EDUCATION

2,800-calorie Sample Meal Plans

for General Health, Heart Health and Pregnancy

Sample Day 1 Snacks

Breakfast   1 small apple with 2 tablespoons peanut
butter
  2 slices whole-grain toast with 2 tablespoons
peanut butter and 2 teaspoons jam   3 pieces rye crispbread topped with
¼ cup mozzarella cheese (melted) and
  1 ½ cups chopped strawberries 1 cup cherry tomatoes
  6 ounces vanilla low-fat Greek yogurt   6 baby carrots and ½ cup sliced cucumber
  1 cup low-fat (1%) milk with 1/3 cup hummus

Lunch Daily total: 2,795 calories, 331 grams (g) carbs

(22 choices), 50g fiber, 98g total fat (27g saturated
  4 ounces diced chicken breast on 2 slices fat), 167g protein, 2,250 milligrams (mg) sodium
whole-grain bread
— 1 tablespoon mayonnaise seasoned Sample Day 2
with ¼ teaspoon garlic powder and Breakfast
¼ teaspoon dill weed
  2 scrambled eggs with 1 small tomato
— 2 slices tomato (diced) and 2 tablespoons feta cheese
— 2 leaves romaine lettuce   2 slices whole-grain bread with 1 teaspoon
  12 baby carrots butter
  1 medium piece fruit (any kind)   1 cup blueberries
  1 cup low-fat (1%) milk   ½ cup orange juice
  1 cup low-fat (1%) milk
Dinner
  4 ounces baked salmon with 1 teaspoon Lunch
extra-virgin olive oil and 2 teaspoons lemon   1 cup chopped romaine lettuce
juice (for flavor after baking)
— 3 ounces grilled chicken breast
  1 cup steamed broccoli (fresh or frozen) with
1 teaspoon butter — ¾ cup fresh vegetable of your choice
  1 cup cooked brown rice — 2 tablespoons low-sodium balsamic
vinaigrette
  1 whole-grain dinner roll with 1 teaspoon
butter   1 whole-grain pita
  1 cup cubed cantaloupe   1 medium pear
  1 cup low-fat (1%) milk (over)
Dinner — 1 tablespoon sour cream
  3 hard taco shells filled with: — 1 small tomato, diced
— 3 ounces ground turkey seasoned with   1 cup cubed watermelon
¼ teaspoon low-sodium taco seasoning   1 cup low-fat (1%) milk
— ¼ cup 2% shredded cheddar cheese
Dinner
— 1 cup chopped romaine lettuce
— 1 tablespoon sour cream   1 cup fresh baby spinach with ¾ cup diced
bell pepper (any color) and 2 tablespoons
— 1 medium tomato, diced low-sodium salad dressing
  1 cup grapes (any color)   3 ounces roast beef

Snacks   1 medium baked potato with 2 tablespoons

low-fat Greek yogurt and seasoned with
  1 string cheese with 1 medium piece fruit freshly ground black pepper
(any kind)
  ½ cup cooked carrots
  smoothie made with 1 frozen banana,
  1 cup low-fat (1%) milk
1 tablespoon peanut butter and 1 cup
fat-free milk
Snacks
  1 ½ ounces unsalted almonds
(about 32 almonds) with ⅓ cup raisins   1 ½ ounces unsalted roasted almonds
(about 32 almonds) with ⅓ cup raisins
Daily total: 2,797 calories, 346g carbs (23 choices),   3 cups popped popcorn with 2 tablespoons
45g fiber, 107g total fat (33g saturated fat), finely grated parmesan cheese and
142g protein, 2,124mg sodium 2 tablespoons dried cranberries
Sample Day 3   ½ cup vanilla ice cream with 1 cup berries

Breakfast Daily total: 2,810 calories, 342g carbs (23 choices),

51g fiber, 110g total fat (30g saturated fat),
  ½ cup dry quick-cooking oats prepared 141g protein, 1,689mg sodium
with ½ cup low-fat (1%) milk
— ½ cup unsweetened applesauce What About Beverages?
— 1 tablespoon brown sugar Drink plenty of liquids throughout the day.
— 1 medium apple, diced Water is best. Add ice or for a little extra flavor
add fresh lemon or lime juice, freshly sliced
— ¼ cup chopped walnuts fruit or cucumber, or a sprig of fresh mint.
  1 large hard-boiled egg
If You Are Pregnant or Breastfeeding
Lunch Fish (store-bought or fresh-caught) could
contain contaminants such as mercury or
  1 cup chopped romaine lettuce polychlorinated biphenyl (PCBs) that can
— 3 ounces ground turkey seasoned with harm a developing or breastfed baby. It is best
¼ teaspoon low-sodium taco seasoning to vary the kind of fish you eat and limit the
— ½ cup frozen corn, thawed amount to 1 to 2 meals a week.

— ⅓ cup low-sodium black beans Visit health.state.mn.us/fish and click on

Statewide Safe Eating Guidelines for more
— ¼ cup 2% shredded cheddar cheese information.
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nutr-ah-13023 (12/17)