Meal Plan for 2800, 3200 and 3600 calories
These menus are created for a person who should be eating about 3200 calories per day. We also suggest how you can increase the day to 3600 calories or reduce the calories to 2800 calories per day. (Not sure how many calories you should be eating in a day? Try this link to Calculate Your Daily Calorie Needs.)

DAY 1

Breakfast
Oatmeal, 2 cups, 4 grains
Skim milk, 1 cup, 1 dairy
Banana, 1 large, 2 fruit

Snack
Fat free yogurt, 1 cup, 1 dairy
Kashi GoLean Crunch, 1/2 cup, 1 grain

Lunch
Hawaiian Chicken Sandwich, 1 sandwich, 2 grain, 2 veggie, 1 dairy
Skim milk, 1 cup, 1 dairy
Baked Tortilla Chips, 1 ounce, 1 grain
Salad, 2 1/2 cups, 2 1/2 veggies
Nonfat salad dressing, 2 Tablespoons, 1 added fat

Snack
Ants on a log: 4 medium celery stalks, 1 tablespoon PB, 1/4 cup raisins, 1 veggies, 1/2 nuts/seeds, 1 fruit
Apple, 1 medium, 1 fruit

Dinner
Beef and Veggie Stir FryLean meat, 6 ounces, 2 meat
Mixed Vegetables, 1 cup cooked, 2 veggie
Brown rice, 1.5 cup, 3 grain
Sauce, 2 Tablespoons, 2 added fat

Dessert
Low-Calorie Walnut Brownie, 2" x 2", 1 sweet
Low–fat frozen yogurt, 1/2 cup, 1 dairy
Mixed berries, 1 cup, 2 fruit

Nutrition analysis for the day: 3270 calories, 12 grains, 6 1/2 fruit, 8 vegetable, 4 dairy, 2 meat, 1/2 nuts and seeds, 2 added fat and 1 sweet serving.

To increase to 3600 calories: add one medium pear, 1–2 ounces of chicken and a slice of lowfat cheese to lunch, add 6 whole wheat crackers and another Tablespoon of peanut butter to your afternoon snack and have an extra cup of veggies in your stir fry.

To reduce to 2800 calories: eat 1/2 banana at breakfast, skip the tortilla chips at lunch, use 4 1/2 ounces of beef in your stir fry, have 2 ants on a log instead of 4, skip the frozen yogurt at dessert.


DAY 2

Breakfast
Egg whites, 6 egg whites, 1 meat
Lowfat cheese, 1 slice, 1/2 dairy
Green peppers, 1/2 cup, 1/2 veggie
Whole wheat bread, 2 slices, 2 grains
Jam, 1 tablespoon, 1 sweet
100% Orange Juice, 6 ounces, 1 fruit

Snack
Blueberry Smoothie: 1 cup nonfat yogurt, 1 cup blueberries, 8oz skim milk, 2 fruit, 2 dairy
Pretzels, 1 ounce, 1 grain

Lunch
Turkey Burger 1.5 veggie, 2 grain, 1 meat, .5 dairy
Spinach salad, 2 cup, 2 veggie
Cherry Tomato, 1 cup, 1 veggie
Lowfat salad dressing, 2 TB, 1 added fat

Snack
Whole wheat pita, 1 large pita, 2 grains
Hummus, 1/3 cup, 1 nuts/seeds
Apple, 1 medium, 1 fruit

Dinner
Whole Wheat Pasta (1.5 cups) with meat and tomato sauce (1 cup), 3 grains, 2 veggie, 1 meat
Whole wheat roll, 2 grains
Olive oil for dipping, 2 tsp, 2 added fat

Dessert
Chocolate, nonfat frozen yogurt, 1/2 cup, 1 dairy
Lowfat whipped cream, 2 Tablespoons, 1 fat
Berries, 1 cup, 2 fruit

Nutrition analysis for the day: 3137 calories, 12 grain, 7 fruit, 7 vegetable, 4 dairy, 3 meat, 1 nuts and seeds, 4 added fat and 1 sweet serving.

To increase to 3600 calories: add another slick of lowfat cheese to your breakfast, add a handful of pretzels and banana to your morning snack, have cup of hummus at your afternoon snack and add 1 cup green pepper slices, add 1–2 ounces of ground turkey to your dinner.

To reduce to 2800 calories: have 1 slice of bread at breakfast instead of 2, skip the cheese in your eggs and only use 4 egg whites, have 1/2 cup of berries with dessert, make your spinach salad with 1 cup of spinach, 1/2 cup tomatoes and 1 Tablespoon of dressing.


DAY 3

Breakfast
Shredded Wheat, 2 cups, 4 grain
Skim milk, 1 cup, 1 dairy
Peach, 1 medium, 1 fruit
Orange Juice, 6 ounces, 1 fruit


Snack
Baby carrots, 1 cup, 1 veggie
Peanut Butter, 1 tablespoons, 1/2 nuts/seeds
Apple, 1 medium, 1 fruit

Lunch
Turkey breast, 3 slices, 1 meat
Lowfat cheddar cheese, 2 slices, 1 dairy
Lowfat mayonnaise, 2 TB, 1 added fat
Alfalfa Sprouts, 1/2 cup, 1/2 veggie
Lettuce and tomato, 1 cup, 1 veggie
Whole wheat bread, 2 slices, 2 grains
Vegetable soup, 2 cups, 1/2 veggie
Pretzels, 2 ounces, 2 grain

Snack
Nonfat yogurt, 1 cup, 1 dairy
Berries, 1 cup, 2 fruit
Kashi GoLean Crunch, 1 cup, 2 grains


Dinner
Sliced roasted turkey breast (without skin), 6 ounces, 2 meat
Nonfat gravy, 2 tablespoons, 1 added fat
1 cup steamed broccoli with 1 ounce shredded lowfat cheddar, 2 veggie, 1 dairy
1 cup brown rice pilaf, 2 grain


Dessert
Lowfat shortcake cup, 1 sweet
Strawberries, 1 cup, 2 fruit
1/4 cup lowfat whipped cream, 2 added fat


Nutrition analysis for the day: 3191 calories, 12 grain, 7 fruit, 6 1/2 vegetable, 4 dairy, 3 meat, 1/2 nuts/seeds, 4 added fat and 1 sweets servings.

To increase to 3600 calories: Have an extra 1/2 cup of skim milk at breakfast, have 3 Tablespoons of peanut butter with your morning snack, add 1/2 cup of grapes and 1–2 slices of turkey to your sandwich at lunchtime, add 1 cup of salad with 1 Tablespoon of fat free dressing and a roll to dinner.

To reduce to 2800 calories: skip the orange juice at breakfast, have 1 ounce of pretzels at lunch instead of 2, have one cup of vegetable soup and take the cheese off your sandwich and have 4–5 ounces of turkey at dinner instead of 6.


DAY 4

Breakfast
Non–fat yogurt, 1 cup, 1 dairy
Whole wheat bread, 1 slice, 1 grain
Trans Fat–free margarine, 1 teaspoon, 1 added fat
100% Orange juice, 1 fruit

Snack
Banana, 1 medium, 2 fruit
Toasted oat cereal, 1 cup, 2 grains
Skim milk, 1 cup, 1 dairy

Lunch
Salad, 1 cup lettuce, 1 cup tomatoes, 1/2 cup green pepper, 1/2 cup cucumber, 3 veggie
Low–fat salad dressing, 2 tablespoons, 1 fat
Whole wheat bread, 2 slices, 2 grains
Peanut butter, 2 tablespoons, 1 nuts/seeds
Jam, 1 tablespoon, 1 sweet
Baked tortilla chips, 1 grab–size bag, 1 grain
Apple, 1 medium, 1 fruit

Snack
Whole grain crackers, 12 crackers, 2 grain
Low–fat cheese, 2 slices, 1 dairy
Deli Turkey, 3 slices, 1 meat
Grapes, 1 cup, 2 fruit

Dinner
Baked or Broiled Cod, 6 ounces, 2 meat
Asparagus, 1 cup, 2 veggie
Brown rice, 1.5 cups, 3 grains
Salad, 2 cups tomato and cucumbers with 1 tbsp oil and 2 tbsp vinegar, 2 veggie, 1 fat
Dinner roll, 1 ounce roll, 1 grain
Trans Fat–free margarine, 1 teaspoon, 1 added fat

Hot Berry Sundae, 3/4 cup yogurt, 1/2 cup sauce, 1 fruit, 1 1/2 dairy
2 2" chocolate chip cookies, 1 sweet


Nutrition information for the day: 3347 calories, 12 grain, 7 fruit, 7 vegetable, 4 1/2 dairy, 3 meat, 1 nuts and seeds, 3 fats and 2 sweets servings.

To increase to 3600 calories: add a slice of whole wheat toast at breakfast, add 1/2 cup of skim milk to your AM snack, put an extra Tablespoon of peanut butter on your sandwich at lunch, add a cup of spinach to your salad and 1–2 ounces of cod at dinner and add 1/2 cup of strawberries to your dessert.

To reduce to 2800 calories: have only 1/2 the banana at your AM snack, have 6 crackers and only 1 slice of cheese and 1 1/2 slices of turkey at your PM snack, have 1 cup of salad at dinner.


DAY 5

Breakfast
Raisin bran, 2 cups 4 grain
Lowfat milk, 1 cup, 1 dairy
Raspberries, 1/2 cup, 1 fruit
Orange juice, 6 ounces, 1 fruit

Snack
Carrots, 1 cup, 1 veggie
Hummus, 1/3 cup, 1 nuts and seeds
Whole wheat crackers, 8, 2 grain

Lunch Whole wheat bread, 2 large slices, 3 grain
Lean low sodium ham, 3 slices, 1 meat
Sliced tomato, 1/2 veggie
Reduced fat mayo, 2 Tablespoon, 1 added fat
Mixed salad, 2 cups, 2 veggie
Shredded lowfat cheddar, 1/4 cup, 1 dairy
Olive oil vinaigrette, 2 Tablespoons, 2 added fat
Fruit salad, 1 1/2 cup, 2 fruit

Snack
Low fat chocolate milk, 1 cup, 1 dairy
Banana, 1 large (8 inches), 2 fruit

Dinner
Grilled Chicken, 6 ounces, 2 meat
Baked potato wedges, 1/2 cup, 1 vegetable
Steamed broccoli, 1 cup, 2 vegetable
Whole wheat roll, 2 ounces, 2 grain
Trans fat–free margarine, 1 teaspoon, 1 added fat

Dessert
2 3" chocolate chip cookies, 1 1/2 sweet
1/2 cup nonfat vanilla frozen yogurt, 1 dairy

Nutrition analysis for the day: 3143 calories, 11 grain, 7 1/2 fruit, 6 1/2 veggie, 4 dairy, 3 meat, 1 nuts and seeds, 1 1/2 sweets, 4 fats.

To increase to 3600 calories: add 1/2 cup raspberries to your breakfast, have 1/2 cup hummus at your AM snack, add a slice of lowfat cheese and a handful of pretzels to your lunch, add 2 ounces of chicken and 1/2 cup broccoli to your dinner.

To reduce to 2800 calories: have 1 1/2 cup cereal at breakfast, only 2 Tablespoons of cheese on your salad at lunch and one cup of fruit salad, skip the potato wedges and have 4 ounces of chicken at dinner.


Keep in mind that most people eat very similar things every day. Once you figure out your likes and dislikes and how they fit into your DASH goals, you can create a meal plan that fits your tastes. See this piece on Creating Meal Plans.

Don't forget. This list will be on the Your Stuff page so you can refer back to it on those days when you'd rather just take it easy.