Week 1 Day 1 - Monday

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.

Day 1

1/2 cup oatmeal
1/4 cup raisins
1/2 cup orange juice
1 cup lowfat milk


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


2 cups Chicken Stir Fry
1/2 cup rice
1 slice whole wheat bread with 2 tsp. margarine
1 cup lowfat milk

1/2 cup pears, canned
2 graham crackers
View All Day 1 Recipes

Sample Menu Day 2