You are on page 1of 2

1800 1 8 0 0 C a l o r i e s

S o u t h e r n
( 3 0 % F a t ) P e r
F a r e
D a y M e n u s – O n e W e e k

Sunday Monday Tuesday Wednesday Thursday Friday Saturday


Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
2 eggs 2-egg omelet with: 2 oz. Canadian bacon 3-egg-white omelet with: 3 slices whole wheat toast 11⁄2 cups oatmeal 2 slices light rye bread
1 cup grits 1⁄2 tomato, diced 4 oz. orange juice 1⁄2 cup spinach 1 teaspoon butter 1 teaspoon butter for 1 teaspoon butter for bread
2 tablespoons raisins 1⁄4 cup onion, chopped 1 small biscuit 1 oz. low-fat cheese sugar-free jam oatmeal 2 eggs, poached
1 teaspoon butter 1 slice of bacon 1⁄4 cup white gravy made 1 teaspoon canola oil for 1 grapefruit 1 banana cooking spray
8 oz. 1% milk 1 orange with 1% milk cooking omelet 8 oz. 1% milk 8 oz. 1% milk 4 oz. orange juice
coffee or tea (use milk 8 oz. 1% milk 8 oz. 1% milk 1 slice whole wheat toast coffee or tea (use milk coffee or tea (use milk 8 oz. 1% milk
above) coffee or tea (use milk coffee or tea (use milk 3⁄4 cup mixed berries above) above) coffee or tea (use milk
above) above) 1 cup plain, low-fat yogurt above)
Lunch tea with lemon or black Lunch Lunch
2 slices rye bread Lunch Lunch coffee 1 6-inch tortilla 10 French fries, frozen and Lunch
2 oz. turkey 2⁄3 cup brown rice 2 oz. turkey leg, skinless 2 oz. shredded or cubed baked 3 oz. beef sirloin for stew
1 oz. low-fat cheese 2 teaspoons canola oil 3 tablespoons cranberry Lunch chicken, skinless 4 oz. pork tenderloin 1 cup okra for stew
1 tomato, sliced 2 cloves garlic, sautéed sauce 2 oz. low-fat ham, cooked 1⁄2 cup cooked mushrooms 1⁄2 cup red cabbage 1 cup turnips for stew
romaine lettuce 1 tomato, diced and 1⁄2 cup pickled beets 1⁄2 cup broccoli, steamed 1 tomato, diced 1 teaspoon canola oil to bouillon and seasonings for
1 teaspoon mayonnaise sautéed 1 cup cauliflower or microwaved 2 teaspoons canola oil to cook stew
1 apple 2⁄3 cup cooked northern 1 medium baked potato, 1 cup whole wheat elbow sauté chicken and 1 cup corn 1 6-inch corn on the cob
herbal iced tea (add white beans, mixed with 6 oz. macaroni veggies 1 teaspoon butter 1 teaspoon butter for corn
artificial sweetener if tomato & put over rice 1 teaspoon butter for potato 2 cloves garlic 2 oz. low-fat cheddar 1⁄2 cup unsweetened 2 slices whole wheat bread
desired) 1 tablespoon salsa sauce 1 celery stalk, sliced into 2 teaspoons olive oil to cheese, melted over applesauce 1 cup cubed papaya
1 cup honeydew melon, spears sauté garlic and toss with chicken & veggies on water, seltzer or diet water, seltzer or diet
Dinner cubed 2 tablespoons nonfat ranch ham, broccoli and tortilla beverage beverage
4 oz. sirloin hamburger water, seltzer or diet dressing to dip celery macaroni 11⁄4 cups watermelon
1 bun beverage 1⁄2 cup applesauce, 2 kiwis water, seltzer or diet Dinner Dinner
1 6-inch piece of corn on unsweetened water, seltzer or diet beverage 1 6-inch tortilla 4 oz. tuna
the cob Dinner water, seltzer or diet beverage 2 oz. ground beef, 90% lean 2 tablespoons lemon juice
lettuce and cucumber for 6 oz. sirloin steak beverage Dinner 3 oz. low-fat cheese mix 2 tablespoons chopped
salad 1 cup corn Dinner 5 oz. venison (5 P) (cheddar and Monterey onion
1 cup sweet peppers for 1 cup cooked spinach and Dinner 5 oz. catfish 2 small red potatoes, 6 oz., jack) cooking spray to sauté
salad onions, cooked in 5 oz. broiled lamb, loin, fat cooking spray and lemon boiled 1 cup chopped zucchini onions and tuna
2 teaspoons olive oil for de-fatted broth trimmed wedges 2 teaspoons butter for 1 tomato, chopped 9 oz. or 1 cup sweet potato
salad 2 cloves garlic for veggies 1 cup green beans, cooked 11⁄2 cups mashed potato, potatoes 1⁄2 cup wax beans 2 tablespoons sour cream
1 tablespoon raspberry 1 teaspoon canola oil to in de-fatted broth no fat added in 1 cup asparagus Mixed lettuce, cucumber, 1 cup cooked mustard
vinegar sauté garlic and veggies 11⁄2 cups mixed corn, lima preparation lettuce, cucumber, celery celery, and radish salad greens
1⁄2 cup broccoli and 1 cup 1 slice whole wheat bread beans, and peas 2 teaspoons butter for and radish salad with 2 1 tablespoon low-fat chicken bouillon to cook
cauliflower 1 pear 2 teaspoons butter potatoes tablespoons nonfat creamy salad dressing greens
water, seltzer or diet soda water, seltzer or diet iced herbal tea (artificial 1⁄2 cup okra, cooked in dressing water, seltzer or diet 2 cloves garlic
beverage sweetener if desired) de-fatted broth water, seltzer or diet beverage 1 teaspoon olive oil to sauté
Snack 1⁄2 cup pea pods beverage garlic and mix with greens
1 banana Snack Snack water, seltzer or diet Snack water, seltzer or diet
1 cup nonfat, light, fruited 11⁄4 cups strawberries 20 grapes beverage Snack 1⁄2 mango beverage
yogurt 1 cup nonfat, light fruited 1 cup nonfat, light fruited 12 cherries 1 cup nonfat, fruited light
Blend with ice for a shake. yogurt yogurt Snack 2 fat-free oatmeal cookies yogurt Snack
Blend with ice for a shake. 1 peach 8 oz. skim milk 1 cup fruit cocktail, canned
2 fat-free oatmeal cookies 1⁄3 cup nonfat vanilla frozen in juice
yogurt 1 cup nonfat, plain yogurt
8 oz. skim milk
Blend above with ice for fat-
free milk shake.

Tips: You can try light fruited yogurt instead of plain, nonfat yogurt. These yogurts are fat-free and sweetened with aspartame. They
have 100 calories per cup. You can add a sugar substitute when making the shake for snack. Nonfat, low-fat and regular salad
dressings are used in the menus depending on the amount of other fats in the meals. The portion sizes vary, depending on the kind of
dressing used. If you are lactose intolerant, try nonfat or 99% fat-free lactaid milk. One-percent fat milk is also acceptable. If you choose
not to use milk or yogurt, talk to your doctor about calcium supplements.
Plandex: 638074 18-012-638-063-0200 MDM 6113-00
1800 1 8 0 0 C a l o r i e s
S o u t h e r n
( 3 0 % F a t ) P e r
F a r e
D a y M e n u s – O n e W e e k

Sunday Monday Tuesday Wednesday Thursday Friday Saturday


Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
3 oz. hash browns 4 4-inch pancakes, frozen 3 egg whites for omelet 11⁄2 cups oatmeal 2 small low-fat muffins, 1/2 2 2-inch square pieces low- 2 slices whole wheat bread
1 tomato, diced low-fat, whole grain 1 whole egg for omelet 6 almonds, sliced for cereal cup size fat corn bread 1 oz. Canadian bacon for
6 egg whites for scrambled 1 oz. Canadian bacon 1⁄2 cup mixed onion and 11⁄4 cups strawberries 1⁄2 cup 2 % cottage cheese 1 teaspoon butter breakfast sandwich
eggs 3⁄4 cup blueberries, stewed green pepper for omelet 8 oz. 1% milk 1 cup fruit cocktail in own 1⁄2 cup egg substitutes for 1 oz. low-fat cheese, melted
1 peach 1 cup plain low-fat yogurt 1⁄2 teaspoon canola oil to coffee or tea (use milk juice omelet on Canadian bacon and
8 oz. 1% milk tea with lemon or black sauté vegetables and above) 1 teaspoon butter for muffin 1 oz. lean ham for omelet toast
coffee or tea (use milk coffee cook omelet sugar-free jam for muffin cooking spray for making 1 teaspoon butter
above) 1 slice whole wheat bread Lunch 8 oz. 1% milk omelet 4 oz. orange juice
Lunch 1 banana 2 oz. turkey breast coffee or tea (use milk 1 cup cantaloupe melon 4 oz. 1% milk
Lunch 4 oz. center loin pork chop, 1 cup plain, low-fat yogurt, 1 slice whole wheat bread above) 8 oz. 1% milk coffee or tea (use milk
2⁄3 cup kidney beans braised mix with fruit for open-faced sandwich coffee or tea (use milk above)
2 oz. low-fat ham 1⁄2 cup onion tea with lemon or black 1⁄2 cup carrots Lunch above)
hot sauce 2 teaspoons canola oil to coffee 1⁄2 cup okra boiled with: 1 cup whole wheat pasta Lunch
2 slices mixed-grain bread sauté onion and top chop 2 oz. smoked low-fat ham 6 oz. clams Lunch 3-egg-white omelet with:
1 cup cauliflower 1⁄2 cup broccoli Lunch 2 tablespoons onion 2 cloves garlic 4 oz. low-fat cheese, sliced 2 oz. low-fat cheese
1 oz. chitterlings 1 cup fruit cocktail in own 1 slice pizza 1⁄4 cup white gravy 2 teaspoons olive oil to for salad 1⁄2 cup cooked spinach
1 cup honeydew melon, juices 1⁄2 cup steamed spinach, to 24 cherries sauté garlic for clam 1 tomato, sliced for salad 1⁄2 cup cooked mushrooms
cubed water, seltzer or diet top pizza water, seltzer or diet sauce 1⁄2 apple, diced for salad 2 teaspoons canola oil to
8 oz. 1% milk beverage lettuce, cucumber, radish beverage 1⁄3 cup tomato sauce 1 tablespoon raisins sauté vegetables and
and celery 1⁄2 cup okra 6 cashews cook omelet
Dinner Dinner 2 tablespoons fat-free salad Dinner 2 tablespoons onion to boil romaine lettuce, cucumber 2 slices whole wheat bread
4 oz. chicken, no skin, 1 cup brown rice dressing 1 6-inch tortilla with okra and radish 1⁄2 cup plain, low-fat yogurt
barbecued low-sodium chicken 2 plums 2/3 cup black-eyed peas clam juice or bouillon to 2 tablespoons nonfat 3⁄4 cup blackberries
1 tablespoon low-calorie bouillon to cook rice 2/3 cup frozen yogurt 3 oz. ground beef, 90% lean add to water to boil okra creamy salad dressing 1 cup diced honeydew
barbecue sauce (less than 8 oz. shrimp water, seltzer or diet 1 tomato, diced 1 kiwi 6 Saltine-type crackers melon
15 calories/tablespoon) 2 cloves garlic beverage 1⁄2 cup onions water, seltzer or diet water, seltzer or diet Mix fruit with yogurt
2⁄3 cup brown rice 3 teaspoons canola oil to 1 oz. low-fat cheese to top beverage beverage water, seltzer or diet
1 cup asparagus sauté garlic and shrimp Dinner peas, beef and tomato beverage
lettuce, cucumber and lemon juice 2 slices rye bread mixture Dinner Dinner
radish 1 cup summer squash, 2 oz. ham, 95-98% lean 2 teaspoons canola oil to 4 oz. poached salmon 6 oz. mussels Dinner
2 teaspoons olive oil for steamed 3 oz. low-fat cheese sauté vegetables 1⁄2 cup onion 2 cloves garlic 2 slices rye bread, toasted
salad 1 cup raspberries 1 tomato, sliced 1 tablespoon hot sauce 2 teaspoons canola oil to 11⁄2 cups spaghetti 2 oz. turkey breast
1 tablespoon balsamic 8 oz. 1% milk lettuce leaves 10 peanuts sauté onion and poach 1/3 cup tomato sauce 2 oz. low-fat turkey bologna,
vinegar 2 teaspoons mayonnaise water, seltzer or diet with salmon 1 cup broccoli 1⁄2 cup onion slices
1 kiwi Snack 1⁄2 red pepper and 1⁄2 beverage 1⁄2 cup asparagus, 3 teaspoons olive oil to (Warm turkey, turkey
water, seltzer or diet 4 rice cakes green pepper, cut in long steamed sauté garlic and mussels bologna and onion in
beverage sugar-free jelly spears Snack 1 cup brown rice water, seltzer or diet pan sprayed with cooking
herbal tea with lemon 2 tablespoons nonfat salad 1 cup nonfat, light fruited low-sodium chicken broth to beverage spray for sandwich.)
Snack dressing for dipping yogurt cook rice 1 cup cooked mustard
1⁄3 cup fat-free frozen peppers 3⁄4 cup blackberries water, seltzer or diet Snack greens
yogurt water, seltzer or diet Consider blending the beverage 1 banana, sliced bouillon to boil greens
1-1⁄4 cups strawberries beverage yogurt and fruit with ice for 1/3 cup fat-free frozen 2 cloves garlic
a fruit smoothie. Snack yogurt 1 teaspoon canola oil to
Snack 2 fat-free oatmeal cookies 1 peach 8 oz. skim milk sauté garlic and mix with
1 peach 8 oz. skim milk Blend together to make a greens
1⁄2 cup sugar-free Jell-O fat free shake water, seltzer or diet
Consider making Jell-O with beverage
the fruit.
2 tablespoons light Snack
whipped topping 2 fat-free oatmeal cookies
8 oz. skim milk 8 oz. skim milk
1 apple