1,500-calorie
sample 5-day
menus
The menus in this handout provide about
1,500 calories for each day. This menu can
be used for people who have diabetes,
hypertension, or would like to lose weight.
Each daily menu has:
•Seven (7) servings of protein (P)
»» Proteins can include: lean meat, fish,
poultry, beans, reduced-fat cheese or egg.
»» Weight for meat is after cooking.
»» A 3-ounce (oz) portion would count as 3
servings.
•Twelve (12) servings of carbohydrate (C)
»» Carbohydrates can include: fat-free or
1% milk or “light” yogurt with less than
100 calories, fruit, bread, grains, starchy
vegetables or other carbohydrates.
»» Measure cooked hot cereals and pasta.
»» Substitute 2 slices of reduced calorie (40
calories/slice) bread for one slice regular
bread.
•Three (3) or more servings non-starchy
vegetables (V)
»» Non-starchy vegetables can include:
lettuce, broccoli, cabbage, carrots,
cauliflower, green beans, and tomatoes.
•Four (4) servings of fat (F)
»» Fats can include: margarine, salad
dressing, mayonnaise, nuts, olives, etc.
»» Substitute 1 tablespoon reduced-fat
margarine for 1 teaspoon regular.
•“Free” foods (*)
»» Free foods are foods with very few calories
and little fat or carbohydrate.
* Adapted from the American Dietetic Association. www.eatright.org
DAY 1
Meal
Menu
Pattern
Breakfast
1 egg or ¼ cup egg substitute (P)
1 slice toast (C) with 1 teaspoon margarine (F)
6 oz. “light” fruit yogurt (C)
Orange (C)
1P
3C
1F
Lunch
Turkey Sandwich: 2 oz low-sodium turkey (2P), 2 slices whole wheat bread
(2C), lettuce and tomato 1 teaspoon mayonnaise (F), mustard(*)
Raw Broccoli (V)
Small Pear (C)
2P
3C
1V
1F
*
Dinner
4 oz. boneless, skinless chicken breast (4P)
1 cup cooked pasta (3C) with 1 cup vegetables - mushrooms, zucchini,
peppers (V), 1 teaspoon olive oil (F)
Green Salad (V) with 2 tablespoons reduced-fat salad dressing (F)
17 small grapes (C)
4P
4C
3V
2F
Snack
3 (2 ½ inch) graham crackers (C) and 1 cup fat-free milk (C)
2C
DAY 2
Breakfast
1 egg or ¼ cup egg substitute (P)
1 waffle 4-inch (C,F) with 2 tablespoons sugar-free syrup (*)
1 cup fresh or frozen (sugar-free) berries (C)
1 cup fat-free or 1% milk or soy milk (C)
1P
3C
1F
*
Lunch
Bean Salad: 1 cup beans (2 C, 2P), with tomatoes, onions, carrots,
cucumbers on lettuce (V) and 1 teaspoon olive oil (F) and 1 tablespoon
vinegar (*)
6 oz “light” yogurt (C)
1 plum (C)
2P
4C
1V
1F
*
Dinner
4 oz. roast beef (4P)
1 cup potatoes (2C)
1 cup Steamed carrots and cauliflower (2V)
Tossed Salad (V) with 2 tablespoons reduced-fat salad dressing (F)
1 cup melon cubes (C)
4P
3C
3V
1F
Snack
1 tablespoon Peanut Butter (P) and 1 small apple (C)
1C
DAY 3
Meal
Menu
Pattern
Breakfast
1 oz low-sodium ham (P)
1 cup oatmeal (2 C) with 1 tablespoon chopped walnuts (F), sprinkle
cinnamon (*) and sugar substitute (*)
1 cup fat-free or 1% milk or soy milk (C)
1P
3C
1F
*
Lunch
Grilled Chicken Caesar Salad: romaine lettuce (V), 3 oz skinless chicken
breast (3 P), mushrooms, peppers, (V), 2 tablespoon low-fat Caesar
Dressing (F) (no croutons no cheese)
6 Low-Sodium Whole Wheat Triscuits (C)
Large Banana (2 C)
3P
3C
2V
1F
Dinner
Turkey Burger or Hamburger: 3 oz Patty (3P) with lettuce, tomato, onion,
mustard (*) and 1 teaspoon mayonnaise (F)
1 small burger bun (2 C)
1 cup Green beans (2V) with 1 teaspoon margarine (F)
Large kiwi fruit (C)
3P
3C
3V
2F
*
Snack
¾ cup wheat flake cereal (C) and 1 cup fat-free or 1% or soy milk (C)
2C
DAY 4
Breakfast
1 Tablespoon peanut butter or 1 slice low-fat cheese (P)
1 English muffin (2C) with 1 teaspoon margarine (F) and sugar-free jam (*)
½ cup unsweetened applesauce (C)
1P
3C
1F
*
Lunch
Roast Beef Sandwich: 2 oz roast beef (2P), 2 slices whole wheat bread
(2C), lettuce and tomato (*),1 teaspoon mayonnaise (F), mustard(*)
Raw celery (V)
Small Banana (C)
8 animal crackers (C)
2P
4C
1V
1F
*
Dinner
4 oz. broiled fish (4P)
8-inch corn on cob or 1 cup whole kernel corn (2C)
1 cup steamed broccoli (V)
2 teaspoons margarine for vegetables (2F)
Nectarine (C)
Sugar-free gelatin (*)
4P
3C
2V
2F
*
Snack
2 rice cakes (2C) and 1 cup fat-free or 1% or soy milk (C)
2C
DAY 5
Meal
Menu
Pattern
Breakfast
Scrambled eggs with vegetables: 1 egg or ¼ cup egg substitute (P),
onions, tomatoes, peppers (*), nonfat cooking spray (*)
1 slice toast (C) with 1 teaspoon margarine (F)
1 cup fat-free or 1% or soy milk (C)
Orange (C)
1P
3C
1F
Lunch
Tuna Salad: 2 oz water pack tuna, drained (2P), celery, onions (*), 1
teaspoon mayonnaise (F), mustard (*)
Baby Carrots and romaine lettuce (V)
12 Saltines (no salt tops) or 2 slices whole wheat -bread (2 C)
Small apple (C)
½ cup sugar-free, fat-free pudding (C)
2P
4C
1V
1F
*
Dinner
Chicken fajitas: 4 oz. boneless, skinless chicken breast (4P), six-inch
low-fat tortilla (C), grilled onions, peppers, tomatoes (V)
2 tablespoons sour cream (F) and salsa (*)
1 cup black beans (2C)
Green Salad (V) with 1 teaspoon oil (F) and 1 tablespoon vinegar (*)
4P
3C
2V
2F
*
Snack
8 animal crackers (C) and 1 cup fat-free or 1% or soy milk (C)
2C
For more information
Sign up for a nutrition class
To register call Monday - Friday, 8:30 a.m. - 5
p.m., (703) 359-7878 or 1-800-777-7904, TTY: (301)
359-7616 or 1-800-700-4901.
•Nutrition for Weight Control
•Nutrition and Healthy
•Lifestyles with High Blood Pressure
•Nutrition for Cholesterol control
Visit kp.org/nutrition
•For more information and help for eating well.
Visit kp.org/recipes
•For recipes for good health.
Visit kp.org/healthyliving/mas
•For tools to help you live well.
The information presented here is not intended to diagnose health problems or to take the place of professional medical care.
If you have persistent medical problems, or if you have further questions, please consult your doctor or member of your health
care team
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