Low Cost Menu Planner

Meal Plan Chart on Clipboard

This is a sample meal plan for a week based on 2,000 calories each day. Recipes for a number of the dishes are included. Averaged over a week, this plan meets the recommended amounts based on the Dietary Guidelines for Americans. Adjust the plan based on your needs.

How Much Food Should I Eat?

The amount of food you should eat depends on your age, sex, and physical activity level. Here is an example for 2,000 calories:

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruits: 2 cups
Dairy: 3 cups
Proteins: 5.5 ounces

Look up the amounts tailored for you at ChooseMyPlate.gov. Use our My Personal Plate to record your amounts.

Breakfast
1/2 cup oatmeal
1/4 cup raisins
1/2 cup orange juice
1 cup lowfat milk
1 cup whole grain cereal
1 cup lowfat milk
1 slice whole wheat toast with 2 tsp. margarine
1/2 large banana
1/2 cup oatmeal
1 cup lowfat milk
1 slice whole wheat toast with 1 Tbsp. peanut butter
1/2 large banana
2 slices whole wheat toast with 4 tsp. margarine
1/2 cup orange juice
1 cup lowfat milk
2 slices whole wheat toast with 4 tsp. margarine
1/2 large banana
1/2 cup orange juice
1 cup lowfat milk
1 cup whole grain cereal
1 egg, scrambled
1/2 cup orange juice
1 cup lowfat milk
2 eggs, scrambled with 1/2 cup vegetable of choice
2 slices whole wheat toast with 4 tsp. margarine
1/2 cup orange juice
1 cup lowfat milk
Lunch
Tuna Salad Wrap
1 small whole wheat tortilla/wrap, 2.5 oz. tuna, 1 Tbsp. lowfat mayonnaise 1/2 cup Picnic Potato Salad
(make the Picnic Potato Salad, use it for lunch today and for lunch on day 4)
1/2 cup mandarin oranges
1 cup lowfat milk
1 cup recipe and 1 cup rice Caribbean Black Beans and Rice
(make the Caribbean Black Beans and Rice, use it for lunch today and for lunch on day 3)
1 cup tossed salad with 2 Tbsp. lowfat dressing
1/2 cup sliced tomatoes (about 1/2 small tomato)
1 cup lowfat milk
1/2 cup fruit cocktail
Caribbean Black Beans and Rice (leftover from Day 2 Lunch) in 1 whole wheat tortilla/wrap; with 2 Tbsp. salsa
1/2 cup carrot sticks (about 1 carrot)
1 small fresh apple
1 cup lowfat milk
Turkey Sandwich with 2 slices whole wheat bread, 2 oz. turkey, 1 tomato slice, 3 lettuce leaves, 2 tsp. low-fat mayonnaise
1/2 cup Picnic Potato Salad (leftover from Day 1 Lunch)
1/2 cup applesauce
1 cup lowfat milk
1 cup Italian Bean and Pasta Salad
2 slices tomato
1/2 cup fruit cocktail
1 cup lowfat milk
Engligh Muffin Turkey Burgers with 1 English muffin and 2 oz. turkey patty
1/4 cup Carrot Raisin Salad
1/2 cup pears, canned
1 cup lowfat milk
1 cup Italian Bean and Pasta Salad (leftover from Day 5 Lunch)
1/2 cup peaches, canned
1 cup lowfat milk
Dinner
2 cups Chicken Stir Fry
1/2 cup rice
1 slice whole wheat bread with 2 tsp. margarine
1 cup lowfat milk
1 1/2 cups Skillet Noodles and Beef
1 cup green beans with 2 tsp. margarine
1 cup lowfat milk
4 ounces Baked Spicy Fish
1/2 large baked sweet potato
1 cup corn
1 slice whole wheat bread with 2 tsp. margarine
1 cup lowfat milk
1 Pork chop
1/2 cup Oven Fries
1 cup peas
1/2 cup grapes
1 slice whole wheat bread with 2 tsp. margarine
1 cup lowfat milk
4 ounces Crispy Oven Chicken
1 cup broccoli with 2 tsp. margarine
1 slice whole wheat bread with 2 tsp. margarine
1/2 cup peaches, canned
1 cup lowfat milk
1 1/2 cups Mix 'N Match Pasta
1 cup tossed salad with 2 Tbsp. lowfat dressing
1 slice of whole wheat bread with 2 tsp. margarine
1 cup lowfat milk
2 small pizzas English Muffin Pizza
1 cup tossed salad with 2 Tbsp. lowfat dressing
1 cup lowfat milk
Snack
1/2 cup pears, canned
2 graham crackers
3 cups plain popcorn
1 small fresh apple
1/2 cup applesauce
2 graham crackers
1/2 cup pears, canned
5-7 whole wheat crackers
1/2 cup carrot sticks (about 1 medium)
1/2 cup celery sticks (about 1 stalk)
2 Tbsp. lowfat dressing
1 small fresh apple, sliced
1 Tbsp. peanut butter
2 graham crackers
1 Tbsp. peanut butter