Menus Mexican American-Style Food Menu

Mexican American Style Foods
STEP I -- 2,500 calories/day
 STEP II -- 2,500 calories/day
Breakfast Breakfast
½ cup cantaloupe ½ cup cantaloupe
1 cup farina, made w/ 1% milk 1 cup farina, made w/ skim milk
2 slices white bread,
2 tsp tub margarine / 2 tsp jelly		 2 slices white bread,
2 tsp tub margarine / 2 tsp jelly
¾ cup orange juice ¾ cup orange juice
1 cup hot cocoa, made w/ 1% milk
 1 cup hot cocoa, made w/ skim milk
Lunch Lunch
Beef Enchilada:
2 corn tortillas
3 oz lean roast beef
1 tsp vegetable oil
1 oz lowfat cheddar cheese
1/8 cup onion
1/8 cup tomato
¼ cup lettuce
2 tsp chili peppers 		Beef Enchilada:
2 corn tortillas
2 oz lean roast beef
½ tsp vegetable oil
1 oz lowfat cheddar cheese
1/8 cup onion
1/8 cup tomato
¼ cup lettuce
2 tsp chili peppers
¾ cup refried beans,
made w/ vegetable oil		 ¾ cup refried beans,
made w/ vegetable oil
6 carrot sticks, 6 celery sticks 6 carrot sticks, 6 celery sticks
½ cup 1% milk
 ½ cup skim milk
Dinner Dinner
Chicken Taco:
2 corn tortillas
3 oz chicken breast w/out skin
1 tsp vegetable oil
1 oz lowfat cheddar cheese
2 tbs guacamole
2 tbs salsa 		Chicken Taco:
2 corn tortillas
3 oz chicken breast w/out skin
½ tsp vegetable oil
1 oz lowfat cheddar cheese
2 tbs guacamole
2 tbs salsa
½ cup corn, ½ tsp tub margarine 1 cup corn, 1 tsp tub margarine
1 cup Spanish rice, made w/ tub margarine 1 cup Spanish rice, made w/ tub margarine
1 med. banana 1 med. banana
1 cup coffee, 2 tbs 1% milk
 1 cup coffee, 2 tbs skim milk
Snack Snack
¾ cup ice milk
 3 cups popcorn, 1 tbs tub margarine
Calories: 2,557 Calories: 2,574
% Calories from fat: 29 % Calories from fat: 28
% Calories from saturated fat: 8 % Calories from saturated fat:6
Cholesterol (mg): 185 Cholesterol (mg): 136
Sodium (mg): 2,100 Sodium (mg): 2,395
STEP I -- 1,800 calories/day
 STEP II -- 1,800 calories/day
Breakfast Breakfast
½ cup cantaloupe ½ cup cantaloupe
¾ cup farina, made w/ 1% milk ¾ cup farina, made w/ skim milk
1 slice white bread,
1 tsp tub margarine / 1 tsp jelly		 1 slice white bread,
1 tsp tub margarine / 1 tsp jelly
¾ cup orange juice ¾ cup orange juice
¾ cup hot cocoa, made w/ 1% milk
 ¾ cup hot cocoa, made w/ skim milk
Lunch Lunch
Beef Enchilada:
2 corn tortillas
3 oz lean roast beef
2/3 tsp vegetable oil
½ oz lowfat cheddar cheese
1/8 cup onion
1/8 cup tomato
¼ cup lettuce
2 tsp chili peppers 		Beef Enchilada:
2 corn tortillas
2 oz lean roast beef
2/3 tsp vegetable oil
½ oz lowfat cheddar cheese
1/8 cup onion
1/8 cup tomato
¼ cup lettuce
2 tsp chili peppers
½ cup refried beans,
made w/ vegetable oil		 2/3 cup refried beans,
made w/ vegetable oil
4 carrot sticks, 4 celery sticks 4 carrot sticks, 4 celery sticks
½ cup 1% milk
 ½ cup skim milk
Dinner Dinner
Chicken Taco:
1 corn tortillas
3 oz chicken breast w/out skin
2/3 tsp vegetable oil
½ oz lowfat cheddar cheese
1 tbs guacamole
1 tbs salsa 		Chicken Taco:
2 corn tortillas
3 oz chicken breast w/out skin
2/3 tsp vegetable oil
½ oz lowfat cheddar cheese
1 tbs guacamole
1 tbs salsa
½ cup corn, ½ tsp tub margarine ½ cup corn, ½ tsp tub margarine
½ cup Spanish rice, made w/ tub margarine ½ cup Spanish rice, made w/ tub margarine
½ med. banana 1 med. banana
1 cup coffee, 2 tbs 1% milk
 1 cup coffee, 2 tbs skim milk
Snack Snack
½ cup ice milk
 1 cup popcorn, 1 tbs tub margarine
Calories: 1,852 Calories: 1,860
% Calories from fat: 29 % Calories from fat: 28
% Calories from saturated fat: 9 % Calories from saturated fat: 6
Cholesterol (mg): 169 Cholesterol (mg): 127
Sodium (mg): 1,616 Sodium (mg): 1,787
Note: No salt is used when preparing the food.

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