COST EFFECTIVE 7 DAY MENU

DAY 1 DAY 2 DAY 3

BREAKFAST

COST EFFECTIVE 7 DAY MENU (http://www.choosemyplate.gov/downloads/Sample_Menus-2000Cals-DG2010.pdf)

Creamy oatmeal (cooked in milk):

½ cup uncooked oatmeal

1 cup fat-free milk

2 Tbsp raisins

2 tsp brown sugar

Beverage: 1 cup orange juice

LUNCH

Taco salad:

2 ounces tortilla chips

2 ounces cooked ground turkey

2 tsp corn/canola oil (to cook

turkey)

¼ cup kidney beans*

½ ounce low-fat cheddar cheese

½ cup chopped lettuce

½ cup avocado

1 tsp lime juice (on avocado)

2 Tbsp salsa

Beverage:

1 cup water, coffee, or tea**

DINNER

Spinach lasagna roll-ups:

1 cup lasagna noodles(2 oz dry)

½ cup cooked spinach

½ cup ricotta cheese

1 ounce part-skim mozzarella

cheese

½ cup tomato sauce*

1 ounce whole wheat roll

1 tsp tub margarine

Beverage: 1 cup fat-free milk

SNACKS

2 Tbsp raisins

1 ounce unsalted almonds

BREAKFAST

Breakfast burrito:

1 flour tortilla (8” diameter)

1 scrambled egg

a cup black beans*

2 Tbsp salsa

½ large grapefruit

Beverage:

1 cup water, coffee, or tea**

LUNCH

Roast beef sandwich:

1 small whole grain hoagie bun

2 ounces lean roast beef

1 slice part-skim mozzarella

cheese

2 slices tomato

¼ cup mushrooms

1 tsp corn/canola oil (to cook

mushrooms)

1 tsp mustard

Baked potato wedges:

1 cup potato wedges

1 tsp corn/canola oil (to cook

potato)

1 Tbsp ketchup

Beverage: 1 cup fat-free milk

DINNER

Baked salmon on beet greens:

4 ounce salmon filet

1 tsp olive oil

2 tsp lemon juice

a cup cooked beet greens

(sauteed in 2 tsp corn/canola oil)

Quinoa with almonds:

½ cup quinoa

½ ounce slivered almonds

Beverage: 1 cup fat-free milk

SNACKS

1 cup cantaloupe balls

BREAKFAST

Cold cereal:

1 cup ready-to-eat oat cereal

1 medium banana

½ cup fat-free milk

1 slice whole wheat toast

1 tsp tub margarine

Beverage: 1 cup prune juice

LUNCH

Tuna salad sandwich:

2 slices rye bread

2 ounces tuna

1 Tbsp mayonnaise

1 Tbsp chopped celery

½ cup shredded lettuce

1 medium peach

Beverage: 1 cup fat-free milk

DINNER

Roasted chicken:

3 ounces cooked chicken breast

1 large sweet potato, roasted

½ cup succotash (limas & corn)

1 tsp tub margarine

1 ounce whole wheat roll

1 tsp tub margarine

Beverage:

1 cup water, coffee, or tea**

SNACKS

¼ cup dried apricots

1 cup flavored yogurt (chocolate)DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST

1 whole wheat English muffin

1 Tbsp all-fruit preserves

1 hard-cooked egg

Beverage:

1 cup water, coffee, or tea**

LUNCH

White bean-vegetable soup:

1 ¼ cup chunky vegetable soup

with pasta

½ cup white beans*

6 saltine crackers*

½ cup celery sticks

Beverage: 1 cup fat-free milk

DINNER

Rigatoni with meat sauce:

1 cup rigatoni pasta (2 oz dry)

2 ounces cooked ground beef

(95% lean)

2 tsp corn/canola oil (to cook beef)

½ cup tomato sauce*

3 Tbsp grated parmesan cheese

Spinach salad:

1 cup raw spinach leaves

½ cup tangerine sections

½ ounce chopped walnuts

4 tsp oil and vinegar dressing

Beverage:

1 cup water, coffee, or tea**

SNACKS

1 cup nonfat fruit yogurt

BREAKFAST

Cold cereal:

1 cup shredded wheat

½ cup sliced banana

½ cup fat-free milk

1 slice whole wheat toast

2 tsp all-fruit preserves

Beverage:

1 cup fat-free chocolate milk

LUNCH

Turkey sandwich

1 whole wheat pita bread (2 oz)

3 ounces roasted turkey, sliced

2 slices tomato

¼ cup shredded lettuce

1 tsp mustard

1 Tbsp mayonnaise

½ cup grapes

Beverage: 1 cup tomato juice*

DINNER

Steak and potatoes:

4 ounces broiled beef steak

b cup mashed potatoes made

with milk and 2 tsp tub margarine

½ cup cooked green beans

1 tsp tub margarine

1 tsp honey

1 ounce whole wheat roll

1 tsp tub margarine

Frozen yogurt and berries:

½ cup frozen yogurt (chocolate)

¼ cup sliced strawberries

Beverage: 1 cup fat-free milk

SNACKS

1 cup frozen yogurt (chocolate)

BREAKFAST

French toast:

2 slices whole wheat bread

3 Tbsp fat-free milk and

b egg (in French toast)

2 tsp tub margarine

1 Tbsp pancake syrup

½ large grapefruit

Beverage: 1 cup fat-free milk

LUNCH

3-bean vegetarian chili on baked

potato:

¼ cup each cooked kidney beans,*

navy beans,* and black beans*

½ cup tomato sauce*

¼ cup chopped onion

2 Tbsp chopped jalapeno peppers

1 tsp corn/canola oil (to cook

onion and peppers)

¼ cup cheese sauce

1 large baked potato

½ cup cantaloupe

Beverage:

1 cup water, coffee, or tea**

DINNER

Hawaiian pizza

2 slices cheese pizza, thin crust

1 ounce lean ham

¼ cup pineapple

¼ cup mushrooms

1 tsp safflower oil (to cook

mushrooms)

Green salad:

1 cup mixed salad greens

4 tsp oil and vinegar dressing

Beverage: 1 cup fat-free milk

SNACKS

3 Tbsp hummus

5 whole wheat crackers*

BREAKFAST

Buckwheat pancakes with berries:

2 large (7") pancakes

1 Tbsp pancake syrup

¼ cup sliced strawberries

Beverage: 1 cup orange juice

LUNCH

New England clam chowder:

3 ounces canned clams

½ small potato

2 Tbsp chopped onion

2 Tbsp chopped celery

6 Tbsp evaporated milk

¼ cup fat-free milk

1 slice bacon

1 Tbsp white flour

10 whole wheat crackers*

1 medium orange

Beverage: 1 cup fat-free milk

DINNER

Tofu-vegetable stir-fry:

4 ounces firm tofu

½ cup chopped Chinese cabbage

¼ cup sliced bamboo shoots

2 Tbsp chopped sweet red peppers

2 Tbsp chopped green peppers

1 Tbsp corn/canola oil (to cook

stir-fry)

1 cup cooked brown rice (2 ounces

raw)

Honeydew yogurt cup:

¾ cup honeydew melon

½ cup plain fat-free yogurt

Beverage:

1 cup water, coffee, or tea**

SNACKS

1 large banana spread with

2 Tbsp peanut butter*

1 cup nonfat fruit yogurt Average amounts for weekly menu:

Food group

Daily average

over 1 week

GRAINS 6.2 oz eq

Whole grains 3.8

Refined grains 2.4

VEGETABLES 2.6 cups

Vegetable subgroups (amount per week)

Dark green 1.6 cups per week

Red/Orange 5.6

Starchy 5.1

Beans and Peas 1.6

Other Vegetables 4.1

FRUITS 2.1 cups

DAIRY 3.1 cups

PROTEIN FOODS 5.7 oz eq

Seafood 8.8 oz per week

OILS 29 grams

CALORIES FROM ADDED FATS AND

SUGARS

245 calories

Nutrient

Daily average

over 1 week

Calories 1975

Protein 96 g

Protein 19% kcal

Carbohydrate 275 g

Carbohydrate 56% kcal

Total fat 59 g

Total fat 27% kcal

Saturated fat 13.2 g

Saturated fat 6.0% kcal

Monounsaturated fat 25 g

Polyunsaturated fat 16 g

Linoleic Acid 13 g

Alpha-linolenic Acid 1.8 g

Cholesterol 201 mg

Total dietary fiber 30 g

Potassium 4701 mg

Sodium 1810 mg

Calcium 1436 mg

Magnesium 468 mg

Copper 2.0 mg

Iron 18 mg

Phosphorus 1885 mg

Zinc 14 mg

Thiamin 1.6 mg

Riboflavin 2.5 mg

Niacin Equivalents 24 mg

Vitamin B6 2.4 mg

Vitamin B12 12.3 mcg

Vitamin C 146 mg

Vitamin E 11.8 mg (AT)

Vitamin D 9.1 mcg

Vitamin A 1090 mcg (RAE)

Dietary Folate Equivalents 530 mcg

Choline 386 mg