Thrive Fitness 2000 Calorie

Daily Meal Structure

Choose one item from each group to build a balanced plate.

Breakfast (about 450 calories)

Grains

• 2 slices whole wheat toast

• 1 English muffin

• 1 cup bran cereal

• 1 cup cooked oatmeal

• 1 cup grits

• 1 cup shredded wheat

• 1 and 1/2 cups puffed cereal with 3 tablespoons wheat germ

• 1/2 cup Grape Nuts

Protein or Dairy

• 1 and 1/2 cups nonfat or 1 percent milk

• 2/3 cup plain fat free yogurt with 1 and 1/2 tablespoons wheat germ

• 3/4 cup nonfat or 1 percent cottage cheese

Protein Add On

• 1 boiled egg (up to 4 per week)

• 1 turkey sausage link

• 2 slices Canadian bacon

• 2 and 1/4 teaspoons peanut butter

Fruit

• 1 small banana

• 1 apple

• 1 orange

• 3/4 cup grapes

• 1 ounce raisins

• 1/2 cup orange juice

Water

• 8 ounces

Morning Snack (about 200 calories)

Pick one snack.

• 100 calorie snack pack with 30 grapes

• 4 tablespoons hummus with 1/2 pita

• 1 cup nonfat or 1 percent cottage cheese with 2/3 cup pineapple

• 2 large graham crackers with 1 and 1/2 tablespoons peanut butter

• 2/3 cup plain fat free yogurt with 4 tablespoons Grape Nuts

• 20 almonds

• 20 cashews

• 1/2 apple with 1 and 1/2 tablespoons peanut butter

• 2 rice cakes with 1 and 1/2 tablespoons peanut butter

• 1 string cheese with 6 saltines

• 2 ounces tuna salad with 6 saltines

Water

• 16 ounces

Lunch (about 500 calories)

Choose one main meal option:

• Grilled chicken pita with 3 ounces chicken

• Tuna sandwich with 3 ounces tuna on whole grain bread

• Chicken, turkey, tuna, or beans on salad with 3 ounces protein

• Sandwich with 1 tablespoon peanut butter and 1 tablespoon jam on reduced calorie whole wheat bread

• 2 eggs with 2 slices whole wheat toast

• 1 and 1/2 cups low fat cottage cheese with 2 slices whole wheat toast

• 3 tablespoons hummus in a wrap with lettuce and tomato

• 1 and 1/2 cups chicken and vegetable stir fry with 1/2 cup cooked rice

• Soup, 2 saltines, and a small salad with 2 tablespoons reduced fat oil and vinegar

• Grilled cheese on whole grain bread

• Large salad with 6 ounces chicken, mixed vegetables, 2 tablespoons reduced fat dressing, and 1/2 cup Wheat Thins

Add one dairy option:

• 1 cup low fat yogurt with 1 cup applesauce

• 1 cup nonfat or 1 percent milk with 1 cup applesauce

Add one fruit:

• 1 small banana

• 1 apple

• 1 orange

• 1 ounce raisins

• 3/4 cup grapes

• 1/2 cup orange juice

Add one healthy fat:

• 6 almonds

• 6 cashews

• 10 peanuts

• 4 pecan halves

• 1 tablespoon pumpkin or sunflower seeds

Water

• 16 ounces

Afternoon Snack (about 200 calories)

Use the same list as the morning snack. Choose one item.

Dinner (about 500 calories)

Choose one starch or grain:

• 2/3 cup beans and rice

• 2/3 cup whole wheat pasta

• 2/3 cup couscous

• 2 slices multigrain bread

• 1 cup cooked lentils

Choose one lean protein (3 ounces):

• Chicken or turkey

• Fresh or canned fish

• Tofu

• Shellfish

• 2 fat free hot dogs

• 2 ounces lean deli meat

Choose one vegetable option:

• Large salad with 2 tablespoons low fat dressing

• 1 cup broccoli with 1 pat butter

• 1 cup carrots with 1 pat butter

• 1 cup any non starchy vegetable

Choose one dairy or calcium source:

• 1 cup nonfat or 1 percent milk

• 2/3 cup plain fat free yogurt

• 1/2 cup nonfat or 1 percent cottage cheese

Choose one fruit:

• 1 small banana

• 1 apple

• 1 orange

• 1 ounce raisins

• 3/4 cup grapes

• 1/2 cup orange juice

Water

• 16 ounces

Evening Snack (about 150 calories)

Pick one item:

• 100 calorie snack pack with 15 grapes

• 4 tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1 percent cottage cheese with 1/3 cup pineapple

• 2 graham crackers with 1 tablespoon peanut butter

• 2/3 cup plain fat free yogurt with 2 tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• 1/2 apple with 1 tablespoon peanut butter

• 2 rice cakes with 1 tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 ounces tuna salad with 3 saltines