SAMPLE MEAL PLAN
2000 – 2200 Calories
BREAKFAST
1 c. Oatmeal
1 Egg (3 – 4 per week)
8 oz. Unsweetened calcium fortified soy milk
MID- MORNING SNACK
1 Small fruit
1 oz. Unsalted nuts
LUNCH
1 c. Whole wheat noodles
3 oz. Fish, meat, poultry, tofu, or plant-based protein
1 c. Cooked, non-starchy vegetables
1 c. Soup
MID-AFTERNOON SNACK
1 Small fruit
½ c. Greek yogurt
DINNER
1 c. Brown rice
3 oz. Fish, meat, poultry, tofu, or plant-based protein
1 c. Cooked, non-starchy vegetables
1 c. Soup
EVENING SNACK
5 Whole wheat crackers
1½ oz. Cheese
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