This 3-day sample menu provides 3 meal options each day that vary in calorie content from 1700 to 2000 calories. Breakfast options include egg white omelets, whole grain toast, cereal, yogurt and fruit. Lunch options consist of turkey or vegetarian chili, whole grain pita, yogurt, lentil salad, and fruit. Dinner options are fish or chicken with whole grains and vegetables, as well as low-fat frozen yogurt or nuts.

1. 3 Day Sample Menu
MEAL Option 1- 2000 kcal Vegetarian Option- 1700 kcal Option 3- 1950 kcal
BREAKFAST Egg white omelet with vegetables
and 2 oz reduced fat cheese
2 slices whole grain toast w 1 tbsp
margarine & 1 tbsp honey/jam
1 Orange
Coffee/tea
¾ cup high fibre cereal (eg
Kashi)
1 whole wheat English muffin
with 1 tbsp peanut butter
1 cup skim milk
1 cup mixed berries
Coffee/tea
1 cup plain low- fat or
non-fat Greek yogurt
topped with blueberries
½ cup low fat granola
Coffee/tea
1 large banana
1 slice whole grain bread
with 1tbsp of peanut
butter
LUNCH 1 cup turkey or vegetarian chili
2 oz baked whole grain pita chips
¼ cup guacamole
1 cup honeydew melon
1 low-fat high fibre granola or
cereal bar (eg. Nature Valley)
1 cup skim milk
1 whole wheat pita stuffed with
romaine lettuce, tomatoes,
cucumber, 2 oz low fat cheese
with 2 tbsp salad dressing
¾ cup non-fat yogurt
1 small apple
¼ cup granola
Lentil-sweet potato
couscous salad:
1 cup couscous
½ cup lentils
1 cup cooked, diced
sweet potato, cinnamon
Marinated tomato salad:
½ cup tomato, sliced
50ml basil
1 tbsp olive oil
1 garlic clove
1 plum
1 cup skim milk
DINNER 3 oz baked fish (eg/salmon, cod,
sole)
½ cup cooked quinoa
1 cup cooked spinach and/or
broccoli (or asparagus, collard
greens, brussels sprouts)
½ cup low fat frozen yogurt with
½ cup mixed berries and 2 tbsp
ground flaxseed
1 cup of whole grain pasta
½ cup tomato sauce
1 cup edamame (soybeans)
2 tbsp low-fat shredded cheese
1 small peach
1.5 oz mixed nuts
4 oz grilled chicken
sandwich on a whole
grain bun
½ cup green beans with
toasted almonds
2 cups spinach salad with
1 tbsp light salad dressing
1 small orange