Sample Menu:

3000 Calorie Meal Plan

The following is one week’s sample menu plan which will help you get started on your
nutrition program. You can make substitutions by using your healthy meal planning packet.

The menus contain approximately:

12 exchanges STARCH/BREAD
16 exchanges MEAT
7 exchanges VEGETABLES
5 exchanges FRUIT
5 exchanges Skim MILK
5 exchanges FAT

Make sure you are drinking at least eight 8-oz glasses of water, preferably more, each day.

3000 Calorie Meal Plan

The following sample meal plan has been developed by a NIFS Registered Dietitian. Please note that this meal plan has not
been personalized for your specific goals, needs, and dietary concerns. It is intended to serve as an educational tool to
provide an example of a balanced meal plan for a set calorie level. Please consult with a NIFS Registered Dietitian if you are
interested in individualized nutrition coaching.
Day 1 Day 2

BREAKFAST: BREAKFAST:
1 Fresh Pear (1 FRUIT) 1 Banana (1 FRUIT)
2 Hard-boiled Egg (2 MEAT) 4 oz Canadian ham (4 MEAT)
2 oz Fat-Free Cheese (2 MEAT) 3 c Cheerios (4 STARCH)
1 Whole Wheat English muffin (2 STARCH) 2 c Skim Milk (2 MILK)
2 tsp Margarine (2 FAT)
2 tsp Diet Jelly (FREE) LUNCH:
3 c Skim Milk (3 MILK) 1 c Bean Soup (1 STARCH, 1 MEAT)
1 c Apple Juice (2 FRUIT) 12 Saltine Crackers (2 STARCH)
¾ c low-fat Cottage Cheese (3 MEAT)
LUNCH: 1/3 c Canned Unsweetened Pineapple (1 FRUIT)
Chef’s Salad: 1 c Broccoli, cooked (2 VEG)
3 oz. Ham (3 MEAT) 1 c Light yogurt (1 MILK)
2 oz Turkey (2 MEAT)
1 oz. Low-fat shredded cheese (1 MEAT) SNACK:
3 c Romaine or Spinach lettuce, broccoli, carrots, 2 c Carrots and Celery sticks (2 VEG)
cauliflower, mushrooms, onions, tomatoes (3 VEG) 2 Tbsp reduced fat cream cheese (1 FAT)
2 Tbsp Fat free Salad dressing (FREE)
15 Melba toast (3 STARCH) DINNER:
1 c Low-Fat Yogurt (1 MILK) 6 oz Hamburger on Bun (6 MEAT, 2 STARCH)
with mustard, dill pickles, and 1 Tbsp Mayonnaise (2
SNACK: FAT)
1 Small Apple (1 FRUIT) 1 c Baked Beans (2 STARCH, 2 MEAT)
1 Low-far Granola Bar (1 STARCH, 1 FAT) ½ c Coleslaw with 2 Tbsp. Low-calorie mayonnaise (1
1 c Skim Milk (1 MILK) VEG, 2 FAT)
1 c Grilled Zucchini (2 VEG)
DINNER: 1 c Peaches, canned in light syrup (2 FRUIT)
6 oz Baked Chicken (6 MEAT) 1 c Skim Milk (1 MILK)
2/3 c Rice pilaf (2 STARCH)
1 c Carrots, cooked (2 VEG) SNACK:
1 c Spinach, cooked (2 VEG) 15 Grapes (1 FRUIT)
½ c Ice Milk (2 STARCH) 8 Animal Crackers (1 STARCH)
1 ¼ c Strawberries (1 FRUIT) 1 c Low-fat yogurt (1 MILK)
2 Tbsp Whipped topping (1 FAT)

SNACK:
6 c Popcorn, with butter (2 STARCH, 2 FAT)

3000 Calorie Meal Plan

The following sample meal plan has been developed by a NIFS Registered Dietitian. Please note that this meal plan has not
been personalized for your specific goals, needs, and dietary concerns. It is intended to serve as an educational tool to
provide an example of a balanced meal plan for a set calorie level. Please consult with a NIFS Registered Dietitian if you are
interested in individualized nutrition coaching.
Day 3 Day 4

BREAKFAST: BREAKFAST:
½ Grapefruit (1 FRUIT) 1 c Grape Juice (2 FRUIT)
2 c Oatmeal (4 STARCH) 3 oz Sausage Patty Reduced Fat (3 MEAT)
1 tsp Margarine (1 FAT) 2 slices Raisin Bread, toasted (2 STARCH)
3 Scrambled Eggs (3 MEAT) 2 tsp Fat free Margarine (FREE)
1 Sausage Link (1 MEAT) 1 Tbsp Diet Jelly (FREE)
2 c Skim Milk (2 MILK) 1 c Skim Milk (1 MILK)

LUNCH: LUNCH:
1 McDonald’s Grilled Chicken Salad Deluxe (1 VEG, 3 1 c Macaroni and Cheese (2 STARCH, 2 MEAT, 2 FAT)
MEAT) 1 c Salad (1 VEG)
2 Tbsp low-calorie dressing (FREE) 1 Tbsp Fat Free French Dressing (FREE)
1 small McDonald’s French Fries (2 STARCH, 2 FAT) 3 oz Cheese (3 MEAT)
½ c Low-fat Cottage Cheese (2 MEAT) ½ c Asparagus, cooked (1 VEG)
½ c Pineapple (1 FRUIT) 1 c Carrots, cooked (2 VEG)
1 c Skim Milk (1 MILK) 2 c 1% Milk (2 MILK)

SNACK: SNACK:
1 c Broccoli, raw (1 VEG) 4 Tbsp Raisins (2 FRUIT)
1 Tbsp Fat-free Cream Cheese (FREE) 1 c Low-fat Yogurt (1 MILK)
1 c V8 (1 VEG) 16 Animal Crackers (2 STARCH)

DINNER: DINNER:
6 oz Grilled/Broiled Lean Pork Chop (6 MEAT) 6 oz Baked Fish (6 MEAT)
1 large ear of Corn (2 STARCH) 2 small Dinner Roll (2 STARCH)
Fat-free butter spray (FREE) 6 oz Baked Potato (2 STARCH)
½ c Mashed Potatoes (1 STARCH) 3 tsp Margarine (3 FAT)
1 c Broccoli, cooked (2 VEG) 1 c Steamed Summer and Zucchini Squashes (2 VEG)
1 c Beets, cooked (2 VEG) 2 Broiled Tomato Halves (1 VEG)
1 c Applesauce (2 FRUIT) 1 small Baked Apple, sweetened with sugar substitute (1
1 c 1% Milk (1 MILK) FRUIT)

SNACK: SNACK:
1 c Low-fat Frozen Yogurt (3 STARCH) 1 c 1% Milk (1 MILK)
¾ c Berries (1 FRUIT) 12 Saltines (2 STARCH)
12 Peanuts (1 MEAT, 2 FAT) 4 slices Cheese (4 MEAT)

3000 Calorie Meal Plan

The following sample meal plan has been developed by a NIFS Registered Dietitian. Please note that this meal plan has not
been personalized for your specific goals, needs, and dietary concerns. It is intended to serve as an educational tool to
provide an example of a balanced meal plan for a set calorie level. Please consult with a NIFS Registered Dietitian if you are
interested in individualized nutrition coaching.
Day 5 Day 6

BREAKFAST: BREAKFAST:
1 Orange, sectioned (1 FRUIT) 1 c Cantaloupe, cubed (1 FRUIT)
2 Biscuit (2 STARCH, 2 FAT) 4 oz Bagel, toasted (4 STARCH)
1 Tbsp Jelly (1 STARCH) 2 tsp Jelly (2 STARCH)
1 c Egg Substitute (4 MEAT) 2 Tbsp Peanut Butter (1 MEAT)
2 oz Low-fat Cheese (2 MEAT) 2 tsp Margarine (2 FAT)
Hot Chocolate with 2 c 1% Milk, Cocoa, and Sugar Omelet: ½ c Cholesterol Free Egg Substitute or 4 Egg
Substitute (2 MILK, FREE) Whites, 2 oz Ham, 2 oz Cheese, 1 c Chopped Onion,
Green Peppers, and Mushrooms (6 MEAT, 1 VEG)
LUNCH:
Grilled Ham & Cheese Sandwich: 2 slices bread, 2 oz LUNCH:
Ham, 3 oz. Low-fat cheese (use nonstick skillet and/or 1 c Light Yogurt with 1 c Raspberries and sugar sub (1
nonstick spray) (2 STARCH, 5 MEAT) MILK, 1 FRUIT)
2 c Vegetarian Vegetable Soup (2 VEG) 1 Hot Dog on bun with Mustard (2 STARCH, 1 MEAT)
24 Oyster Crackers (1 STARCH) 10 Baby Carrots (1 VEG)
1 c Canned Peaches (2 FRUIT) ½ c Low-fat Cottage Cheese (2 MEAT)
2 c 1 % Milk (2 MILK) 2 c 1% Milk (2 MILK)

SNACK: SNACK:
8 Animal Crackers (1 STARCH) 2 c Tomato Juice (2 VEG)
1 small Pear (1 FRUIT) 1 oz Cheese (1 MEAT)
1 c Light Yogurt with fruit on the bottom (1 MILK, 1 FRUIT) 15 Grapes (1 FRUIT)

DINNER:
DINNER:
1 c Homemade Beef Casserole (2 STARCH, 2 MEAT, 1
2 slices medium Pepperoni Pizza Hut pizza, hand tossed
FAT)
crust (4 STARCH, 2 MEAT, 2 FAT) 3 c Spinach Salad (3 VEG)
2 c Tossed lettuce salad (2 VEG) 2 Tbsp Diet Salad Dressing (FREE)
2 oz Ham (2 MEAT) 2 Hard Roll (2 STARCH)
1 Tbsp Salad Dressing (1 FAT) 2 tsp. Margarine (2 FAT)
1 c Skim Milk (1 MILK)
SNACK:
2 c V8 juice (2 VEG) SNACK:
1 c Carrots, raw (1 VEG) 1 c Canned Peaches (2 FRUIT)
3 Tbsp Fat-Free Cream Cheese (1 STARCH) ¾ c Low-fat Cottage Cheese (3 MEAT)
¼ c Cottage Cheese (1 MEAT) 1 c Light Yogurt (1 MILK)

3000 Calorie Meal Plan

The following sample meal plan has been developed by a NIFS Registered Dietitian. Please note that this meal plan has not
been personalized for your specific goals, needs, and dietary concerns. It is intended to serve as an educational tool to
provide an example of a balanced meal plan for a set calorie level. Please consult with a NIFS Registered Dietitian if you are
interested in individualized nutrition coaching.
Day 7

BREAKFAST:
1 ½ c Apple Juice (3 FRUIT)
2 slice Wheat Toast (2 STARCH)
3 tsp Jelly (3 STARCH)
2 Scrambled Egg (2 MEAT)
3 oz Reduced-fat Sausage Patty (3 MEAT)
2 c 1% Milk (2 MILK)

LUNCH:
1 c Water-Packed Tuna with Chopped Onion and Celery
with 1 Tbsp Mayonnaise on Fresh Tomato Wedges (4
MEAT, 2 FAT, 1 VEG)
1 c Fresh Baby Carrots and Cucumber (1 VEG)
1 small Brownie, unfrosted (2 inches square) (1 STARCH,
1 FAT)
1 c Light Yogurt (1 MILK)

SNACK:
½ c Canned Pineapple (1 FRUIT)
1 c Low-fat Cottage Cheese (4 MEAT)
1 c Skim Milk (1 MILK)

DINNER:
2 c Spaghetti (4 STARCH)
1 c Spaghetti sauce with 5 oz Lean Ground Beef (5 MEAT,
2 STARCH)
1 tsp Margarine and Garlic Powder (1 FAT)
1 ½ c Romaine Lettuce (1 ½ VEG)
1 ½ c Mixed Vegetables (1 ½ VEG)
2 Tbsp Fat-Free Salad Dressing (FREE)
1 c Broccoli, cooked (2 VEG)

SNACK:
2 Unsweetened Pear Halves in Sugar-Free Gelatin and
topped with 2 Tbsp Fat-free Whipped Topping (1 FRUIT,
FREE)
1 c 1% Milk (1 MILK)

3000 Calorie Meal Plan

The following sample meal plan has been developed by a NIFS Registered Dietitian. Please note that this meal plan has not
been personalized for your specific goals, needs, and dietary concerns. It is intended to serve as an educational tool to
provide an example of a balanced meal plan for a set calorie level. Please consult with a NIFS Registered Dietitian if you are
interested in individualized nutrition coaching.