Meal Menu: Day 1 Nutrient Daily T otal1 % Daily V alue2 Breakfast 1 packet instant oatmeal made with: 1 cup fat-free milk 2 tbsp raisins 1 ½ tbsp brown sugar 1 cup orange juice Calories 1991 - Total fat (g) Saturated fat (g) Trans fat (g) Cholesterol (mg) 65 1 Saturated fat (g) 14 0.68 Trans fat (g) 0 - Cholesterol (mg) 91 0.3 Sodium (mg) 2412 1 Potassium (mg) 3606 1.03 Protein (g) 75 - Carbohydrates (g) 293 0.98 Total sugars (g) 165 - Dietary Fiber (g) 28 1.11 Vitamin A (IU) 8463 1.69 Vitamin C (mg) 284 4.74 Vitamin D (IU) 250 0.63 Calcium (mg) 1500 1.5 Iron (mg) 17 0.96 Lunch 1 turkey hot dog Food Groups1 Amount % of goal 1 whole wheat hot dog bun ½ tsp yellow mustard 16 multigrain chips 1 cup fresh strawberry halves 12 fl oz sweetened tea Dinner Chef’s salad made with:   2 cups mixed baby greens  ¼ medium red onion   ½ medium tomato, chopped   2 oz turkey breast luncheon meat   1 ½ oz Swiss cheese, shredded   1 tbsp olive oil   1 tbsp balsamic vinegar 2 oz whole wheat dinner roll Water Snack 1 oz dry roasted, unsalted almonds 1 cup non-fat fruit yogurt with 2 tbsp granola Grains 6.1 oz 1.02 Vegetables 2.6 cups 1.04 Fruits 2.3 cups 1.15 Milk Products 3 cups 1 Proteins 5.6 oz 1.02 Meal Menu: Day 2 Nutrient Daily To tal1 % Daily V alue2 Breakfast 1 whole wheat English Muffin 2 tbsp creamy peanut butter 1 cup cantaloupe pieces Calories 1982 - Total fat (g) 66 1 Saturated fat (g) 14 0.7 Trans fat (g) 0 - Cholesterol (mg) 281 0.94 Sodium (mg) 2309 0.96 Potassium (mg) 3597 1.03 Protein (g) 95 - Carbohydrates (g) 243 0.81 Total sugars (g) 127 - Dietary Fiber (g) 27 1.08 Vitamin A (IU) 14751 2.95 Vitamin C (mg) 142 2.37 Vitamin D (IU) 343 0.86 Calcium (mg) 1538 1.5 Iron (mg) 13 0.72 Snack 1 container (5.3 oz) blueberry nonfat Greek yogurt 2 tbsp slivered almonds       Lunch Spinach salad made with: Food Groups1 Amount % of goal   2 ½ cups baby spinach   2 slices bacon, broiled   1 large hard-boiled egg  ¼ cup sliced mushrooms   ¾ cup Mandarin oranges  ¼ cup croutons   2 tbsp honey mustard dressing 1 cup fat-free milk Dinner Spaghetti and meatballs:   1 cup whole grain spaghetti, cooked   ½ cup spaghetti sauce   2 oz meatballs (beef and pork)   2 tbsp grated Parmesan ½ cup green beans 4 fl oz red wine Snack 4 graham cracker squares Chocolate milk made with: 1 ½ cups fat-free milk 2 tbsp chocolate syrup Grains 6 oz 1 Vegetables 2.7 cups 1.08 Fruits 1.9 cups 0.95 Milk Products 3.5 cups 1.16 Proteins 5.7 oz 1.04 Meal Menu: Day 3 Nutrient Daily Total1 % Daily Value2 Breakfast 1 grapefruit Breakfast sandwich made with: 1 large egg, fried 2 oz Canadian bacon 1 4-inch plain bagel Calories 1961 - Total fat (g) 36 0.55 Saturated fat (g) 10 0.5 Trans fat (g) 0 - Cholesterol (mg) 327 1.09 Sodium (mg) 2259 0.94 Potassium (mg) 4198 1.2 Protein (g) 102 - Carbohydrates (g) 316 1.05 Total sugars (g) 110 - Dietary Fiber (g) 27 1.08 Vitamin A (IU) 8779 1.76 Vitamin C (mg) 190 3.17 Vitamin D (IU) 338 0.85 Calcium (mg) 1319 1.1 Iron (mg) 14 0.78 Snack 1 granola bar with fruit and nuts       Lunch 1 medium baked potato topped with: Food Groups1 Amount % of goal ¼cup reduced sodium black beans, canned   1 oz part-skim mozzarella, shredded Side salad made with:   1 cup mixed greens   ¼ cup cherry tomatoes   1 tsp olive oil   1 tsp balsamic vinegar 4 low-sodium whole wheat crackers 1 ½ cup fat-free milk Dinner Stir-fry made with:   3 oz skinless, boneless chicken breast  ¼ cup broccoli  ¼ cup sliced carrots  ¼ cup sliced onion  ¼ cup sliced mushrooms   1 tsp canola oil   1 tsp low-sodium soy sauce 1 cup cooked white rice Water Snack Chocolate pudding made with 1 cup fat-free milk 1 medium apple Grains 7 oz 1.16 Vegetables 3.5 cups 1.4 Fruits 2 cups 1 Milk Products 3.1 cups 1.03 Proteins 6 oz 1.09

1 Data derived from menu analysis using The Food Processor, version 10.15.0 (ESHA Research, Salem, Oregon). 2 Percent Daily Value (DV) are based on a 2,000 calorie diet.

Table 3: Menu Models with Meat Based on Healthy U.S.-Style Pattern, 2,000 Calories.