menus
To me, an important part of maintaining healthy eating habits is to have a menu. Even if you are only cooking a meal that is complex, ingredient heavy or super healthy only two or three times a week, you usually can have leftovers and it is better than having nothing at all. I have some sample menus along with links to other menus to get you started. If you don’t find anything you like here, try searching specific terms (low-carb, pregnancy, etc) or contact me and I’ll see what I can find. You can also find a dietitian or talk to your doctor for menu suggestions.
[I apologize that the menus I have on this page are all different formats. I did copy and paste most of them, to make it one less step for you].
Here are some links to get you started:
1. Diabetes friendly menu
2. Here is a week’s worth of menus, and tips to get you started knowing what you should be eating.
3. Some sample menus from Mypyramid.gov
4. The USDA provides tips on feeding children.
A sample 1,200 calorie menu from the Mayo Clinic.
| Breakfast |
| 1 medium banana |
| 1 cup bran cereal |
| 1 cup fat-free milk |
| Herbal tea |
| Lunch |
| Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast |
| 2 cups raw baby carrots, jicama and bell pepper strips |
| 1 small apple |
| Water |
| Dinner |
| 3 ounces broiled cod sprinkled with juice of 1 lemon wedge and 1 teaspoon drained and rinsed capers |
| 3/4 cup steamed green beans |
| 1/2 cup sliced beets |
| Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 2 teaspoons extra-virgin olive oil |
| Sparkling water with lemon |
| Snack (anytime) |
| 1 small pear |
Some heart healthy sample days from the Mayo Clinic.
Day 1 menu
Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) plain yogurt with 1 teaspoon ground flaxseed
1/2 cup peach halves
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water
Dinner
Grilled turkey burger (4 ounces, or oz.) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Snack
1 cup skim milk
9 animal crackers
Day 2 menu
Breakfast
2 whole-wheat pancakes, 4-inch diameter, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice
1 cup skim milk
Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 1/4 cup crumbled feta cheese and 2 tablespoons reduced-fat ranch dressing
1 kiwi
1 cup skim milk
Dinner
Oriental chicken (5 oz.) with braised pineapple ring
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice
Snack
3 graham cracker squares
1 cup fat-free frozen yogurt
A menu from health.com
Monday
- Breakfast
Banana-Walnut Oatmeal (1 c. cooked oatmeal; small banana, sliced; 2 T walnuts; 1 T honey); glass of 1% reduced-fat milk (1 c.); sections of 1 orange
- Lunch
Ham and cheese sandwich: Lean deli ham (3 oz); light Swiss cheese (1 oz); 2 slices rye bread; sliced tomato, lettuce; 1 tsp each: low-fat mayonnaise and grainy mustard; 1 apple
- Supper
Herb-roasted chicken, skin removed (6 oz); small baked sweet potato, skin removed; 1 tsp butter; steamed whole green beans (1/2 c.) with drizzle of olive oil (1/2 tsp); chopped fresh pineapple (1/2 c.)
- P.M. Snack
Small apple
Tuesday
- Breakfast
Bran flakes (1 c.); sliced almonds (2 T); Dried bing cherries (2 T); 1% reduced-fat milk (1 c.); 1/2 pink grapefruit
- Lunch
Lean deli roast beef (4 oz); whole-grain baguette (2 oz); low-fat mayonnaise (2 tsp); tomato slices; 1 Bartlett pear
- Supper
Pan-seared pork tenderloin (6 oz); wild-and-brown-rice blend (1/2 c.) with chopped walnuts (1 T); steamed carrots (1 c.) with dill and butter (1 tsp); sliced strawberries (1 c.)
- P.M. Snack
Sliced kiwi fruit (1 c.) with low-fat vanilla yogurt (1/2 c.)
Wednesday
- Breakfast
Whole-grain toast (2 slices); chunky or smooth peanut butter (2 T); glass of 1% reduced-fat milk (1 c.) or 2 slices reduced-fat cheddar cheese (1-1/2 oz); sliced fresh peaches (1 c.)
- Lunch
Turkey Roll-Up (Roll 3 oz thinly sliced lean turkey breast, 1 oz Havarti cheese with dill, 1 c. shredded spinach, and 2 thin slices avocado into a whole wheat tortilla spread with 2 tsp low-fat mayonnaise); sliced cucumbers (1 c.) with a splash of red-wine vinegar; tomato juice (6 oz); wedge of watermelon
- Supper
Roasted garlic hummus (2 T) with carrot sticks and 1 piece whole-wheat pita bread (cut into triangles); grilled chicken breast, skin removed (6 oz); steamed broccoli (1 c.), drizzled with olive oil (1 tsp); and grated Parmesan cheese (1 tsp); baked apple with cinnamon
- P.M. Snack
Green grapes (a handful)
Thursday
- Breakfast
2 scrambled eggs rolled up in a corn tortilla; fresh tomato salsa (1/2 c.); mixed fresh-fruit salad (1/2 c.)
- Lunch
Lentil soup (1 c.); terriyaki baked tofu (available in supermarkets) (2 slices); baby carrots (1 c.) or carrot sticks; fresh apricots (2)
- Supper
Spiced Salmon: (Brush a 6-oz salmon fillet with chili garlic sauce and 1 tsp honey. Roast at 400° for 8 to10 minutes.) Steamed zucchini and halved grape tomatoes (1 c.) drizzled with garlic, olive oil (1 tsp), and chopped basil; whole-grain garlic couscous (1 c.) with olive oil (1 tsp); 1 tangerine
- P.M. Snack
Salted mixed nuts (1/4 c.)
Friday
- Breakfast
Strawberry-Almond Smoothie (Blend 1 c. low-fat vanilla yogurt, 1/4 c. plain soy milk, and 1 c. frozen strawberries with 1 tsp honey and 1 T almonds); reduced-fat cheddar cheese cubes (1 oz); rye crackers, crispbread style (2)
- Lunch
Steamed peeled shrimp (4 oz); cocktail sauce (2 T); three-bean salad (1 c.); tropical fruit salad : mango, papaya, pineapple (1 c.)
- Supper
Turkey meatloaf (6 oz); mashed winter squash (1/2 c.) with cinnamon and butter (1 tsp); cooked spinach (1 c.) drizzled with olive oil (1 tsp) and red-wine vinegar
- P.M. Snack
Mixed citrus sections (1 c.)
Saturday
- Breakfast
Small blueberry bran muffin; unsweetened applesauce (1 c.); 1 %-fat cottage cheese (1 c.)
- Lunch
Spinach-mushroom salad with 1 tsp olive oil; grilled chicken breast (4 oz) with skin removed; whole-grain baguette (2 oz); tomato slices, lettuce; Dijon mustard (2 tsp); fresh cantaloupe and strawberries (1 c.)
- Supper
Chardonnay, 5 oz; mixed greens with balsamic vinegar and a drizzle of olive oil (1 tsp); grilled swordfish (6 oz), baked or broiled; garlic mashed potatoes (1/2 c.) made with 1% milk and butter (1 tsp); roasted asparagus (1 c.) drizzled with olive oil (1 tsp) and lemon juice
- P.M. Snack
Sliced fresh mango (1 c.)
Sunday
- Breakfast
2-egg omelet or scrambled eggs; whole-grain English muffin; blackberry jam (1 T); seasonal fresh-fruit salad (1 c.)
- Lunch
Split-pea soup (3/4 c.); Ham (3 oz) and cheese (1 oz) sandwich on whole-wheat bread (2 slices) with Dijon mustard; red or green grapes (1 c.)
- Supper
Pesto Pasta (Mix 1 T prepared fresh or bottled pesto with 1 c. cooked whole-grain penne, 1/3 c. cooked cannellini beans, and 2 T chopped roasted bell peppers); steamed zucchini (1 c.) with crushed red-pepper flakes and a drizzle of olive oil (1 tsp); sliced kiwi with fresh orange sections (1/2 c.)
- P.M. Snack
1 T almond butter, 3 rounds melba toast
A sample menu from familyfungo.com
BREAKFAST
Many people who have difficulties losing weight also tend to be habitual breakfast skippers. Eating breakfast has been shown to improve alertness and attentiveness in small children; the same benefits can be expected in adults.
•1 cup whole grain cereal (avoid sugary, or sugar coated brands)
•8 ounces fat free milk
•1 medium banana or a 1/2 cup of berries
Alternate Suggestion:
•1 cup of plain fat free yogurt •1 medium banana or 1/2 cup of berries •1 tablespoon of wheat germ or flaxseed oil •1 teaspoon of honey or maple syrup •2 slices of whole grain toast •1 teaspoon of peanut butter (use this on your toast instead of butter)
Mix the first four ingredients together in a small bowl. This can also make a great light snack.
•Cup of coffee, black or with non-fat milk (avoid artificial creamers which are high in fat)
•4 ounces of fruit juice or 8 ounces of water
PRE-LUNCH SNACK
Try one of the following suggestions: •Apple slices with low-fat cheese slices, or •8 ounces of baby carrots or carrot sticks and low-fat hummus, or •4 ounces of homemade trail mix made from roasted, salt-free pumpkin and sunflower seeds, and golden raisins, and •8 ounces of water or calorie-free tea
LUNCH
In these busy, eat-on-the-run times, it’s easy to pull into the drive-thru and order something fast, cheap, and loaded with fattening calories. Instead, make the most of your lunch with these nutritious, low-cal suggestions:
Tuna fish sandwich:
•2 slices whole grain bread
•2 ounces water-packed tuna, drained
•1 tablespoon reduced-fat mayonnaise, or dijon mustard
•Chopped celery and onion (if desired)
•Romaine or green leafy lettuce, and sliced tomato
Mix the tuna with mayonnaise or mustard, and chopped celery or onion. Salt and pepper to taste. Spread this mixture onto your bread and top off with lettuce and tomato slices.
Large green salad:
•1 cup leafy greens, such as Romaine lettuce or baby spinach leaves
•1 carrot, peeled and chopped
•1/3 medium cucumber, peeled and sliced
•6 olives
•2 teaspoons olive oil and 1 tablespoon (or more) Balsamic vinegar
•1 medium pear
•8 ounces of water or calorie-free iced tea
AFTER LUNCH SNACK
•8 ounces fat free vanilla yogurt •8 ounces of water
DINNER
As your last full meal of the day, keep it low in calories and high in nutrition by skipping the Chinese take-out, or ordering in pizza. Maximize your nutrition, and maintain your caloric intake, with suggestions like this:
•3 ounces broiled or grilled boneless, skinless chicken breast
•1 cup steamed broccoli topped with 1 tablespoon grated Parmesan cheese
•1 cup cooked rice topped with one teaspoon margarine
•8 ounces fat free milk, water or calorie-free ice tea
AFTER DINNER SNACK
•4 cups air-popped popcorn, or low-fat microwave popcorn (avoid butter or butter flavoring. Give your popcorn a little zing by sprinkling on a salt-free seasoning like Mrs. Dash, or make your own spicy blend by shaking on a little garlic powder and cayenne pepper). •8 ounces of water
Here is one from the healthy eating guide:
| Calories | Fat | Carbs | Protein | |
| Breakfast: | ||||
| 4 egg whites | 64 | 0 | 0 | 16 |
| 1 whole egg | 70 | 4 | 0 | 6 |
| 1 banana | 121 | 0 | 31 | 1 |
| ½ cup oatmeal | 150 | 3 | 27 | 5 |
| 1 cup low sodium v8 | 50 | 0 | 10 | 2 |
| Mid-morning snack: | ||||
| 1 cup carrots | 35 | 0 | 9 | 1 |
| Lunch: | ||||
| 2 oz. Dietz & Watson reduced sodium turkey | 60 | 1 | 1 | 12 |
| 1 slice (.5 oz.) mozzarella cheese | 60 | 5 | 1 | 6 |
| 1 South Beach Diet whole wheat wrap | 110 | 3 | 25 | 5 |
| 1 cup romaine lettuce | 15 | 0 | 3 | 0 |
| 1 tomato | 25 | 0 | 5 | 1 |
| 1 tsp. olive oil | 40 | 5 | 0 | 0 |
| 1 tsp red wine vinegar | 5 | 0 | 0 | 0 |
| 1 serving Whole Grain Wheat Thins (16 crackers) | 140 | 6 | 21 | 2 |
| 2 T Sabra Supremely Spicy Hummus | 80 | 6 | 2 | 1 |
| Mid-afternoon snack: | ||||
| 1.5 T almond butter | 146 | 12 | 5 | 5 |
| 1 Fuji apple | 80 | 0 | 22 | 1 |
| Pre-workout snack: | ||||
| 1 Clif Kids Organic Z-bar | 120 | 3 | 22 | 3 |
| Post-workout snack: | ||||
| 1 scoop EAS Whey Protein | 120 | 2 | 2 | 23 |
| 1 cup skim milk | 80 | 0 | 12 | 8 |
| Dinner: | ||||
| 4 oz. chicken breast | 130 | 1 | 0 | 27 |
| 2 garlic cloves | 9 | 0 | 2 | 0 |
| 1 tsp. Dijon mustard | 5 | 0 | 0 | 0 |
| 2 cups romaine lettuce | 5 | 0 | 1 | 0 |
| 1 tomato | 25 | 0 | 5 | 1 |
| 1 tsp. olive oil | 40 | 5 | 0 | 0 |
| 1 tsp. balsamic vinegar | 5 | 0 | 2 | 0 |
| 1 tsp. lemon juice | 0 | 0 | 0 | 0 |
| ½ cup black beans | 140 | 1 | 25 | 7 |
| Night time snack: | ||||
| 1 Sargento Light String Cheese | 50 | 3 | 1 | 6 |
| TOTALS | 2,051 | 66 | 239 | 143 |
This one is from Medicinenet and may be a little more difficult, but still sounds yummy!
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This is from About.com
- Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
- Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.
- Lunch: three cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with two teaspoons of walnut oil, two ounce organic beef patty served on a whole grain roll.
- Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.
- Dinner: one-half cup whole wheat spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. Two cups cooked green vegetables such as asparagus, spinach or broccoli drizzled with two teaspoons flax oil.
- Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.
- Drink at least six to eight glasses of water per day.
- Choose whole grain breads and cereals.
From the National Institutes of Health. This menu is traditional American food. They also have Mexican and Asian-America, along with vegetarian.
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| Calories: | 1,613 | |||
