SPECIFIC GROUPS
1 - 4
<
>
SYMPTOM CHECKER
CONDITIONS
Male
Female
Arm, Hand & Shoulder Concerns
Legs & Feet Concerns
Dental & Mouth Concerns
Ear & Nose
Eye Conditions
Head Conditions
Arm, Hand & Shoulder Concerns
Legs & Feet Concerns
Front
Back
Arm, Hand & Shoulder Concerns
Dental & Mouth Concerns
Ear & Nose
Eye Conditions
Head Conditions
Arm, Hand & Shoulder Concerns
Dental & Mouth Concerns
Ear & Nose
Eye Conditions
Head Conditions
Front
Back
Living
Healthy
Online Clinic
Wise Healthcare
Online Counseling Center
Family Life
Financial Wellness
Menus
Tips for Using These Menus
You can follow the menus exactly or make changes as needed. It is okay to:
Food Items to Focus On
• Switch out foods from one meal to another (e.g. have the lunch menu for dinner and vice versa).
• If you are still hungry, especially if you are very active, eat a little more from one or more of the foods suggested for that day.
• Add more spices and low-sodium flavorings to dishes.
• Use 1 teaspoon of canola or olive oil with added herbs and spices instead of the salad dressing listed in the menu.
• Use the same menu several days in a row. This can be easier if you are only preparing food for one or two people. This can also help save money and trips to the grocery store.
• Swap a vegetable or a fruit that is listed for one that is seasonal or available in your area or for what you prefer to eat. For example, you can swap broccoli for asparagus or a pear for an apple.
Breakfast Menus
PLAN A
PLAN B
PLAN C
Fresh orange
Whole grain ready-to-eat cereal
Nonfat milk (regular or soy)
Hard cooked egg
1
1 cup
1 cup
----------
1
1 cup
1 cup
----------
1
2 cups
1 cup
1
PLAN A
PLAN B
PLAN C
Apple
Oatmeal
Brown sugar
Nonfat milk (regular or soy)
1 small
1 cup
1 tsp.
1 cup
1 small
1 cup
1 tsp.
1 cup
1 small
1 cup
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Blueberries (fresh or frozen)
Plain, nonfat yogurt
French toast: Bread
Egg
Vegetable cooking spray
Cinnamon
100% maple syrup
¾ cup
1 cup
2 slices
1
As needed
As desired
1 Tbsp.
¾ cup
1 cup
2 slices
1
As needed
As desired
1 Tbsp.
¾ cup
1 cup
2 slices
1
As needed
As desired
1 Tbsp.
PLAN A
PLAN B
PLAN C
Whole fruit shake
1 cup fresh or frozen fruit
1 cup nonfat milk (regular or soy)
Bran muffin
2 cups
1 small
2 cups
1 small
2 cups
1 small
PLAN A
PLAN B
PLAN C
Grapefruit
Scrambled egg
Whole wheat toast
Soft-tub margarine
Nonfat milk (regular or soy)
½ medium
1
1 slice
1 tsp.
1 cup
½ medium
1
2 slices
2 tsp.
1 cup
½ medium
1
2 slices
2 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Oatmeal
Raisins
Nonfat milk (regular or soy)
¾ cup
2 Tbsp.
1 cup
1 cup
2 Tbsp.
1 cup
1 ½ cups
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Blueberries
English muffin
Soft-tub margarine
Nonfat, plain yogurt
¾ cup
1
1 tsp.
1 cup
1 cup
1
1 tsp.
1 cup
1 cup
1
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Orange or grapefruit juice
Bagel
Peanut butter
¾ cup
2 mini bagels
1 Tbsp.
¾ cup
2 mini bagels
1 Tbsp.
¾ cup
2 mini bagels
1 Tbsp.
PLAN A
PLAN B
PLAN C
Berries (fresh or frozen)
Bran flakes cereal
Nonfat milk (regular or soy)
½ cup
1 cup
1 cup
½ cup
1 cup
1 cup
½ cup
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Apple
Whole wheat English muffin
Peanut butter
Nonfat milk (regular or soy)
1 small
1
1 Tbsp.
1 cup
1 small
1
1 Tbsp.
1 cup
1 small
1
1 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Raisins
Cooked oat bran cereal
Nonfat milk (regular or soy)
¼ cup
¾ cup
1 cup
¼ cup
¾ cup
1 cup
¼ cup
1 ½ cups
1 cup
PLAN A
PLAN B
PLAN C
Small banana
Bran flakes
Nonfat milk (regular or soy)
1
1 cup
1 cup
1
1 cup
1 cup
1
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Strawberries
Nonfat plain yogurt (regular or soy) with cinnamon
Whole grain muffin
1 cup
1 cup
1 small
1 cup
1 cup
1 medium
1 cup
1 cup
1 medium
PLAN A
PLAN B
PLAN C
Orange juice
Pancake(s)
100% maple syrup
Soft-tub margarine
Nonfat milk (regular or soy)
¾ cup
1 (4” diameter)
1 Tbsp.
1 tsp.
1 cup
¾ cup
2 (4” diameter)
2 Tbsp.
1 tsp.
1 cup
¾ cup
2 (4” diameter)
2 Tbsp.
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Cereal bar (e.g. granola bar)
Banana
Nonfat milk (regular or soy)
1
1 medium
1 cup
1
1 medium
1 cup
2
1 medium
1 cup
PLAN A
PLAN B
PLAN C
Berries
Oatmeal
Milk (regular or soy)
½ cup
¾ cup
1 cup
½ cup
1 cup
1 cup
½ cup
1 ½ cups
1 cup
PLAN A
PLAN B
PLAN C
Nectarine
Whole grain toast
Peanut butter
Nonfat milk (regular or soy)
1 medium
2 slices
1 Tbsp
1 cup
1 medium
2 slices
1 Tbsp
1 cup
1 medium
2 slices
1 Tbsp
1 cup
PLAN A
PLAN B
PLAN C
Nectarine
Grits
Soft-tub margarine
Ham
Nonfat milk (regular or soy)
1 medium
¾ cup
1 tsp.
1 slice
1 cup
1 medium
1 cup
1 tsp.
1 slice
1 cup
1 medium
2 cup
1 tsp.
1 slice
1 cup
PLAN A
PLAN B
PLAN C
Small banana
Whole grain English muffin
Peanut butter
Jam
Nonfat milk (regular or soy)
1
1
1 Tbsp.
1 tsp.
1 cup
1
1
1 Tbsp.
1 tsp.
1 cup
1
1
1 Tbsp.
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Berries
Oatmeal
100% maple syrup
Nonfat milk (regular or soy)
½ cup
¾ cup
1 tsp.
1 cup
½ cup
¾ cup
2 tsp.
1 cup
½ cup
1 cup
2 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Pear (fresh or canned, unsweetened)
Whole wheat toast
Soft-tub margarine
Whole wheat squares cereal
Nonfat milk (regular or soy)
1
1 slice
1 tsp.
¾ cup
1 cup
1
1 slice
1 tsp.
1 cup
1 cup
1
1 slice
1 tsp.
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Strawberries
Frozen, whole grain waffle(s) (4”)
Soft-tub margarine
100% maple syrup
Plain, nonfat yogurt (regular or soy)
Scrambled egg
1 cup
1
1 tsp.
1 Tbsp.
1 cup
----------
1 cup
2
1 tsp.
2 Tbsp.
1 cup
----------
1 cup
2
1 tsp.
2 Tbsp.
1 cup
1
PLAN A
PLAN B
PLAN C
Raisins
Oatmeal
Nonfat milk
¼ cup
¾ cup
1 cup
¼ cup
1 cup
1 cup
¼ cup
1 ½ cups
1 cup
PLAN A
PLAN B
PLAN C
Banana
Raisin bran muffin
Nonfat milk (regular or soy)
1 small
1 medium
1 cup
1 small
1 medium
1 cup
1 small
1 medium
1 cup
PLAN A
PLAN B
PLAN C
Banana
Whole grain English muffin
Peanut butter
Nonfat milk (regular or soy)
1 small
1
1 Tbsp.
1 cup
1 small
1
1 Tbsp.
1 cup
1 small
1
1 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Orange
Oatmeal with cinnamon
Brown sugar
Nonfat milk (regular or soy)
1
¾ cup
1 tsp.
1 cup
1
1 cup
1 tsp.
1 cup
1
1 cup
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Yogurt smoothie:
Nonfat, plain yogurt (regular or soy)
Fresh or frozen fruit
Mini-sized oat bran muffins
1 cup
½ cup
2
1 cup
1 cup
3
1 cup
½ cup
3
PLAN A
PLAN B
PLAN C
Grapefruit
Whole wheat toast
Soft-tub margarine
Nonfat milk (regular or soy)
1 medium
2 slices
1 tsp.
1 cup
1 medium
2 slices
2 tsp.
1 cup
1 medium
2 slices
2 tsp.
1 cup
Lunch Menus
PLAN A
PLAN B
PLAN C
Chili, meatless with beans
Small Greek salad:
Lettuce greens, onion, etc.
Tomato chopped
Feta cheese
Olive oil
Pita bread (6-inch)
Fresh fruit chunks
1 cup
1 cup
½ cup
1 ounce
2 tsp.
1
1 cup
1 cup
1 cup
½ cup
1 ounce
2 tsp.
1
1 cup
1 cup
1 cup
½ cup
1 ounce
2 tsp.
½
1 cup
PLAN A
PLAN B
PLAN C
Tomato juice
Turkey sandwich:
Turkey
Low-fat cheese slice
Whole wheat bread
Tomato slices, lettuce
Low-fat mayonnaise
Grapes, seedless
1 cup
1 ounce
1 slice
2 slices
½ cup
1 Tbsp.
16
1 cup
2 ounces
1 slice
2 slices
½ cup
1 Tbsp.
32
1 cup
2 ounces
1 slice
2 slices
½ cup
1 Tbsp.
32
PLAN A
PLAN B
PLAN C
Bean soup
Whole grain crackers
Chef salad: Salad greens
Raw vegetables
Turkey
Low-fat cheese
Low-fat Italian dressing
Watermelon chunks
1 cup
----------
1 cup
1 cup
1 ounce
1 ounce
2 Tbsp.
1 cup
1 cup
5
1 cup
1 cup
1 ounce
1 ounce
2 Tbsp.
1 cup
1 cup
10
1 cup
1 cup
2 ounces
1 ounce
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Fast food:
Side salad
Low-fat Italian dressing
Hamburger
1 cup
2 Tbsp.
Single patty with bun
2 cups
2 Tbsp.
Single patty with bun
2 cups
2 Tbsp.
Single patty with bun
PLAN A
PLAN B
PLAN C
Frozen low-calorie meal
Fresh or frozen berries
Frozen green beans
Whole grain crackers
1
½ cup
½ cup
----------
1
1 cup
½ cup
----------
1
1 cup
½ cup
5
PLAN A
PLAN B
PLAN C
Large tossed salad
(1 cup greens & 1 cup raw veggies)
Low-fat salad dressing/olive oil)
Thin crust pizza with ham and pineapple
1 serving
2 Tbsp./1 tsp.
1 slice
1 serving
2 Tbsp./1 tsp.
1 slice
1 serving
2 Tbsp./1 tsp.
2 slices
PLAN A
PLAN B
PLAN C
Vegetable juice
Tuna fish sandwich:
Tuna fish
Celery, green onion
Light mayonnaise
Whole wheat pita pocket (4”)
Fresh pear
Sunflower seeds
1 cup
2 ounces
As desired
1 Tbsp.
½
1 small
1 Tbsp.
1 cup
2 ounces
As desired
1 Tbsp.
1
1 small
1 Tbsp.
1 cup
2 ounces
As desired
1 Tbsp.
1
1 small
2 Tbsp.
PLAN A
PLAN B
PLAN C
Low-fat cottage cheese
Sandwich:
Whole wheat tortilla
Hummus
Broccoli, carrots, tomatoes, etc.
Clementine oranges
Avocado
½ cup
1 small (6”)
2 Tbsp.
½ cup
2
----------
½ cup
1 medium (8”)
2 Tbsp.
1 cup
2
¼
½ cup
1 medium (8”)
3 Tbsp.
1 cup
2
¼
PLAN A
PLAN B
PLAN C
Broccoli Soup
Whole grain crackers
Ham sandwich:
Bread
Ham
Lettuce, tomato
Mustard
Pineapple
1 cup
5
1 slice
2 ounces
As desired
1 tsp.
½ cup
1 cup
----------
2 slices
2 ounces
As desired
1 tsp.
1 cup
½ cup
5
1 cup
2 slices
2 ounces
As desired
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Salad with celery, carrots, tomatoes, radishes and greens
Quick Chili
Whole wheat tortilla (6-inch)
Low-fat shredded cheese
Watermelon
2 cups
¾ cup
1
2 Tbsp.
1 cup
2 cups
¾ cup
1
2 Tbsp.
1 cup
2 cups
1 ½ cups
1
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Tossed greens
Tuna pasta salad:
Tuna fish, drained
Rotini pasta, cooked
Low-fat mayonnaise
Celery, green onion, tomato
Nonfat milk (regular or soy)
Plums
1 cup
2 ounces
1 cup
1 Tbsp.
½ cup
1 cup
2 medium
1 cup
2 ounces
1 cup
1 Tbsp.
½ cup
1 cup
2 medium
1 cup
2 ounces
1 cup
1 Tbsp.
½ cup
1 cup
2 medium
PLAN A
PLAN B
PLAN C
Taco salad: Salad greens
Green onion, carrot slivers
Whole wheat flour tortilla (6-inch)
Sodium-reduced black or pinto beans
Low-fat Italian dressing
Low-fat shredded cheese
Avocado, diced
Fresh peach
1 ½ cups
½ cup
1
½ cup
2 Tbsp.
1/3 cup
¼ medium
1 small
1 ½ cups
½ cup
2
½ cup
2 Tbsp.
1/3 cup
¼ medium
1 large
1 ½ cups
½ cup
2
½ cup
2 Tbsp.
1/3 cup
¼ medium
1 large
PLAN A
PLAN B
PLAN C
Chicken Salad
Pecan or walnut halves
Rye crisp bread
Carrot sticks
Cantaloupe cubes
Nonfat milk (regular or soy)
¾ cup
6 halves
2
½ cup
1 cup
1 cup
¾ cup
6 halves
2
½ cup
1 cup
1 cup
¾ cup
6 halves
4
½ cup
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Mandarin Chicken Salad:
Fresh spinach, green onion
Cooked chicken, diced
Mandarin oranges, drained
Bamboo shoots & pea pods
Low-fat raspberry vinaigrette
Roasted walnuts
Sesame seed bread sticks (4 inches)
1 cup
2 ounces
¾ cup
½ cup
2 Tbsp.
7 halves
2
1 cup
2 ounces
¾ cup
½ cup
2 Tbsp.
7 halves
2
1 cup
3 ounces
¾ cup
½ cup
2 Tbsp.
7 halves
4
PLAN A
PLAN B
PLAN C
Salad greens
Raw vegetables
Avocado
Low-fat Italian salad dressing
New Orleans Red Beans
Melon cubes
Small whole wheat tortilla (6” diameter)
1 cup
½ cup
¼
2 Tbsp.
¾ cup
1 cup
1
1 cup
½ cup
¼
2 Tbsp.
¾ cup
1 cup
1
1 cup
½ cup
¼
2 Tbsp.
¾ cup
1 cup
1
PLAN A
PLAN B
PLAN C
Sandwich:
Corned beef
Swiss cheese
Sauerkraut
Rye bread
Mustard
Small apple
1 ounce
1 slice
½ cup
2 slices
2 tsp.
1
1 ounce
1 slice
½ cup
2 slices
2 tsp.
1
2 ounces
1 slice
½ cup
2 slices
2 tsp.
1
PLAN A
PLAN B
PLAN C
Gazpacho
Egg salad sandwich:
Hard-boiled egg
Low-fat cheese
Rye bread
“Light” mayonnaise
Grapes
1 ¼ cup
1
1 slice
1 slice
1 Tbsp.
8 seedless
1 ¼ cup
1
1 slice
2 slices
1 Tbsp.
16 seedless
1 ¼ cup
1
1 slice
2 slices
1 Tbsp.
16 seedless
PLAN A
PLAN B
PLAN C
Salad wrap: Mixed salad greens
Hard-boiled egg
Low-fat cheese, shredded
Tomato, cucumber, etc.
Low-fat Italian dressing
Tortilla wrap
Plum
Granola bar
1 cup
1
2 Tbsp.
½ cup
2 Tbsp.
1 medium
1
----------
1 cup
1
2 Tbsp.
½ cup
2 Tbsp.
2 small
1 medium
----------
1 cup
1
2 Tbsp.
½ cup
2 Tbsp.
2 small
2 medium
1
PLAN A
PLAN B
PLAN C
Large salad with lettuce, cucumbers, cauliflower, tomatoes, etc.
Chick peas
Low-fat Italian dressing
Whole-wheat tortilla wrap
Fresh orange
Low-fat chocolate milk
2 cups
½ cup
2 Tbsp.
1 medium 8”
1
1 cup
2 cups
½ cup
1 Tbsp.
1 medium 8”
1
1 cup
2 cups
½ cup
1 Tbsp.
2 small 6”
1
1 cup
PLAN A
PLAN B
PLAN C
Hummus-veggie wrap:
Hummus
Salad greens, diced veggies
Whole wheat tortilla wrap (8”)
Small banana
Granola bar
Hard-boiled egg
¼ cup
1 cup
1
1
----------
1
¼ cup
1 ½ cups
1
----------
----------
1
¼ cup
1 ½ cups
1
1
1
2
PLAN A
PLAN B
PLAN C
Pasta salad:
Cooked chicken, turkey, or tuna
Celery, greens, tomato
Low-fat mayonnaise
Lemon juice
Cooked pasta
Seedless grapes
2 ounces
½ cup
1 Tbsp.
1 Tbsp.
¾ cup
16
2 ounces
1 cup
1 Tbsp.
1 Tbsp.
1 cup
16
2 ounces
1 cup
1 Tbsp.
1 Tbsp.
1 ½ cups
16
PLAN A
PLAN B
PLAN C
Waldorf salad:
Apple, cubed
Walnuts
Celery, chopped
Low-fat mayonnaise
Lentil soup
Low-fat cheese stick
Whole wheat crackers
1 small
7 halves
½ cup
1 Tbsp.
½ cup
1
8-10
1 small
7 halves
½ cup
1 Tbsp.
1 cup
1
8-10
1 small
7 halves
½ cup
1 Tbsp.
1 cup
1
8-10
PLAN A
PLAN B
PLAN C
Sub sandwich: 6” whole grain sub bun
Turkey breast
Low-fat cheese slice
Lettuce, tomato, peppers
Mustard
Low-fat mayonnaise/olive oil
Apple
Nonfat milk (regular or soy)
1
2 ounces
1 slice
½ cup
1 tsp.
1 Tbsp./1 tsp.
1 small
1 cup
1
2 ounces
1 slice
½ cup
1 tsp.
1 Tbsp./1 tsp.
1 small
1 cup
1
2 ounces
1 slice
½ cup
1 tsp.
1 Tbsp./1 tsp.
1 small
1 cup
PLAN A
PLAN B
PLAN C
Roast beef sandwich:
Tomato slices
Lean roast beef
Mustard
Whole wheat hamburger bun
Strawberries
½ cup
2 ounces
2 tsp.
1
1 cup
½ cup
2 ounces
2 tsp.
1
1 cup
½ cup
2 ounces
2 tsp.
1
1 cup
PLAN A
PLAN B
PLAN C
Pasta-vegetable salad:
Cooked whole wheat pasta
Tuna or salmon
Broccoli
Low-fat Italian dressing
Low-fat cottage cheese
Applesauce (unsweetened)
1 cup
2 ounces
1 cup
2 Tbsp.
½ cup
½ cup
1 cup
2 ounces
1 ½ cups
2 Tbsp.
½ cup
½ cup
1 ½ cups
2 ounces
1 ½ cups
2 Tbsp.
½ cup
½ cup
PLAN A
PLAN B
PLAN C
Eating On the Run:
Raw vegetables (any)
Meal Replacement Bar
Apple
Nonfat chocolate milk (regular or soy)
1 cup
1 bar
1
1 cup
1 cup
1 bar
1
1 cup
1 cup
1 bar
1
1 cup
PLAN A
PLAN B
PLAN C
Red pepper slices
Stuffed baked potato:
Baked potato
Low-fat cheese
Broccoli florets
Low-fat sour cream
Sunflower seeds
Cantaloupe chunks
½ cup
1 medium
2 Tbsp.
½ cup
2 Tbsp.
2 Tbsp.
1 cup
½ cup
1 medium
2 Tbsp.
½ cup
2 Tbsp.
2 Tbsp.
1 cup
½ cup
1 large
2 Tbsp.
½ cup
2 Tbsp.
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Frozen low-calorie entrée
Frozen vegetable (any)
Kiwi fruit
1
----------
1 medium
1
½ cup
2 medium
1
½ cup
2 medium
Dinner Menus
PLAN A
PLAN B
PLAN C
Tossed salad
Roast turkey breast
Asparagus
Baked potato
Bread stuffing
Cranberry sauce
Soft-tub margarine
Low-fat Italian dressing
Nonfat milk (regular or soy)
----------
3 ounces
1 cup
1 small
¼ cup
2 Tbsp.
1 tsp.
----------
1 cup
1 cup
3 ounces
1 cup
1 small
¼ cup
3 Tbsp.
1 tsp.
2 Tbsp.
1 cup
1 cup
4 ounces
1 cup
1 small
½ cup
3 Tbsp.
1 tsp.
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Pork loin chop
Herb Vegetable
Red skin potato
Soft-tub margarine
Nonfat milk (regular or soy)
3 ounces
1 ½ cups
1 small
1 tsp.
1 cup
3 ounces
1 ½ cups
1 small
1 tsp.
1 cup
3 ounces
1 ½ cups
2 small
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Turkey Italiano
(1 serving = 1¼ cup pasta mixture)
Green beans
Olive oil
Nonfat milk (regular or soy)
1 serving
1 cup
1 tsp.
1 cup
1 serving
1 cup
1 tsp.
1 cup
1 serving
1 cup
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Microwaved Stuffed Peppers
(1 serving = 3 ounces protein &
1/2 cup vegetables)
Carrots
Olive oil
Brown rice
Nonfat milk (regular or soy)
1 serving
1 cup
1 tsp.
½ cup
½ cup
1 serving
1 cup
1 tsp.
1 cup
1 cup
1 serving
1 cup
1 tsp.
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Raw veggies (of your choice)
Enchilada Casserole
(1 serving = 4” x 4” piece)
Avocado
Mock Sour Cream Dip
Nonfat milk (regular or soy)
Low-fat frozen yogurt
1 cup
1 serving
¼
¼ cup
1 cup
½ cup
2 cups
1 serving
¼
¼ cup
1 cup
½ cup
2 cups
1 serving
¼
¼ cup
1 cup
½ cup
PLAN A
PLAN B
PLAN C
Broiled Sesame Fish
Broccoli
Pasta
Olive oil
Nonfat milk (regular or soy)
1 serving
1 cup
1 cup
1 tsp.
1 cup
2 servings
1 cup
1 cup
2 tsp.
1 cup
2 servings
1 cup
1 cup
2 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Fast food dinner (e.g., Arby’s)
Garden salad
Light Italian salad dressing
Roast beef sandwich
Low-fat chocolate milk
1 cup
1
1 slider
1 cup
1 cup
1
1 slider
1 cup
1 cup
1
1 slider
1 cup
PLAN A
PLAN B
PLAN C
Tossed salad
Low-fat Italian dressing/olive oil
Ham steak
Vegetable Medley
Mashed potato
Corn bread (2” square)
Soft-tub margarine
Nonfat milk (regular or soy)
Low-fat frozen yogurt
1 cup
2 Tbsp./1 tsp.
3 ounces
¾ cup
¾ cup
1
1 tsp.
1 cup
½ cup
1 cup
2 Tbsp./1 tsp.
4 ounces
¾ cup
¾ cup
1
1 tsp.
1 cup
½ cup
1 cup
2 Tbsp./1 tsp.
4 ounces
¾ cup
1 cup
1
1 tsp.
1 cup
½ cup
PLAN A
PLAN B
PLAN C
Fresh vegetable salad
Low-fat Italian dressing
Quick Chili
Oyster crackers
Nonfat milk (regular or soy)
Nonfat frozen yogurt or soy based frozen dessert
2 cups
2 Tbsp.
¾ cup
8
1 cup
½ cup
2 cups
2 Tbsp.
1 ½ cups
8
1 cup
½ cup
2 cups
2 Tbsp.
1 ½ cups
16
1 cup
½ cup
PLAN A
PLAN B
PLAN C
Cole slaw
Grilled chicken breast
Dinner roll
Soft-tub margarine
Baked beans
Nonfat milk (regular or soy)
1 cup
3 ounces
----------
----------
¼ cup
1 cup
1 cup
3 ounces
----------
----------
½ cup
1 cup
1 cup
4 ounces
1 small
1 tsp.
½ cup
1 cup
PLAN A
PLAN B
PLAN C
Stir fry: Oil (canola or olive)
Lean pork
Red & yellow bell pepper strips
Pea pods
Sliced mushrooms
Liquid (e.g., reduced sodium broth)
Brown rice, cooked
Nonfat plain yogurt with honey and cinnamon
2 tsp.
2 ounces
½ cup
½ cup
½ cup.
1 cup
¾ cup + 2 tsp. honey
1 Tbsp.
3 ounces
½ cup
½ cup
½ cup
1 cup
¾ cup + 2 tsp. honey
1 Tbsp.
4 ounces
½ cup
½ cup
½ cup
1 ½ cups
¾ cup + 2 tsp. honey
PLAN A
PLAN B
PLAN C
Sliced cucumbers
Turkey (or Chicken) Piccata
Broccoli
Brown rice
Biscuit
Soft-tub margarine
Nonfat milk (regular or soy)
¼ cup
3 ounces
1 cup
½ cup
1 small
1 tsp.
1 cup
¼ cup
3 ounces
1 cup
1 cup
1 small
2 tsp.
1 cup
¼ cup
4 ounces
1 cup
1 ½ cups
1 small
2 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Cole slaw with low-calorie dressing
Beef stew
Dinner roll
Low-fat pudding (with nonfat regular or soy milk)
1 cup
1 ½ cups
1 small
½ cup
1 cup
2 cups
1 small
½ cup
1 cup
2 cups
1 small
½ cup
PLAN A
PLAN B
PLAN C
Salad:
Salad greens
Low-fat mozzarella cheese
Chopped tomatoes
Vinaigrette Salad Dressing
Chicken & Spanish Rice
Small dinner roll
Soft-tub margarine
Nonfat, frozen yogurt
1 cup
1/3 cup
½ cup
3 Tbsp.
1 ½ cups
----------
----------
½ cup
2 cups
1/3 cup
½ cup
3 Tbsp.
1 ½ cups
----------
----------
½ cup
2 cups
1/3 cup
½ cup
3 Tbsp.
1 ½ cups
1
1 tsp.
½ cup
PLAN A
PLAN B
PLAN C
Turkey Meatloaf
Baked potato
Cooked carrots
Sautéed spinach
Biscuit
Low-fat sour cream
Nonfat milk (regular or soy)
1 slice
1 medium
½ cup
½ cup
1
2 Tbsp.
1 cup
1 slice
1 medium
1 cup
½ cup
1
2 Tbsp.
1 cup
1 slice
1 medium
1 cup
½ cup
1
2 Tbsp.
1 cup
PLAN A
PLAN B
PLAN C
Tossed salad greens
Low-fat Italian dressing/olive oil
Grilled salmon
Cooked brown rice
Cooked broccoli and cauliflower
Nonfat milk (regular or soy)
1 cup
2 Tbsp./1 tsp.
3 ounces
¾ cup
1 cup
1 cup
1 cup
2 Tbsp./1 tsp.
4 ounces
1 cup
1 ½ cups
1 cup
1 cup
2 Tbsp./1 tsp.
4 ounces
1 cup
1 ½ cups
1 cup
PLAN A
PLAN B
PLAN C
Pork tenderloin
Pasta/noodles
Vegetables with Lemon
Applesauce, unsweetened
Nonfat milk (regular or soy)
3 ounces
1 cup
1 cup
¼ cup
1 cup
4 ounces
1 cup
1 ½ cups
½ cup
1 cup
4 ounces
1 ½ cups
1 ½ cups
½ cup
1 cup
PLAN A
PLAN B
PLAN C
Gazpacho
Spicy Baked Fish
French fries
Collard greens, cooked
Nonfat milk (regular or soy)
1 ¼ cups
3 ounces
10
½ cup
1 cup
1 ¼ cups
3 ounces
20
½ cup
1 cup
1 ¼ cups
4 ounces
20
½ cup
1 cup
PLAN A
PLAN B
PLAN C
Raw veggies (cherry tomatoes, etc.)
Burrito with beans & cheese
Guacamole
Tortilla chips
Nonfat, low-sugar yogurt (regular or soy)
1 cup
1 medium
¼ cup
----------
½ cup
1 ½ cups
1 medium
¼ cup
5
½ cup
1 ½ cups
1 medium
¼ cup
10
½ cup
PLAN A
PLAN B
PLAN C
Cole slaw:
Fresh cabbage, shredded
Green onion
Low-fat mayonnaise
Veggie burger on a whole grain bun
Broccoli, cauliflower, & carrot blend
Nonfat milk (regular or soy)
1 cup
½ - 1 stalk
1 Tbsp.
1
1 cup
1 cup
1 cup
½ - 1 stalk
1 Tbsp.
1
1 cup
1 cup
1 cup
½ - 1 stalk
1 Tbsp.
1
1 cup
1 cup
PLAN A
PLAN B
PLAN C
Chicken fajitas:
Chicken strips
Whole wheat tortillas (6”)
Grilled vegetables
Fresh Salsa
Avocado
Nonfat milk (regular or nonfat)
3 ounces
2
1 cup
½ cup
¼
1 cup
4ounces
2
1 cup
½ cup
½ cup
1 cup
4 ounces
3
1 cup
½ cup
½ cup
1 cup
PLAN A
PLAN B
PLAN C
Dilled Fish Fillet
Brown rice
Carrots
Green beans
Soft-tub margarine
Nonfat milk (regular or soy)
3 ounces
1 cup
½ cup
1 cup
1 tsp.
1 cup
3 ounces
1 cup
1 cup
1 cup
1 tsp.
1 cup
4 ounces
1 ½ cups
1 cup
1 cup
1 tsp.
1 cup
PLAN A
PLAN B
PLAN C
Eat Out:
Salad bar: Lettuce, cucumbers, etc.
Low-fat Italian dressing
Grilled chicken or fish (small order)
Pasta side dish (tomato sauce)
Broccoli
Sorbet
1 ½ cups
2 Tbsp.
3 ounces
1 cup
1 cup
½ cup
1 ½ cups
2 Tbsp.
4 ounces
1 cup
1 cup
½ cup
1 ½ cups
2 Tbsp.
4 ounces
1 ½ cup
1 cup
½ cup
PLAN A
PLAN B
PLAN C
Tossed salad greens
Low-fat Italian dressing or olive oil
Turkey-Cabbage Casserole
Frozen corn kernels
Green beans
Nonfat milk (regular or soy)
1 ½ cups
2 Tbsp./1 tsp.
1 cup
----------
½ cup
1 cup
2 cups
2 Tbsp./1 tsp.
1 ½ cups
----------
½ cup
1 cup
2 cups
2 Tbsp./1 tsp.
2 cups
½ cup
½ cup
1 cup
PLAN A
PLAN B
PLAN C
Omelet:
Eggs
Ham or salmon
Onion, pepper, mushrooms, tomato
Low-fat shredded cheese
Whole wheat toast
Soft-tub margarine
2 eggs
----------
1 cup
2 Tbsp.
1 slice
1 tsp.
2 eggs
----------
1 cup
2 Tbsp.
2 slices
2 tsp.
2 eggs
1 ounce
1 cup
2 Tbsp.
2 slices
2 tsp.
PLAN A
PLAN B
PLAN C
Mixed greens
Low-fat Italian dressing
Chick peas
Thin crust pizza with ham, onions, green pepper, mushrooms, low-fat cheese
Nonfat, frozen yogurt
2 cups
2 Tbsp.
¼ cup
2 medium slices
½ cup
2 cups
2 Tbsp.
¼ cup
2 medium slices
½ cup
2 cups
2 Tbsp.
¼ cup
2 medium slices
½ cup
PLAN A
PLAN B
PLAN C
Stir-fry:
Canola oil
Skinless chicken breast
Soy sauce (low-sodium)
Carrots, sliced
Green beans or snow peas
Mushrooms, sliced
Brown rice
Nonfat milk (regular or soy)
2 tsp.
3 ounces
1 Tbsp.
½ cup
½ cup
¼ cup
¾ cup
1 cup
1 Tbsp.
4 ounces
1 Tbsp.
1 cup
½ cup
¼ cup
1 cup
1 cup
1 Tbsp.
4 ounces
1 Tbsp.
1 cup
½ cup
¼ cup
1 ½ cups
1 cup
PLAN A
PLAN B
PLAN C
Eat Out:
Garden salad
Low-fat Italian dressing
Beef tenderloin
Baked potato
Steamed broccoli
Bread
Butter
Low-fat sour cream and chives
1 cup
2 Tbsp.
4 ounces
1 medium
1 cup
----------
----------
2 Tbsp.
1 cup
2 Tbsp.
5 ounces
1 medium
1 cup
1 small slice
1 tsp.
2 Tbsp.
1 cup
2 Tbsp.
6 ounces
1 large
1 cup
1 small slice
1 tsp.
2 Tbsp.
Snacks
Sample 60 Calorie Snacks
• 1 small apple, orange, or pear
• 3 cups “light” microwave popcorn
• 2 Tofutti fudge treat bars
• 5-6 animal crackers
• 2 fortune cookies
• 1 fruit roll snack
• 2 gingersnaps
• 24 thin pretzel sticks
• 1 Jell-O gelatin bar
• 1 Dole Fruit ‘n Juice bar
• 1-1/4 cups V-8 juice
• 1/2 cup sorbet
• 4 small shrimp
• 4 ounces “lite” wine
Sample 90 Calorie Snacks
• 1 cup nonfat, plain yogurt
• 1/2 cup fat free ice cream
• 1/2 cup nonfat frozen yogurt
• 2 ounces fat-free cheddar cheese
• 1/2 cup fat-free pudding
• 1 cup sugar-free yogurt with fruit
• 1 Rice Krispies Treats bar
• 1 thin slice banana bread
• 1 rice cake with 1/2 Tbsp. peanut butter
• Low fat fruit smoothie drink
• 8 ounces sugar-free hot cocoa
• 4 ounces regular wine or 12 ounces “lite” beer
Sample 120 Calorie Snacks
• 1 cup nonfat, plain yogurt + 1/2 cup strawberries
• 1 ounce dry roasted soy nuts
• 4 mini Chips Ahoy cookies or 7 mini Oreo cookies
• 2/3 cup Chex Mix
• 3 rice cakes or 2 rice cakes with 1/2 Tbsp. peanut butter
• 6 cups “lite” microwave popcorn
• 11 animal crackers
• 2 plain donut holes
• 12 ounces regular beer
This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.
The American Institute for Preventive Medicine (AIPM) is not responsible for the availability or content of external sites, nor does AIPM endorse them. Also, it is the responsibility of the user to examine the copyright and licensing restrictions of external pages and to secure all necessary permission.
The content on this website is proprietary. You may not modify, copy, reproduce, republish, upload, post, transmit, or distribute, in any manner, the material on the website without the written permission of AIPM.
2022 © American Institute for Preventive Medicine - All Rights Reserved. Disclaimer | www.HealthyLife.com
