Week 1 Day 4 - Thursday

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 4

2 slices whole wheat toast with 4 tsp. margarine
1/2 cup orange juice
1 cup lowfat milk


Turkey Sandwich with 2 slices whole wheat bread, 2 oz. turkey, 1 tomato slice, 3 lettuce leaves, 2 tsp. lowfat mayonnaise

1/2 cup Picnic Potato Salad (leftover from Day 1 Lunch)
1/2 cup applesauce
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

1/2 cup pears, canned
5-7 whole wheat crackers

Sample Menu Day 5