Weight Loss Sample Menu- Day 2

If you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also has 30 grams of fiber.

As with yesterday’s menu, you can omit or replace items such as the English muffin, oatmeal cookies, potatoes, and bread with foods such as overnight oats, roasted carrots, and whole fruit for faster weight loss.


• One whole-wheat English muffin with two tablespoons peanut butter
• One orange
• Large glass (12 ounces) non-fat milk
• One cup of black coffee or herbal tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)


• Two oatmeal cookies with raisins
• Glass of water, hot tea or black coffee

(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)


• A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
• One cup low-sodium vegetable soup
• Glass of water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)


• One cup (about 30) grapes
• Glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)


• Five-ounce sirloin steak
• One cup mashed or roasted potatoes
• One cup cooked spinach
• One cup green beans
• One glass beer (regular, lite or non-alcohol) or wine
• Sparkling water with lemon or lime slice

(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)


• Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
• One cup non-fat milk
• Glass of water

(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

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