Meal Plan for 2,200 Calories
2,200 Calories: Day 1

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (360 calories)
2 oz. shredded wheat squares (about 1 1/4 cup), 2 grain (200 calories)
1 cup mixed berries, 2 fruit (70 calories)
1 cup non fat milk, 1 dairy (90 calories)

Morning Snack (120 calories)
1/2 cup low fat cottage cheese, 1 dairy (80 calories)
1/2 cup fresh pineapple chunks, 1 fruit (40 calories)

Lunch (525 calories)
4 oz. grilled chicken breast without skin, 1 1/3 meat (185 calories)
2 cups mixed greens and raw veggies, 2 vegetable (40 calories)
2 tbsp. balsamic vinaigrette dressing, 2 added fat (100 calories)
1 cup cooked brown rice, 2 grain (200 calories)

Afternoon Snack (320 calories)
3 tbsp. peanuts, 1/2 nuts/seeds/legumes (160 calories)
1 oz. mini pretzels (about 20 pretzels), 1 grain (110 calories)
1 small apple, 1 fruit (50 calories)

Dinner (700 calories)
1 1/2 cup Beef and Veggie Stir Fry (see recipe), 3/4 meat, 3 vegetable, (390 calories)
1/2 tsp. olive oil, 1/2 added fat (20 calories)
1 cup brown rice, 2 grain (200 calories)
1 cup non fat soymilk, 1 dairy (90 calories)

Evening Snack/Dessert (220 calories)
2 chocolate kisses, 1/2 sweets (50 calories)
2 rectangle graham crackers, 1 grain, (120 calories)
2 marshmallows, 1/2 sweets (50 calories)

Nutrition analysis for the day: 2245 calories, 8 grain, 4 fruit, 5 vegetable, 3 dairy, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 added fat, 1 sweets

Day 2

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (290 calories)
1/2 large (about 4”) whole wheat bagel, 2 grain (200 calories)
1 1/2 tsp. trans fat free margarine, 1 1/2 added fat (40 calories)
1/2 cup melon, 2 fruit (50 calories)

Morning Snack (270 calories)
1 cup nonfat vanilla yogurt, 1 dairy (160 calories)

Lunch (490 calories)
2 slices whole wheat bread, 2 grain (160 calories)
1 1/2 oz. reduced fat Swiss cheese (1 big slice), 1 dairy (110 calories)
3 oz. sliced roast beef, 2 meat, (150 calories)
2 tbsp. low fat mayonnaise, 1/2 added fat (30 calories)
4 slices tomato, 1 vegetable, (20 calories)
4 leaves lettuce, 1 vegetable (20 calories)
1/2 cup fresh strawberries, 1 fruit (25 calories)

Afternoon Snack (380 calories)
Trail mix
 · 3 tbsp. almonds, 1/2 nuts/seeds/legumes (160 calories)
 · 1 oz. mini pretzels (about 20 pretzels), 1 grain (110 calories)
 · 1/4 cup raisins, 1 fruit (110 calories)

Dinner (590 calories)
1/2 cup cooked whole wheat pasta, 1 grain (100 calories)
1/2 tsp. olive oil, 1/2 added fat (20 calories)
1 1/2 cup low–sodium marinara sauce, 3 vegetable (120 calories)
3 oz. ground turkey breast, 1 meat (110 calories)
3/4 oz. shredded parmesan cheese (about 1/4 cup), 1/2 dairy (80 calories)
1 cup nonfat yogurt, 1 dairy (160 calories)

Evening Snack/Dessert (220 calories)
4 chocolate kisses, 1 sweets (100 calories)
2 rectangle graham crackers, 1 grain, (120 calories)

Nutrition analysis for the day: 2240 calories, 7 grain, 4 fruit, 5 vegetable, 3 1/2 dairy, 3 meat, 3/4 nuts/seeds/legumes, 2 1/2 added fat, 1 sweets

Day 3

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (375 calories)
4 egg whites, scrambled, 1/2 meat (70 calories)
1 1/2 oz. shredded low fat cheddar (about 1/3 cup), 1 dairy (75 calories)
2 slices whole wheat toast, 2 grain (180 calories)
1 tsp. trans fat free margarine, 1 added fat (25 calories)
1/2 tbsp. fruit preserves, 1/2 sweets (25 calories)

Morning Snack (250 calories)
1 cup low fat vanilla yogurt, 1 dairy (180 calories)
1/2 cup sliced banana, 1 fruit (70 calories)

Lunch (455 calories)
One 7” whole wheat pita, 2 grain (170 calories)
1/4 cup hummus, 1/2 nuts/legumes/protein (140 calories)
1 1/2 cup grilled veggies to fill the pita pocket, (red/green peppers, zucchini, onions, mushrooms), 3 vegetable (115 calories)
1/2 cup fresh strawberries, 1 fruit (30 calories)

Afternoon Snack (190 calories)
1/2 cup sliced pear, 1 fruit (50 calories)
1 medium granola bar, 2 grain (140 calories)

Dinner (650 calories)
2 slices whole wheat bread, 2 grain (160 calories)
3/4 cup tuna fish (canned in water), 1.5 meat (180 calories)
2 tbsp. low fat mayonnaise, 1 added fat (30 calories)
1 cup Roasted Brussels Sprouts (see recipe), 2 vegetable (120 calories)
1/2 cup raspberries, 1 fruit (30 calories)
1 oz. bag baked potato chips, 1 grain (130 calories)

Evening Snack/Dessert (250 calories)
1 tbsp. Chocolate chips, 1/2 sweets (70 calories)
1 cup low fat yogurt, 1 dairy (180 calories)

Nutrition analysis for the day: 2170 calories, 8 grain, 4 fruit, 5 vegetable, 3 dairy, 2 meat, 1/2 nuts/seeds/legumes, 2 added fat, 1 sweets

Day 4

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (515 calories)
1/2 large (about 4”) whole wheat bagel, 2 grain (200 calories)
1 tsp. trans fat free margarine, 1 added fat (15 calories)
1 cup grapes, 2 fruit (100 calories)
1 cup low fat fruited yogurt, 1 dairy (200 calories)

Morning Snack (270 calories)
1 cup nonfat vanilla yogurt, 1 dairy (160 calories)
1 oz. mini pretzels (about 1/2 cup), 1 grain (110 calories)

Lunch (525 calories)
Chicken Caesar Wrap (see recipe), 2 vegetable, 1/2 meat, 2 grain, 1/2 dairy, 1 added fat (395 calories)
1 cup steamed broccoli, 2 vegetable, (30 calories)
1/2 cup nonfat vanilla frozen yogurt, 1 dairy (100 calories)

Afternoon Snack (220 calories)
1 oz. whole wheat crackers, 1 grain (130)
1 tbsp. peanut butter, 1/2 nuts/seeds/legumes (90 calories)

Dinner (525 calories)
2 slices whole wheat bread, 2 grain (160 calories)
1/2 cup tuna fish (canned in water), 1 meat (120 calories)
1 1/2 oz. low fat Swiss cheese, 1 dairy (150 calories)
2 leaves of lettuce, 1/2 vegetable (10 calories)
2 slices tomato, 1/2 vegetable (10 calories)
1 tbsp. low fat mayonnaise, 1/2 added fat (15 calories)
1 small orange, 1 fruit (60 calories)

Evening Snack/Dessert (120 calories)
1 Baked Banana (see recipe), 2 fruit, 1 sweets (120 calories)

Nutrition analysis for the day: 2175 calories, 8 grain, 4 fruit, 5 vegetable, 3 1/2 dairy, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 added fat, 1 sweets

Day 5

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (340 calories)
1 oz. oatmeal prepared with water (cooks to about 1 1/2 cups), 1 grain (100 calories)
2 tbsp. chopped walnuts, 1/4 nuts/seeds/protein (80 calories)
1/2 cup sliced banana, 1 fruit (70 calories)
1 cup nonfat or soy milk, 1 dairy (90 calories)

Morning Snack (150 calories)
1 small apple, 1 fruit (50 calories)
1 small granola bar, 1 grain (100 calories)

Lunch (590 calories)
Veggie Melt Panini (see recipe), 2 grain, 2 vegetable, 1/2 dairy (280 calories)
1 boiled egg, 1/3 meat (80 calories)
1 cups mixed greens and raw veggies, 1 vegetable (20 calories)
2 tbsp. balsamic vinaigrette dressing, 2 added fat (100 calories)
1 oz. snack bag pretzels, 1 grain (110 calories)

Afternoon Snack (300 calories)
Trail mix
 · 1 1/2 tbsp. Peanuts, 1/4 nuts/seeds/legumes (80 calories)
 · 1 oz. mini pretzels (about 20 pretzels), 1 grain (110 calories)
 · 1/4 cup raisins, 1 fruit (110 calories)

Dinner (590 calories)
1 cup cooked whole wheat pasta, 2 grain (200 calories)
1 cup low–sodium marinara sauce, 2 vegetable (80 calories)
4 1/2 oz. (cooked with cooking spray) ground turkey breast, 1 1/2 meat (165 calories)
3/4 oz. shredded parmesan cheese (about 1/4 cup), 1/2 dairy (80 calories)
1/2 cup strawberries, 1 fruit (25 calories)
1 tbsp. low fat whipped topping, 1/2 added fat (40 calories)

Evening Snack/Dessert (220 calories)
2 fig bars, 1 sweets (110 calories)
1/2 cup non fat vanilla frozen yogurt, 1 dairy (100 calories)

Nutrition analysis for the day: 2190 calories, 8 grain, 4 fruit, 4 vegetable, 3 dairy, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 added fat, 1 sweets

Day 6

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (425 calories)
1 whole wheat English muffin, 2 grain (130 calories)
1 tbsp. peanut butter, 1/2 nuts/seeds/protein (100 calories)
1 cup nonfat or soy milk, 1 dairy (90 calories)
1 medium banana, 2 fruit (105 calories)

Snack (190 calories)
1 oz. snack pretzels, 1 grain (110 calories)
1/4 cup dried apricots, 1 fruit (80 calories)

Lunch (540 calories)
2 slices whole wheat bread, 2 grain (160 calories)
1/2 cup tuna fish (canned in water), 1 meat (120 calories)
1 1/2 oz. low fat Swiss cheese, 1 dairy (150 calories)
2 leaves of lettuce, 1/2 vegetable (10 calories)
2 slices tomato, 1/2 vegetable (10 calories)
2 tbsp. low fat mayonnaise, 1 added fat (30 calories)
1 small orange, 1 fruit (60 calories)

Afternoon Snack (335 calories)
1 cup low fat fruited yogurt, 1 dairy (200 calories)
1 oz. low fat granola (about 1/4 cup), 1 grain (110 calories)
1/2 cup sliced strawberries, 1/2 fruit (25 calories)

Dinner (615 calories)
4 oz. baked cod, 1 meat (125 calories)
1/2 cup brown rice pilaf, 1 grain (100 calories)
3 cups mixed greens, 3 vegetable (40 calories)
4 slices avocado, 1/2 vegetable (120 calories)
2 tbsp. balsamic vinaigrette, 2 added fat (100 calories)
1 snack bag (1 oz) baked potato chips, 1 grain (130 calories)

Dessert (110 calories)
2 chocolate sandwich cookies, 1 sweet (110 calories)

Nutrition analysis for the day: 2215 calories, 8 grain, 4 1/2 fruit, 4 1/2 vegetable, 3 dairy, 2 meat, 1/2 nuts/seeds/legumes, 3 added fat, 1 sweets

Day 7

Target: 4 fruit, 5 vegetable, 3 dairy, 8 grain, 2 meat, 1/2 nuts/seeds/legumes, 2 1/2 fat, 1 sweets

Breakfast (260 calories)
Very berry–banana smoothie. Blend together:
 · 1 medium 7” banana, 2 fruit (140 calories)
 · 1/2 cup raspberries, 1 fruit (30 calories)
 · 1 cup nonfat milk, 1 dairy (90 calories)

Morning Snack (325 calories)
1 snack cup (4 oz) unsweetened applesauce, 2 fruit, (105 calories)
2 oz. honey whole wheat pretzels, 2 grain (220 calories)

Lunch (590 calories)
Black bean burrito
 · One 10” whole wheat tortilla, 2 grain (180 calories)
 · 1 cup black beans, drained and rinsed, 1 nuts/seeds/legumes (115 calories)
 · 2 slices avocado, 1/2 vegetable (60 calories)
 · 2 oz. shredded chicken, 1/2 meat (60 calories)
 · 1 1/2 oz. shredded low fat cheddar (about 1/3 cup), 1 dairy (75 calories)
 · 1/4 cup tomato salsa, 1/2 vegetable (25 calories)
 · 2 tbsp. reduced fat sour cream, 1 added fat (40 calories)
 · 1/2 cup chopped fresh tomato, 1 vegetable, (15 calories)
 · 1 cup shredded lettuce, 1 vegetable (20 calories)

Afternoon Snack (320 calories)
1 oz. whole wheat crackers, 1 grain (130 calories)
1 cup fruited nonfat yogurt, 1 dairy (160calories)
1 small apple, 1 fruit (50 calories)

Dinner (565 calories)
4 oz. grilled chicken breast without skin, 1 1/2 meat (185 calories)
2 cups mixed greens and raw veggies, 2 vegetable (40 calories)
2 tbsp. balsamic vinaigrette dressing, 2 added fat (100 calories)
1 cup cooked brown rice, 2 grain (200 calories)
1/2 cup fresh pineapple, 1 fruit (40 calories)

Evening Snack/Dessert (140 calories)
1 oz. dark chocolate, 1 sweets (140 calories)

Nutrition analysis for the day: 2200, 7 grain, 4 fruit, 5 vegetable, 3 dairy, 2 meat, 1 nuts/seeds/legumes, 3 added fat, 1 sweets