SAMPLE DAILY MENU
4,500-Calories Menu
Food Amount Calories CHO(g) Protein(g) Fat(g) Saturated
fat (g)
Breakfast
Low fat fruit yogurt 8oz 243 46 10 3 1.8
Whole grain bagel 1 each 195 38 7 1
Small banana 1 each 105 27 1
Apple juice 8 oz 112 28
Peanut butter 1 T 94 3 4 8 1.5
749 154(82%) 22(12%) 12(14%) 3.3(4%)
Snack
Chocolate power bar 1 each 230 45 10 2 .5
Gatorade 20 oz 158 38
Raisins ½ cup 244 64 2
632 147(93%) 12(8%) 2(3%) .5(1%)
Lunch
Omelet
Eggs 3 each 222 18 15 4.7
American cheese 1 oz 106 6 9 5.6
Chopped veggies (mushrooms,
peppers, onions)
½ cup 25 5 2
Whole wheat toast 2 each 256 48 8 4 .7
Jelly 2 T 100 26
Cantaloupe 1 cup 54 14 1
763 93(49%) 35(18%) 28(335) 11(13%)
Snack
Whole wheat bread 1 each 128 24 4 2 .4
Deli turkey 2 slices 40 9 1
Miracle whip 1 T 37 3 3 .5
Shake
Whey protein
or dry milk powder
1 scoop
1 cup
110
240
2
36
23
24
1
0
Honey 2 T 128 34
Small banana 1 each 105 27 1
Frozen raspberries ½ cup 129 33 1
Skim milk 1 cup 83 12 8
760 135(71%) 46(24%) 7(8%) .9(1%)
Dinner
Frozen salmon fillets 2 each (6 oz) 198 0 30 6 1.5
Romaine lettuce 2 cups 20 4 2
Italian salad dressing 2 T 86 3 8 1.3
Whole wheat dinner roll 1 each 76 15 2 1
Medium baked potato 1 each 222 51 5
Butter 1 T 108 12 6.1
710 73(41%) 39(22%) 27(34%) 8.9(12%)
Snack
Frozen pepperoni pizza 2 slices 362 40 20 14 4.5
Oatmeal cookie 1 each 234 45 6 4 .7
Gatorade 20 oz 158 38
754 123(65%) 26(14%) 18(21%) 5.2(6%)
TOTALS
4,368 733(67%) 180(16%) 94(19%) 30(6%)