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Mayo Clinic Healthy Weight Pyramid: A sample menu
Content
Sample menu under the Mayo Clinic Healthy Weight Pyramid
Nutrient analysis and servings for the sample menu
Healthy snacking to help fill you up
Sample menu under the Mayo Clinic Healthy Weight Pyramid
This sample menu for a day follows the Mayo Clinic Healthy Weight Pyramid. The sample shows you how to fit in servings from each category in the pyramid without going over 1,200 calories. You can adjust the menu to suit your own tastes and calorie needs.
| Sample menu (1,200 calories) |
|---|
| Breakfast |
| 3/4 cup hot whole-grain cereal |
| 1 small banana |
| Calorie-free beverage |
| Lunch |
| Tossed salad (2 cups romaine, 1/4 onion, 1/4 cup mushrooms, 1 medium tomato, 1 hard-boiled egg, 1/2 cup low-fat shredded cheddar cheese) |
| 1 whole-wheat dinner roll |
| 1 1/2 teaspoons butter |
| 1/2 cup cubed pineapple |
| Calorie-free beverage |
| Dinner |
| 3 ounces seared scallops in 1 teaspoon olive oil |
| Garlic mashed cauliflower potatoes |
| 1/2 cup beets |
| Calorie-free beverage |
| Snack (any time) |
| 2 plums |
| 8 wheat crackers |
