Menu Plans

Traditional American Cuisine

Breakfast

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Whole-wheat bread, 1 med. slice	70	1.2	15	(½ Fruit)
Jelly, regular, 2 tsp	30	0	0	(1 Bread/Starch)
Cereal, shredded wheat, ½ C	104	1	4	(1 Bread/Starch)
Milk, 1%, 1 C	102	3	23	(1 Milk)
Orange juice, ¾ C	78	0	0	(1½ Fruit)
Coffee, regular, 1 C	5	0	0	(Free)
Breakfast Total	389	5.2	10

Lunch

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Roast beef sandwich
Whole-wheat bread, 2 med. slices	139	2.4	15	(2 Bread/Starch)
Lean roast beef, unseasoned, 2oz	60	1.5	23	(2 Lean Protein)
Lettuce, 1 leaf	1	0	0
Tomato, 3 med. slices	10	0	0	(1 Vegetable)
Mayonnaise, low-calorie, 1 tsp	15	1.7	96	(1⁄3 Fat)
Apple, 1 med.	80	0	0	(1 Fruit)
Water, 1 C	0	0	0	(Free)
Lunch Total	305	5.6	16

Dinner

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Salmon, 2 oz edible	103	5	40	(2 Lean Protein)
Vegetable oil, 1½ tsp	60	7	100	(1½ Fat)
Baked potato, ¾ med.	100	0	0	(1 Bread/Starch)
Margarine, 1 tsp	34	4	100	(1 Fat)
Green beans, seasoned with margarine, ½ C	52	2	4	(1 Vegetable) (½ Fat)
Carrots, seasoned	35	2	0	(1 Vegetable)
White dinner roll, 1 small	70	2	26	(1 Bread/Starch)
Iced tea, unsweetened, 1 C	0	0	0	(Free)
Water, 2 C	0	0	0	(Free)
Dinner Total	454	20	39

Snack

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Popcorn, 2½ C	60	7	100	(1½ Fat)
Margarine, ¾ tsp	30	3	100	(¾ Fat)
Grand Total	1,247	34	24

Breakfast

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Whole-wheat bread, 1 med. slice	70	1.2	15	(1 Bread/Starch)
Jelly, regular, 2 tsp	30	0	0	(½ Fruit)
Cereal, shredded wheat, ½ C	104	1	4	(1 Bread/Starch)
Milk, 1%, 1 C	102	3	23	(1 Milk)
Orange juice, ¾ C	78	0	0	(1½ Fruit)
Coffee, regular, 1 C	5	0	0	(Free)
Milk, 1%, 1 oz	13	.03	23	(1⁄8 Milk)
Breakfast Total	402	5.23	12

Lunch

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Roast beef sandwich
Whole-wheat bread, 2 med. slices	139	2.4	15	(2 Bread/Starch)
Lean roast beef, unseasoned, 2oz	60	1.5	23	(2 Lean Protein)
American cheese, low-fat and low-sodium, 1 slice (¾ oz)	46	1.8	36	(1 Lean Protein)
Lettuce, 1 leaf	1	0	0
Tomato, 3 med. slices	10	0	0	(1 Vegetable)
Mayonnaise, low-calorie, 1 tsp	15	1.7	96	(1⁄3 Fat)
Apple, 1 med.	80	0	0	(1 Fruit)
Water, 1 C	0	0	0	(Free)
Lunch Total	366	9	22

Dinner

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Salmon, 3 oz edible	155	7	40	(3 Lean Protein)
Vegetable oil, 1½ tsp	60	7	100	(1½ Fat)
Baked potato, ¾ med.	100	0	0	(1 Bread/Starch)
Margarine, 1 tsp	34	4	100	(1 Fat)
Green beans, seasoned with margarine, ½ C	52	2	4	(1 Vegetable) (½ Fat)
Carrots, seasoned with margarine, ½ C	52	2	4	(1 Vegetable) (½ Fat)
White dinner roll, 1 small	70	2	26	(1 Bread/Starch)
Iced tea, unsweetened, 1 C	0	0	0	(Free)
Water, 2 C	0	0	0	(Free)
Dinner Total	625	28	40

Snack

	Energy (Kcal)	Fat (GM)	%Fat	(1 Bread/Starch)
Popcorn, 2½ C	60	7	100	(1½ Fat)
Margarine, 1½ tsp	51	6	100	(1½ Fat)
Grand Total	1,490	48	29

Asian-American Cuisine

Breakfast


Banana	1 small
Whole-wheat bread	1 slice
Margarine	1 tsp
Orange juice	¾ C
Milk, 1%, low-fat	¾ C

Lunch


Beef noodle soup, canned, low-sodium	½ C
Chinese noodle and beef salad
Beef roast	2 oz
Peanut oil	1 tsp
Soy sauce, low-sodium	1 tsp
Carrots	½ C
Zucchini	½ C
Onion	¼ C
Chinese noodles, soft-type	¼ C
Apple	1 med.
Tea, unsweetened	1 C

Dinner


Pork stir-fry with vegetables
Pork cutlet	2 oz
Peanut oil	1 tsp
Soy sauce, low-sodium	1 tsp
Broccoli	½ C
Carrots	½ C
Mushrooms	½ C
Steamed brown rice	½ C
Tea, unsweetened	1 C

Snack


Almond cookies
Milk, 1%, low-fat	¾ C

Breakfast


Banana	1 small
Whole-wheat bread	2 slice
Margarine	1 tsp
Orange juice	¾ C
Milk, 1%, low-fat	¾ C

Lunch


Beef noodle soup, canned, low-sodium	½ C
Chinese noodle and beef salad
Beef roast	3 oz
Peanut oil	1½ tsp
Soy sauce, low-sodium	1 tsp
Carrots	½ C
Zucchini	½ C
Onion	¼ C
Chinese noodles, soft-type	¼ C
Apple	1 med.
Tea, unsweetened	1 C

Dinner


Pork stir-fry with vegetables
Pork cutlet	2 oz
Peanut oil	1 tsp
Soy sauce, low-sodium	1 tsp
Broccoli	½ C
Carrots	1 C
Mushrooms	¼ C
Steamed brown rice	1 C
Tea, unsweetened	1 C

Snack


Almond cookies	2 Cookies
Milk, 1%, low-fat	¾ C

Southern Cuisine

Breakfast


Oatmeal, prepared with 1% milk, low-fat	½ C
Milk, 1%, low-fat	½ C
English muffin
Cream cheese, light, 18% fat
Orange juice	½ C
Coffee	1 C
Milk, 1%, low-fat	1 oz

Lunch


Baked chicken, without skin	2 oz
Vegetable oil	½ tsp
Beef roast	2 oz
Salad:
Lettuce	½ C
Tomato	½ C
Cucumber	½ C
Oil and vinegar dressing	1 tsp
Brown rice, seasoned with light margarine	1⁄3 C
Baking powder biscuit, prepared with vegetable oil	½ small
Margarine	½ tsp
Water	1 C

Dinner


Lean roast beef	2 oz
Onion	¼ C
Beef gravy, water-based	1 Tbsp
Turnip greens, seasoned with	½ C
light margarine	¼ tsp
Ground cinnamon	1 tsp
Brown sugar	1 tsp
Cornbread prepared with light margarine	½ med. slice
Honeydew melon	1⁄8 med.
Iced tea, sweetened with sugar	1 C

Snack


Saltine crackers, unsalted tops	4 crackers
Mozzarella cheese, part-skim, low-sodium	1 oz

Breakfast


Oatmeal, prepared with 1% milk, low-fat	½ C
Milk, 1%, low-fat	½ C
English muffin	1 med.
Cream cheese, light, 18% fat	1 Tbsp
Orange juice	¾ C
Coffee	1 C
Milk, 1%, low-fat	1 oz

Lunch


Baked chicken, without skin	2 oz
Vegetable oil	1 tsp
Beef roast	2 oz
Salad:
Lettuce	½ C
Tomato	½ C
Cucumber	½ C
Oil and vinegar dressing	2 tsp
Brown rice, seasoned with light margarine	1⁄3 C
Baking powder biscuit, prepared with vegetable oil	1 small
Margarine	½ tsp
Water	1 C

Dinner


Lean roast beef	3 oz
Onion	¼ C
Beef gravy, water-based	1 Tbsp
Turnip greens, seasoned with	½ C
light margarine	½ tsp
Ground cinnamon	1 tsp
Brown sugar	1 tsp
Cornbread prepared with light margarine	½ med. slice
Honeydew melon	¼ med.
Iced tea, sweetened with sugar	1 C

Snack


Saltine crackers, unsalted tops	4 crackers
Mozzarella cheese, part-skim, low-sodium	1 oz

Mexican-American Cuisine

Breakfast


Cantaloupe	½ C
Farina, prepared with 1% milk, low-fat	½ C
White bread	1 slice
Margarine	1 tsp
Jelly	1 tsp
Orange juice	¾ C
Milk, 1%, low-fat	½ C

Lunch


Beef enchilada
Tortilla, corn	2 tortillas
Lean roast beef	2 oz
Vegetable oil	2⁄3 tsp
Onion	1 Tbsp
Tomato	4 Tbsp
Lettuce	½ C
Chili peppers	2 tsp
Refried beans, prepared with vegetable oil	¼ C
Carrots	5 sticks
Celery	6 sticks
Milk, 1%, low-fat

Dinner


Chicken taco
Tortilla, corn	1 tortilla
Chicken breast, without skin	1 oz
Vegetable oil	1 tsp
Cheddar cheese, low-fat and low-sodium	½ oz
Guacamole	1 Tbsp
Salsa	1 Tbsp
Corn, seasoned with margarine	½ C
Spanish rice without meat, seasoned with margarine	½ C
Banana	½ large
Coffee	1 C
Milk, 1%, low-fat	1 oz

Breakfast


Cantaloupe	1 C
Farina, prepared with 1% milk, low-fat	½ C
White bread	1 slice
Margarine	1 tsp
Jelly	1 tsp
Orange juice	1½ C
Milk, 1%, low-fat	½ C

Lunch


Beef enchilada
Tortilla, corn	2 tortillas
Lean roast beef	2½ oz
Vegetable oil	2⁄3 tsp
Onion	1 Tbsp
Tomato	4 Tbsp
Lettuce	½ C
Chili peppers	2 tsp
Refried beans, prepared with vegetable oil	¼ C
Carrots	5 sticks
Celery	6 sticks
Milk, 1%, low-fat	½ C

Dinner


Chicken taco
Tortilla, corn	1 tortilla
Chicken breast, without skin	2 oz
Vegetable oil	1 tsp
Cheddar cheese, low-fat and low-sodium	½ oz
Guacamole	2 Tbsp
Salsa	1 Tbsp
Corn, seasoned with margarine	½ C
Spanish rice without meat, seasoned with margarine	½ C
Banana	1 large
Coffee	1 C
Milk, 1%, low-fat	1 oz

Lacto-Ovo Vegetarian Cuisine

Breakfast


Orange	1 med.
Pancakes, made with 1% milk, low-fat and egg whites	(2) 4" circles
Pancake syrup	1 Tbsp
Light margarine	1½ tsp
Milk, 1%, low-fat	½ C
Coffee	1 C
Milk, 1%, low-fat	1 oz

Lunch


Vegetable soup, low-sodium, canned	½ C
Bagel	½ med.
Processed american cheese, low-fat and low-sodium
Spinach salad
Spinach	1 C
Mushrooms	1⁄8 C
Salad dressing, regular calorie	2 tsp
Apple	1 med.
Iced tea, unsweetened	1 C

Dinner


Omelette
Egg whites	4 large eggs
Green pepper	2 Tbsp
Onion	2 Tbsp
Mozzarella cheese, made from part-skim milk, low-sodium	1 oz
Vegetable oil	½ Tbsp
Brown rice, seasoned with ½ tsp light margarine	½ C
Carrots, seasoned with ½ tsp light margarine	½ C
Whole-wheat bread	1 slice
Light margarine	1 tsp
Fig bar cookie	1 bar
Tea	1 C
Honey	1 tsp

Snack


Milk, 1%, low-fat	¾ C

Breakfast


Orange	1 med.
Pancakes, made with 1% milk, low-fat and egg whites	(3) 4" circles
Pancake syrup	2 Tbsp
Light margarine	1½ tsp
Milk, 1%, low-fat	1 C
Coffee	1 C
Milk, 1%, low-fat	1 oz

Lunch


Vegetable soup, low-sodium, canned	1 C
Bagel	1 med.
Processed american cheese, low-fat and low-sodium	¾ oz
Spinach salad
Spinach	1 C
Mushrooms	1⁄8 C
Salad dressing, regular calorie	2 tsp
Apple	1 med.
Iced tea, unsweetened	1 C

Dinner


Omelette
Egg whites	4 large eggs
Green pepper	2 Tbsp
Onion	2 Tbsp
Mozzarella cheese, made from part-skim milk, low-sodium	1½ oz
Vegetable oil	1 Tbsp
Brown rice, seasoned with ½ tsp light margarine	½ C
Carrots, seasoned with ½ tsp light margarine	½ C
Whole-wheat bread	1 slice
Light margarine	1 tsp
Fig bar cookie	1 bar
Tea	1 C
Honey	1 tsp

Snack


Milk, 1%, low-fat	¾ C