POUNDS LOST Study Sample One-Day Menus
2000 Calorie Version

1400 Calorie version
Printer-Friendly version pdf file icon (PDF, 124 K)

These one-day menus represent the variations of a heart-healthy sample menu, illustrating differences among the four diets of the POUNDS study. Actual diets were varied day-to-day.


Breakfast

 

Diet A: High fat, Avg protein
(40% fat, 15% protein, 45% carb)

Diet B: High fat, High protein
(40% fat, 25% protein, 35% carb)

Diet C: Low fat, Avg protein
(20% fat, 15% protein, 65% carb)

Diet D: Low fat, High protein
(20% fat, 25% protein, 55% carb)

Egg, whole, poached or boiled

1 large

1 large

1 large

1 large

Bagel, whole wheat

1 medium (2¾" to 3¼" dia) or about 2 oz

1 medium (2¾" to 3¼" dia) or about 2 oz

2 medium (2¾" to 3¼" dia) or about 4 oz

1 medium (2¾" to 3¼" dia) or about 2 oz

Apple juice

6 fl oz

 

12 fl oz

8 fl oz

Milk, skim or nonfat, 0.5% or less fat

1 cup

1 cup

6 fl oz

1 cup

Cheese, cream, low fat

1 tablespoon

1 teaspoon

   

Margarine, tub

   

1 teaspoon

 



Lunch

 

Diet A: High fat, Avg protein
(40% fat, 15% protein, 45% carb)

Diet B: High fat, High protein
(40% fat, 25% protein, 35% carb)

Diet C: Low fat, Avg protein
(20% fat, 15% protein, 65% carb)

Diet D: Low fat, High protein
(20% fat, 25% protein, 55% carb)

Spaghetti, cooked, whole wheat, no fat added in cooking

¾ cup, cooked

¾ cup, cooked

1¼ cup, cooked

1 cup, cooked

Turkey, light meat, cooked, skin not eaten

 

3 oz, boneless, cooked, skinless

 

4 oz, boneless, cooked, skinless

Squash, summer, cooked, from fresh, no fat added in cooking

¾ cup, slices

½ cup, slices

¾ cup, slices

1 cup, slices

Peppers, red, cooked, no fat added in cooking

½ cup

½ cup

½ cup

½ cup

Mushrooms, cooked, from fresh, no fat added in cooking

½ cup

½ cup

½ cup

½ cup

Olive oil

2 tablespoons

1 tablespoon

4 teaspoons

1 tablespoon

Banana, raw

1 small (6" to 6⅞" long)

1 small (6" to 6⅞" long)

1 large (8" to 8⅞" long)

1 large (8" to 8⅞" long)




Dinner

 

Diet A: High fat, Avg protein
(40% fat, 15% protein, 45% carb)

Diet B: High fat, High protein
(40% fat, 25% protein, 35% carb)

Diet C: Low fat, Avg protein
(20% fat, 15% protein, 65% carb)

Diet D: Low fat, High protein
(20% fat, 25% protein, 55% carb)

Beef, roast, roasted, lean only

3½ oz, boneless, cooked, lean only

6 oz, boneless, cooked, lean only

3 oz, boneless, cooked, lean only

5 oz, boneless, cooked, lean only

White potato, from fresh, mashed, not made with milk or fat

¾ cup

1 small (1¾" to 2¼" dia)

¾ cup

1½ small (1¾" to 2¼" dia)

Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from frozen, no fat added in cooking

½ cup

⅓ cup

⅔ cup

½ cup

Cabbage, red, raw

¼ cup, shredded

½ cup, shredded

⅓ cup, shredded

½ cup, shredded

Cabbage, green, raw

¼ cup, shredded

½ cup, shredded

⅓ cup, shredded

½ cup, shredded

Vinegar

1 fl oz

1 fl oz

2 tablespoons

1 fl oz

Raisins

1 miniature box (.5 oz)

1 miniature box (.5 oz)

2 miniature boxes (.5 oz each)

1½ miniature boxes (.5 oz each)

Apple, raw

1 medium (2¾" dia) (approx 3 per lb)

 

1 large (3¼" dia) (approx 2 per lb)

1 medium (2¾" dia) (approx 3 per lb)

Olive oil

5 teaspoons

1 tablespoon

   

Walnuts

1 oz (14 halves)

2 oz (28 halves)

   



Snack

 

Diet A: High fat, Avg protein
(40% fat, 15% protein, 45% carb)

Diet B: High fat, High protein
(40% fat, 25% protein, 35% carb)

Diet C: Low fat, Avg protein
(20% fat, 15% protein, 65% carb)

Diet D: Low fat, High protein
(20% fat, 25% protein, 55% carb)

Milk, skim or nonfat

½ cup

1 cup

½ cup

1 cup

Crackers, graham

1 large rectangular piece

1 large rectangular piece

2 large rectangular pieces

3 large rectangular pieces




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