Menus American-Style Food Menu

American Style Foods
STEP I -- 2,500 calories/day
 STEP II -- 2,500 calories/day
Breakfast Breakfast
1 medium bagel, 2 tsp lowfat cream cheese 1 medium bagel, 2 tsp jelly
1½ cups shredded wheat cereal 1½ cups shredded wheat cereal
1 small banana 1 small banana
1 cup 1% milk 1 cup skim milk
¾ cup orange juice ¾ cup orange juice
1 cup coffee, 2 tbs 1% milk
 1 cup coffee, 2 tbs skim milk
Lunch Lunch
½ cup minestrone soup, canned ½ cup minestrone soup, canned
1 lean roast beef sandwich:
2 slices whole wheat bread
3 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp lowfat mayonnaise 		1 lean roast beef sandwich:
2 slices whole wheat bread
2 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp tub margarine
1 cup fresh mixed fruit salad 1 cup fresh mixed fruit salad
1 cup lemonade
 1 cup lemonade
Snack Snack
1 fresh large apple
 1 fresh large apple
Dinner Dinner
3 oz salmon 3 oz flounder, 1 tsp vegetable oil
1 med. baked potato, 2 tsp tub margarine 1 med. baked potato, 2 tsp tub margarine
½ cup green beans, ½ tsp tub margarine ½ cup green beans, ½ tsp tub margarine
½ cup carrots, ½ tsp tub margarine ½ cup carrots, ½ tsp tub margarine
1 med. white dinner roll, 1 tsp tub margarine 1 med. white dinner roll, 1 tsp tub margarine
1 cup ice milk 1 cup frozen yogurt
1 cup iced tea, unsweetened
 1 cup iced tea, unsweetened
Snack Snack
3 cups popcorn, 1 tbs tub margarine
 3 cups popcorn, 1 tbs tub margarine
Calories: 2,471 Calories: 2,453
% Calories from fat: 29 % Calories from fat: 28
% Calories from saturated fat: 8 % Calories from saturated fat: 7
Cholesterol (mg): 162 Cholesterol (mg): 144
Sodium (mg): 2,400 Sodium (mg): 2,426
STEP I -- 1,800 calories/day
 STEP II -- 1,800 calories/day
Breakfast Breakfast
½ medium bagel, 1 tsp lowfat cream cheese ½ medium bagel, 1 tsp jelly
1 cup shredded wheat cereal 1 cup shredded wheat cereal
1 small banana 1 small banana
1 cup 1% milk 1 cup skim milk
¾ cup orange juice 1 cup orange juice
1 cup coffee, 2 tbs 1% milk
 1 cup coffee, 2 tbs skim milk
Lunch Lunch
½ cup minestrone soup, canned ½ cup minestrone soup, canned
1 lean roast beef sandwich:
2 slices whole wheat bread
3 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp lowfat mayonnaise 		1 lean roast beef sandwich:
2 slices whole wheat bread
2 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp tub margarine
1 medium apple 1 medium apple
1 cup water
 1 cup water
Dinner Dinner
3 oz salmon 3 oz flounder, 1 tsp vegetable oil
1 med. baked potato, 1 tsp tub margarine 1 med. baked potato, 1 tsp tub margarine
½ cup green beans, ½ tsp tub margarine ½ cup green beans, ½ tsp tub margarine
½ cup carrots, ½ tsp tub margarine ½ cup carrots, ½ tsp tub margarine
1 med. white dinner roll, 1 tsp tub margarine 1 med. white dinner roll, 1 tsp tub margarine
½ cup ice milk ½ cup lowfat frozen yogurt
1 cup iced tea, unsweetened
 1 cup iced tea, unsweetened
Snack Snack
2 cups popcorn, 1 tsp tub margarine
 3 cups popcorn, 2 tsp tub margarine
Calories: 1,821 Calories: 1,870
% Calories from fat: 30 % Calories from fat: 29
% Calories from saturated fat: 9 % Calories from saturated fat: 7
Cholesterol (mg): 150 Cholesterol (mg): 130
Sodium (mg): 2,046 Sodium (mg): 2,148
Note: No salt is used when preparing the food.

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Back to: Chapter 3 (Look at the Sample Menus)