Week 1 Day 3 - Wednesday

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 3

1/2 cup oatmeal
1 cup lowfat milk
1 slice whole wheat toast with 1 Tbsp. peanut butter
1/2 large banana

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

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

1/2 cup applesauce
2 graham crackers

Sample Menu Day 4