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  • 2,800-Calorie Sample Meal Plans

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    Oleksandr Furman
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    Weekly Meal Plan Menu

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    Weekly Meal Plan Menu

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    218 views2 pages

    2,800-Calorie Sample Meal Plans

    Uploaded by

    Oleksandr Furman
    Weekly Meal Plan Menu

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    EDUCATION

    2,800-calorie Sample Meal Plans


    for General Health, Heart Health and Pregnancy

    Sample Day 1 Snacks


    Breakfast   1 small apple with 2 tablespoons peanut
    butter
      2 slices whole-grain toast with 2 tablespoons
    peanut butter and 2 teaspoons jam   3 pieces rye crispbread topped with
    ¼ cup mozzarella cheese (melted) and
      1 ½ cups chopped strawberries 1 cup cherry tomatoes
      6 ounces vanilla low-fat Greek yogurt   6 baby carrots and ½ cup sliced cucumber
      1 cup low-fat (1%) milk with 1/3 cup hummus

    Lunch Daily total: 2,795 calories, 331 grams (g) carbs


    (22 choices), 50g fiber, 98g total fat (27g saturated
      4 ounces diced chicken breast on 2 slices fat), 167g protein, 2,250 milligrams (mg) sodium
    whole-grain bread
    — 1 tablespoon mayonnaise seasoned Sample Day 2
    with ¼ teaspoon garlic powder and Breakfast
    ¼ teaspoon dill weed
      2 scrambled eggs with 1 small tomato
    — 2 slices tomato (diced) and 2 tablespoons feta cheese
    — 2 leaves romaine lettuce   2 slices whole-grain bread with 1 teaspoon
      12 baby carrots butter
      1 medium piece fruit (any kind)   1 cup blueberries
      1 cup low-fat (1%) milk   ½ cup orange juice
      1 cup low-fat (1%) milk
    Dinner
      4 ounces baked salmon with 1 teaspoon Lunch
    extra-virgin olive oil and 2 teaspoons lemon   1 cup chopped romaine lettuce
    juice (for flavor after baking)
    — 3 ounces grilled chicken breast
      1 cup steamed broccoli (fresh or frozen) with
    1 teaspoon butter — ¾ cup fresh vegetable of your choice
      1 cup cooked brown rice — 2 tablespoons low-sodium balsamic
    vinaigrette
      1 whole-grain dinner roll with 1 teaspoon
    butter   1 whole-grain pita
      1 cup cubed cantaloupe   1 medium pear
      1 cup low-fat (1%) milk (over)
    Dinner — 1 tablespoon sour cream
      3 hard taco shells filled with: — 1 small tomato, diced
    — 3 ounces ground turkey seasoned with   1 cup cubed watermelon
    ¼ teaspoon low-sodium taco seasoning   1 cup low-fat (1%) milk
    — ¼ cup 2% shredded cheddar cheese
    Dinner
    — 1 cup chopped romaine lettuce
    — 1 tablespoon sour cream   1 cup fresh baby spinach with ¾ cup diced
    bell pepper (any color) and 2 tablespoons
    — 1 medium tomato, diced low-sodium salad dressing
      1 cup grapes (any color)   3 ounces roast beef

    Snacks   1 medium baked potato with 2 tablespoons


    low-fat Greek yogurt and seasoned with
      1 string cheese with 1 medium piece fruit freshly ground black pepper
    (any kind)
      ½ cup cooked carrots
      smoothie made with 1 frozen banana,
      1 cup low-fat (1%) milk
    1 tablespoon peanut butter and 1 cup
    fat-free milk
    Snacks
      1 ½ ounces unsalted almonds
    (about 32 almonds) with ⅓ cup raisins   1 ½ ounces unsalted roasted almonds
    (about 32 almonds) with ⅓ cup raisins
    Daily total: 2,797 calories, 346g carbs (23 choices),   3 cups popped popcorn with 2 tablespoons
    45g fiber, 107g total fat (33g saturated fat), finely grated parmesan cheese and
    142g protein, 2,124mg sodium 2 tablespoons dried cranberries
    Sample Day 3   ½ cup vanilla ice cream with 1 cup berries

    Breakfast Daily total: 2,810 calories, 342g carbs (23 choices),


    51g fiber, 110g total fat (30g saturated fat),
      ½ cup dry quick-cooking oats prepared 141g protein, 1,689mg sodium
    with ½ cup low-fat (1%) milk
    — ½ cup unsweetened applesauce What About Beverages?
    — 1 tablespoon brown sugar Drink plenty of liquids throughout the day.
    — 1 medium apple, diced Water is best. Add ice or for a little extra flavor
    add fresh lemon or lime juice, freshly sliced
    — ¼ cup chopped walnuts fruit or cucumber, or a sprig of fresh mint.
      1 large hard-boiled egg
    If You Are Pregnant or Breastfeeding
    Lunch Fish (store-bought or fresh-caught) could
    contain contaminants such as mercury or
      1 cup chopped romaine lettuce polychlorinated biphenyl (PCBs) that can
    — 3 ounces ground turkey seasoned with harm a developing or breastfed baby. It is best
    ¼ teaspoon low-sodium taco seasoning to vary the kind of fish you eat and limit the
    — ½ cup frozen corn, thawed amount to 1 to 2 meals a week.

    — ⅓ cup low-sodium black beans Visit health.state.mn.us/fish and click on


    Statewide Safe Eating Guidelines for more
    — ¼ cup 2% shredded cheddar cheese information.
    © 2022 ALLINA HEALTH SYSTEM. TM – A TRADEMARK OF ALLINA HEALTH SYSTEM

    allinahealth.org
    OTHER TRADEMARKS USED ARE OWNED BY THEIR RESPECTIVE OWNERS
    THIS FACT SHEET DOES NOT REPLACE MEDICAL OR PROFESSIONAL ADVICE; IT IS ONLY A GUIDE.
    nutr-ah-13023 (12/17)

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