Fillable Printable Food Menu Template Word

Food Menu Template Word

Day 1

BREAKFAST

Breakfast burrito

1 flour tortilla (7" diameter)

1 scrambled egg (in 1 tsp soft

margarine)

1/3 cup black beans*

2 tbsp salsa

1 cup orange juice

1 cup fat-free milk

LUNCH

Roast beef sandwich

1 whole grain sandwich bun

3 ounces lean roast beef

2 slices tomato

1/4 cup shredded romaine lettuce

1/8 cup sauteed mushrooms

(in 1 tsp oil)

1 1/2 ounce part-skim mozzarella

cheese

1 tsp yellow mustard

3/4 cup baked potato wedges*

1 tbsp ketchup

1 unsweetened beverage

DINNER

Stuffed broiled salmon

5 ounce salmon filet

1 ounce bread stuffing mix

1 tbsp diced celery

2 tsp canola oil

1/2 cup saffron (white) rice

1 ounce slivered almonds

1/2 cup steamed broccoli

1 tsp soft margarine

1 cup fat-free milk

SNACKS

1 cup cantaloupe

BREAKFAST

Hot cereal

1/2 cup cooked oatmeal

2 tbsp raisins

1 tsp soft margarine

1/2 cup fat-free milk

1 cup orange juice

LUNCH

Taco salad

2 ounces tortilla chips

2 ounces ground turkey, sauteed in

2 tsp sunflower oil

1/2 cup black beans*

1/2 cup iceberg lettuce

2 slices tomato

1 ounce low-fat cheddar cheese

2 tbsp salsa

1/2 cup avocado

1 tsp lime juice

1 unsweetened beverage

DINNER

Spinach lasagna

1 cup lasagna noodles, cooked

(2 oz dry)

2/3 cup cooked spinach

1/2 cup ricotta cheese

1/2 cup tomato sauce tomato bits*

1 ounce part-skim mozzarella

cheese

1 ounce whole wheat dinner roll

1 cup fat-free milk

SNACKS

1/2 ounce dry-roasted almonds*

1/4 cup pineapple

2 tbsp raisins

BREAKFAST

Cold cereal

1 cup bran flakes

1 cup fat-free milk

1 small banana

1 slice whole wheat toast

1 tsp soft margarine

1 cup prune juice

LUNCH

Tuna fish sandwich

2 slices rye bread

3 ounces tuna (packed in water,

drained)

2 tsp mayonnaise

1 tbsp diced celery

1/4 cup shredded romaine lettuce

2 slices tomato

1 medium pear

1 cup fat-free milk

DINNER

Roasted chicken breast

3 ounces boneless skinless

chicken breast*

1 large baked sweetpotato

1/2 cup peas and onions

1 tsp soft magarine

1 ounce whole wheat dinner roll

1 tsp soft margarine

1 cup leafy greens salad

3 tsp sunflower oil and vinegar

dressing

SNACKS

1/4 cup dried apricots

1 cup low-fat fruited yogurt

BREAKFAST

1 whole wheat English muffin

2 tsp soft margarine

1 tbsp jam or preserves

1 medium grapefruit

1 hard-cooked egg

1 unsweetened beverage

LUNCH

White bean-vegetable soup

1 1/4 cup chunky vegetable soup

1/2 cup white beans*

2 ounce breadstick

8 baby carrots

1 cup fat-free milk

DINNER

Rigatoni with meat sauce

1 cup rigatoni pasta (2 ounces dry)

1/2 cup tomato sauce tomato bits*

2 ounces extra lean cooked ground

beef (sauteed in 2 tsp vegetable oil)

3 tbsp grated Parmesan cheese

Spinach salad

1 cup baby spinach leaves

1/2 cup tangerine slices

1/2 ounce chopped walnuts

3 tsp sunflower oil and vinegar

dressing

1 cup fat-free milk

SNACKS

1 cup low-fat fruited yogurt

Day 2 Day 3 Day 4

Sample Menus for a 2000 Calorie Food Pattern

Averaged over a week, this seven day menu provides all of the recommended amounts of nutrients and food from each food group.

(Italicized foods are part of the dish or food that preceeds it.)

1 tbsp chopped onions

Day 5

BREAKFAST

Cold cereal

1 cup shredded wheat cereal

1 tbsp raisins

1 cup fat-free milk

1 small banana

1 slice whole wheat toast

1 tsp soft margarine

1 tsp jelly

LUNCH

Smoked turkey sandwich

2 ounces whole wheat pita bread

1/4 cup romaine lettuce

2 slices tomato

3 ounces sliced smoked turkey

breast*

1 tbsp mayo-type salad dressing

1 tsp yellow mustard

1/2 cup apple slices

1 cup tomato juice*

DINNER

Grilled top loin steak

5 ounces grilled top loin steak

3/4 cup mashed potatoes

2 tsp soft margarine

1/2 cup steamed carrots

1 tbsp honey

2 ounces whole wheat dinner roll

1 tsp soft margarine

1 cup fat-free milk

SNACKS

1 cup low-fat fruited yogurt

BREAKFAST

French toast

2 slices whole wheat French toast

2 tsp soft margarine

2 tbsp maple syrup

1/2 medium grapefruit

1 cup fat-free milk

LUNCH

Vegetarian chili on baked potato

1 cup kidney beans*

1/2 cup tomato sauce w/ tomato

tidbits*

3 tbsp chopped onions

1 ounce lowfat cheddar cheese

1 tsp vegetable oil

1 medium baked potato

1/2 cup cantaloupe

3/4 cup lemonade

DINNER

Hawaiian pizza

2 slices cheese pizza

1 ounce canadian bacon

1/4 cup pineapple

2 tbsp mushrooms

2 tbsp chopped onions

Green salad

1 cup leafy greens

3 tsp sunflower oil and vinegar

dressing

1 cup fat-free milk

SNACKS

5 whole wheat crackers*

1/8 cup hummus

1/2 cup fruit cocktail (in water or juice)

BREAKFAST

Pancakes

3 buckwheat pancakes

2 tsp soft margarine

3 tbsp maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

LUNCH

Manhattan clam chowder

3 ounces canned clams (drained)

3/4 cup mixed vegetables

1 cup canned tomatoes*

10 whole wheat crackers*

1 medium orange

1 cup fat-free milk

DINNER

Vegetable stir-fry

4 ounces tofu (firm)

1/4 cup green and red bell peppers

1/2 cup bok choy

2 tbsp vegetable oil

1 cup brown rice

1 cup lemon-flavored iced tea

SNACKS

1 ounce sunflower seeds*

1 large banana

1 cup low-fat fruited yogurt

* Starred items are foods that are

labeled as no-salt-added, low-

sodium, or low-salt versions of the

foods.They can also be prepared

from scratch with little or no added

salt. All other foods are regular

commercial products which contain

variable levels of sodium. Average

sodium level of the 7 day menu

assumes no-salt-added in cooking

or at the table

Day 6 Day 7

Sample Menus for a 2000 Calorie Food Pattern

Averaged over a week, this seven day menu provides all of the recommended amounts of nutrients and food from each food group.

(Italicized foods are part of the dish or food that preceeds it.)

Calories 1994

Protein, g 98

Protein, % kcal 20

Carbohydrate, g 264

Carbohydrate, % kcal 53

Total fat, g 67

Total fat, % kcal 30

Saturated fat, g 16

Saturated fat, % kcal 7.0

Monounsaturated fat, g 23

Polyunsaturated fat, g 23

Linoleic Acid, g 21

Alpha-linolenic Acid, g 1.1

Cholesterol, mg 207

Total dietary fiber, g 31

Potassium, mg 4715

Sodium, mg* 1948

Calcium, mg 1389

Magnesium, mg 432

Copper, mg 1.9

Iron, mg 21

Phosphorus, mg 1830

Zinc, mg 14

Thiamin, mg 1.9

Riboflavin, mg 2.5

Niacin Equivalents, mg 24

Vitamin B6, mg 2.9

Vitamin B12, mcg 18.4

Vitamin C, mg 190

Vitamin E, mg (AT) 18.9

Vitamin A, mcg (RAE) 1430

Dietary Folate Equivalents, mcg 558

* Starred items are foods that are labelled

as no-salt-added, low-sodium, or low-salt

versions of the foods.They can also be

prepared from scratch with little or no

added salt. All other foods are regular

commercial products which contain

variable levels of sodium. Average

sodium level of the 7 day menu assumes

no-salt-added in cooking or at the table.

Food Group Daily Average

Over One Week

Daily Average

Over One Week

Total Grains (oz eq) 6.0

Whole Grains 3.4

Refined Grains 2.6

Total Veg* (cups) 2.6

Fruits (cups) 2.1

Milk (cups) 3.1

Meat/ Beans

(oz eq) 5.6

Oils (tsp/grams)

7.2 tsp/32.4 g

GRAINS

VEGETABLES

FRUITS

MILK

MEAT &

BEANS

OILS

*Vegetable subgroups (weekly totals)

Dk-Green Veg (cups) 3.3

Orange Veg (cups) 2.3

Beans/ Peas (cups) 3.0

Starchy Veg (cups) 3.4

Other Veg (cups) 6.6

Nutrient

Sample Menus for a 2000 calorie food pattern

Averaged over a week, this seven day menu provides all of the recommended amounts of nutrients and food from each food group.

(Italicized foods are part of the dish or food that preceeds it, which is not italicized.)