawberries
2 Tbsp LF whipped topping

 
Meal
Meal
Meal
Meal

Daily
Totals

1970 kcals
51 Cholesterol (mg)
18 Protein (g)
32 Fat (g)
30 Fiber (g)

2010 kcals
53 Cholesterol (mg)
19 Protein (g)
28 Fat (g)
18 Fiber (g)
2010 kcals
58 Cholesterol (mg)
17 Protein (g)
25 Fat (g)
36 Fiber (g)
Breakfast

1 pkg instant brkfst (regular)
1 c 2% 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
2 Tbsp peanut butter
2 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% milk

Lean Cuisine meal
1 c steamed green beans
2 slices white bread
1 Tbsp margarine
1 c skim milk
1 medium apple

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

 
Meal
Meal
Meal
Daily
Totals
2090 kcals
53 Cholesterol (mg)
22 Protein (g)
25 Fat (g)
39 Fiber (g)
2050 kcals
60 Cholesterol (mg)
16 Protein (g)
24 Fat (g)
20 Fiber
2020 kcals
57 Cholesterol (mg)
18 Protein (g)
24 Fat (g)
33 Fiber
Breakfast

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

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

2 oz frozen waffles
2 Tbsp maple syrup
1 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
8 oz hummus
½ c raw cauliflower
½ c snap peas
1 medium apple

 

Meal

Meal
Meal
PM Snack

2 pkg instant oatmeal
1 c 2% milk

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Meal
   
Dinner

Healthy Choice meal
½ c sliced carrots
2 slice whole wheat toast
1 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
1970 kcals
54 Cholesterol (mg)
18 Protein (g)
29 Fat (g)
32 Fiber (g)
1960 kcals
54 Cholesterol (mg)
22 Protein (g)
25 Fat (g)
20 Fiber (g)
2000 kcals
55 Cholesterol (mg)
15 Protein (g)
30 Fat (g)
41 Fiber (g)

*Sedentary men and active women typically require about 2000 calories per day to maintain their weight. Some people need more than this (e.g. teenagers, active men) and some people need less (e.g. sedentary women).

Essentials for Eaters and Dieters | Version 2.0
Copyright ©2005, 2006 University of Illinois Board of Trustees