Each meal below has between 400 to 600 calories.
|
Breakfast |
Lunch |
Dinner |
| Day 1 |
1 cup cereal
1 cup whole milk
1 fruit
8 ounce juice |
4 ounce chicken breast
1 slice whole grain bread
1/2 avocado
2 slices tomato
1 cup whole milk |
1 cup turkey chili
2 ounce cornbread
8 ounces juice |
| Day 2 |
2 slices whole grain bread
2 tbsp. peanut butter
1 banana
1 cup whole milk |
4 ounces tuna in oil
1 slice whole grain bread
Side salad:
1 cup lettuce
1/4 cup tomato
1/4 cup cucumber
1/4 cup carrots
1/4 cup mushrooms
1 tbsp salad dressing
12 ounce water |
4 ounce steak
1/2 cup cooked vegetable
1 baked potato
1 tbsp sour cream
1 tsp butter
12 ounces water |
| Day 3 |
3 eggs scrambled with:
1 ounce of cheese
1/2 cup of spinach
1/2 cup of diced tomatoes
1 slice whole grain bread
1 tsp of butter
12 ounces water |
Macaroni and cheese:
1 cup cooked pasta and
2 ounces cheese
1 cup cooked vegetable
8 ounces juice |
4 ounce grilled salmon
1 cup brown rice
1 cup cooked vegetable
12 ounce water |
| Day 4 |
1 6-ounce yogurt
1 small fruit
8 ounces juice |
1 slice pizza with meat
Side salad:
1 cup lettuce
1/4 cup tomato
1/4 cup cucumber
1/4 cup carrots
1/4 cup mushrooms
1 tbsp salad dressing
8 ounces juice |
Spaghetti with meatballs:
1 cup pasta
3 ounces meatballs
1/2 cup tomato sauce
12 ounces water |
| Day 5 |
3 eggs scrambled with
2 ounces cheese
1 slice whole grain bread
12 ounces water |
1 large (4-ounce) bagel
4 ounces cottage cheese
1 fruit
1 cup whole milk |
Burrito:
1 flour tortilla
4 ounces chicken
2 ounces cheese
1/4 tomato
1/4 cup brown rice
1/4 cup beans
Salsa
12 ounces water |
| Day 6 |
2 slices French toast
1 cup fruit
12 ounces water |
2 slices whole grain bread
4 ounces lunch meat
1/3 avocado
2 slices tomato
8 ounces juice |
4-ounce hamburger on bun
Side salad:
1 cup lettuce
1/4 cup tomato
1/4 cup cucumber
1/4 cup carrots
1/4 cup mushrooms and
1 tbsp salad dressing
8 ounces juice |
| Day 7 |
Breakfast Burrito:
2 eggs
1 ounce cheese
1 flour tortilla
1/2 cup of spinach
1/2 cup of tomato
12 ounce water |
1, 4-ounce bagel
2 tbsp hummus
1/2 avocado
2 slices tomato
1/4 cup sprouts
8 ounces juice |
4 ounces grilled chicken
1 cup brown rice
1 cup cooked vegetable
8 ounces juice |
To get 2,000 calories daily, add two choices from the list below to the sample menu. For 2,500 calories daily, eat three choices from the list below.
| Snacks |
Desserts |
| Smoothie: 1 cup whole milk, 1 scoop protein powder, 1 cup fruit and ice |
1/2 cup ice cream, 1 Tbsp chocolate sauce, 1/4 cup nuts,
1 Tbsp whipped cream |
| 6 ounces 2% yogurt,
1/2 cup fiber cereal |
Milkshake: 1 cup whole milk, 1/2 cup ice cream,
2 tbsp chocolate syrup |
6 crackers
3 Tbsp peanut butter |
1/2 cup ice cream
2 graham crackers |
10 almonds
4 ounces fruit cocktail in heavy syrup |
1 envelope Carnation Instant Breakfast prepared with 1 cup whole milk |
| Protein bar |
6 graham crackers
6 ounces pudding |
10 corn chips
1/3 cup guacamole
1 cup juice |
4 cookies
1 cup whole milk |
1 apple
2 ounces cheese |
1 brownie
1/2 cup ice cream |
3 cups of popcorn with butter
1 cup juice |
1 slice pie
1 cup whole milk |
1 cup raw vegetables
3 Tbsp salad dressing |
1/2 cup ice cream
1/4 cup granola with raisins |
Reviewed by health care specialists at UCSF Medical Center.
Last updated April 2, 2009
