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.
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Breakfast
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| 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 |
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Lunch
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| 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 |
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Dinner
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| 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 |
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Snack
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| 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 |
