The document provides a sample 2-day healthy menu and personal nutrition plan. Day 1 of the menu includes breakfast items like cornflakes and an omelet, snacks such as a banana smoothie and potato salad, and meals like sushi, a cheese sandwich, and rice and veggies for dinner. The total intake for Day 1 is listed for grains, dairy, protein, fruits, and vegetables. Day 2 of the menu lists similar breakfast, snack, and dinner items. The personal nutrition plan recommends daily intake goals to aim for grains, vegetables, fruits, dairy and protein.