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Smart Start Menus #2

Smart Start Menus #2


Smart Start Menus #2

Eating healthy is probably the most important thing you can do for yourself. Giving your body the nutrients it needs, can help you function at your peak while keeping your weight in check. The problem for many of us is not that we don’t want to eat healthy, but that we don’t always know how to eat healthy. You may know you need more fruits and veggies, but what you really need to know is how to sneak more into your diet.

These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments according to your taste.

Food Groups Breakfast 158 Total Calories
1 grain serving (1oz)½  milk/dairy serving1 fruit serving 1/2 cup oatmeal½  cup non-fat milk½ cup strawberries  73 calories42 calories23 calories 
Lunch 328 Total Calories
2 oz protein/meat1 grain serving (1 oz)½ serving milk


Extras*11 calories

*(solid fats, added sugars, and alcohol)

1 vegetable serving

1 fruit serving

chicken breast sandwich:2 oz chicken breast, skinless1 Orowheat whole wheat flat mini bun1 slice (3/4 oz) natural cheddar

cheese, reduced fat

1 large leaf romaine lettuce

2 slices tomato

1 Tsp mayonnaise, low-fat

1 cup cantaloupe chunks

85 calories100 calories 

Extras*14 calories

*(solid fats, added sugars, and alcohol)

50 calories


Extras*11 calories

*(solid fats, added sugars, and alcohol)

2 calories

7 calories

36 calories


Extras*4 calories

*(solid fats, added sugars, and alcohol)

30 calories


Snack 204 Total Calories
2 ½ oz. Meat & Beans Group3 tsp. fat/oils 1/4 cup almonds, unsalted 204 calories
Dinner 523 Total Calories
3 vegetable servings3 oz. Protein/meat1 tbs. fat/oils76 Extra calories 1 cup spaghetti squash spaghetti with3/4 cup Spaghetti sauce*1 medium meatball3 Tbsp Parmesan cheese


spinach salad:

1 cup fresh spinach leaves

1/4 cup fresh carrots, grated

1/4 cup fresh mushrooms, sliced

1 Tbsp vinaigrette dressing

384 caloriesExtras* 74 calories*(solid fats, added sugars, and alcohol)


76 calories


Extras* 2 calories

*(solid fats, added sugars, and alcohol)


Snack 87 Total Calories
1 milk serving 1 cup fruit yogurt, fat-free,no sugar added 87 calories
Food Group Break Down Men and Very Active Women Add
7 ½ oz meat and beans2 servings milk/dairy2 grain servings4 vegetables servings

2 fruit servings

6 tsp. fat/oils


Extras*(solid fats, added sugars, and alcohol)

1,300 Total Days Calories

1 (1 oz) grain serving1 milk/dairy serving*Totals should not exceed 200 calories for these add-ons.