Week 1 Day 2 - Tuesday

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 2

1 cup whole grain cereal
1 cup lowfat milk
1 slice whole wheat toast with 2 tsp. margarine
1/2 large banana


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


1 1/2 cups Skillet Noodles and Beef
1 cup green beans with 2 tsp. margarine
1 cup lowfat milk

3 cups plain popcorn
1 small fresh apple

Sample Menu Day 3