It’s nearly impossible to have only one day’s food exactly meet all nutritional recommendations, so it’s important to note the following are EXAMPLES of balanced eating that are nutrient rich for healthy adults. I’ve tried to incorporate typical American foods that are familiar to most readers.
|1500 Calories||2000 Calories|
|Breakfast||1 Cup bran flake cereal, 1 Tbsp. almonds, ½ Cup 1% milk, 2 scrambled eggs, ½ grapefruit||2 low fat whole grain waffles, 1 Tbsp. peanut butter, 12 fl. oz. 1% milk, 1 banana|
|Lunch||3 oz. grilled chicken breast, ½ Cup coleslaw, 1 cob corn||2 Cup spinach, 1 Cup diced veggies, 3 oz. grilled chicken breast, ½ Cup white beans, 2 Tbsp. reduced-fat salad dressing|
|Dinner||3 oz. halibut, 1 Cup green beans, 1 Cup wheat noodles||4 oz. salmon, 1 Cup broccoli, 1 Cup cooked brown rice|
|Snacks||3 Cup light popcorn C. plain low-fat yogurt + ½ C. berries||1 oz. mozzarella cheese + 6 rye crackers¼ C. mixed nuts + 1 Cup melon|
|breakdown||28% Protein, 28% Fat, 44 % Carbohydrate Protein 104 grams, Fiber 25 grams||22% Protein, 32% Fat, 45% Carbohydrate Protein 111 grams, Fiber 38 grams|
See full seven-day sample menus 2000 Calorie food patterns from the USDA at http://www.cnpp.usda.gov/Publications/MyPyramid/print%20materials/MyPyramidSampleMenu.pdf
For a vegetarian sample menu, please see our article on The Benefits and Basics of Going Vegetarian by clicking HERE.
- Debbie J., MS, RD
Do you have a question about your diet or nutrition?