Download You value frozen prepared meals for their taste, convenience

You value frozen prepared meals for their
taste, convenience and affordability, but did
you know that they also can easily fit into
your day nutritionally as well?
Use the sample meal plans below to see how frozen prepared
meals fit into a balanced daily diet.
Fitting Frozen Prepared Meals in Your Day
You can include one (or two!) frozen prepared meals in your day and still stay within your appropriate
calorie range. What’s more, you can do that and also keep your intake of fat, sodium and cholesterol
within the limits currently recommended by health authorities. How? It’s all about balance.
You’re an individual, so a one-size-fits-all eating plan is not for you. One of the great things about
incorporating frozen prepared meals into your eating plan is that you can Balance Your Plate with foods
that suit your nutritional needs and your taste. When a frozen entrée takes center stage on the plate, you
get the convenience and quick-preparation of frozen food, while also being able to tailor your meal with
side dishes that you prefer. Great taste, combined with good nutrition and the convenience of frozen
prepared meals—that’s what Balance Your Plate is all about!
Planning meals that adhere to the MyPlate guidelines isn’t difficult, but it does help to have some
ideas to help you get started. We created 14 daily meal idea cards to give you examples of nutritious,
balanced menus that meet MyPlate recommendations for healthy eating. Each day includes one-to-two
frozen prepared meals and provides around 2,000 calories. Since we know that 2,000-calories a day
are not recommended for everyone, we created a few suggestions within each day that show how
you can modify certain items to reach 1,800 and even 1,500 calories – all while meeting the dietary
guidelines recommendations. You can feel free to use these meal suggestions, or simply use them as
a source of ideas.
You know which foods you like (and which frozen prepared meals you like), and it’s important to realize
that not all foods fit perfectly into the MyPlate food groups. However, thinking about how meals or mixed
dishes contribute to food group servings, and aiming to supplement those with a variety of foods from
other groups goes a long way toward balancing your plate. For example, a frozen entrée like lasagna is
well balanced with a salad, whole wheat bread, a serving of fruit, and/or a glass of milk.
We’ve done the work for you to show you how you can enjoy the foods you love, like lasagna and pizza,
and meet US Dietary Guidelines.
14-Day Menu Plan
www.FreshlyMadeSimplyFrozen.com
1 of 15
1
#
Daily Nutrition Summary
1,970
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
✓
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
1 egg, scrambled
1 whole wheat English muffin with 2 Tbsp 100% fruit spread
(1,500 calorie diet: replace 1 whole wheat English muffin with ½ English muffin and replace 2 Tbsp 100% fruit spread with 1 Tbsp spread)
½ medium grapefruit
1 cup café latte made with ½ cup fat-free milk
Lunch
1 LEAN POCKETS® Made with Whole Grain –
Hickory Smoked Ham & Reduced Fat Cheddar
Tomato spinach soup made with:
•½ cup low sodium tomato soup
•½ cup fat-free milk
•½ cup chopped spinach
½ cup grapes
1 cup 100% cran-apple juice*
(1,800 calorie diet: replace 1 cup juice with ½ cup juice;
1,500 calorie diet: replace 1 cup juice with ½ cup juice)
Dinner
1 STOUFFER’S® Beef Pot Roast meal (8.875 oz)
Side salad made with:
•2 cups mixed greens
•¼ cup chopped tomatoes & cucumbers
•2 Tbsp olive oil & vinegar dressing
2 oz whole wheat dinner roll with 2 tsp soft margarine
1 cup fat-free milk
Snack
6 oz nonfat fruit yogurt with 1 oz sliced almonds
(1,800 calorie diet: replace 1 oz almonds with ½ oz almonds;
1,500 calorie diet: replace 6 oz nonfat fruit yogurt & 1 oz sliced almonds with
4 oz nonfat, light yogurt & ½ oz almonds)
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
60g
13g
0g
230mg
2,300mg
78g
294g
25g
9,468IU
130mg
1,543mg
12mg
% DV*
92%
65%
77%
96%
98%
100%
190%
220%
150%
70%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
Food Groups MyPlate Goals
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
2 of 15
#
Daily Nutrition Summary
1,900
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
% DV*
65g
20g
0g
150mg
2,360mg
95g
250g
26g
16,312 IU
143mg
1,400mg
10mg
100%
100%
50%
98%
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
3 oz whole grain bagel with 2 Tbsp peanut butter
1 cup melon cubes
(1,800 calorie diet: replace 1 cup melon cubes with ½ cup melon;
1,500 calorie diet: replace 1 cup melon cubes with ½ cup melon)
1 cup low-fat milk
(1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Lunch
1 HOT POCKETS® Philly Steak & Cheese
1 cup 2% Greek yogurt with:
•½ cup sliced strawberries
•½ oz sliced almonds
(1,800 calorie diet: omit almonds; 1,500 calorie diet: replace 1 cup 2%
Greek yogurt with ½ cup Greek yogurt and omit almonds)
1½ cups sweet tea
Dinner
1 STOUFFER’S® Baked Chicken & Mashed Potatoes meal (8.875-oz)
1 cup green beans with ½ tsp olive oil
½ cup applesauce
1 cup low-fat milk
Snack
1 cup baby carrots & sugar snap peas with 2 Tbsp creamy spinach dip
(1,500 calorie diet: replace 1 cup baby carrots & sugar snap peas with ½ cup
carrots & peas and replace 2 Tbsp creamy spinach dip with 1 Tbsp dip)
1 oz whole wheat, reduced sodium crackers
(1,500 calorie diet: omit crackers)
total
calories
Food Groups MyPlate Goals
✓
2
Daily Meal Plan
83%
104%
330%
240%
140%
60%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
www.FreshlyMadeSimplyFrozen.com
3 of 15
#
Daily Nutrition Summary
1,950
3
1 cup frosted shredded wheat cereal with:
•1 cup fat-free milk
•1 medium banana
(1,500 calorie diet: replace 1 cup cereal with ½ cup cereal &
1 banana with ½ banana)
Lunch
Tuna salad sandwich made with:
•2 slices whole wheat bread
•2 oz tuna
•2 Tsp mayonnaise
•1 oz reduced fat Swiss cheese
Spinach salad made with:
•2 cups baby spinach
•¼ cup mandarin oranges
•½ oz chopped walnuts (1,500 calorie diet: omit walnuts)
•2 Tbsp olive oil & red wine vinegar
NESTLÉ PURE LIFE® bottled water
Dinner
1 STOUFFER’S® Roast Turkey, Stuffing & Mashed Potatoes meal
(9.625-oz)
1 cup steamed broccoli
1 cup fat-free milk
1 slice LIBBY’S® Pumpkin Pie with ½ cup fat-free whipped topping
(1,800 calorie diet: replace 1 slice pie & ½ cup whipped topping with
½ slice pie & ¼ cup topping; 1,500 calorie diet: replace 1 slice pie &
½ cup whipped topping with ½ slice pie & ¼ cup topping)
Snack
1 medium apple
1 chewy granola bar
Food Groups MyPlate Goals
✓
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
63g
18g
0g
55mg
2,270mg
87g
279g
31g
17,170IU
128mg
1,186mg
9mg
% DV*
97%
90%
18%
95%
93%
124%
260%
250%
150%
140%
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
www.FreshlyMadeSimplyFrozen.com
4 of 15
4
#
Daily Nutrition Summary
1,920
1 LEAN POCKETS® brand Breakfast – Sausage, Egg & Low Fat Cheese
6 oz low-fat fruit yogurt
(1,800 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt;
1,500 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt)
1 cup orange juice
Lunch
Chicken salad sandwich made with:
•2 slices multigrain bread
•2 oz canned chicken, drained
•2 tsp mayonnaise
•2 slices tomato & lettuce leaf
(1,500 calorie diet: replace sandwich with ½ sandwich: 1 slice bread,
1 oz chicken, 1 tsp mayonnaise)
1 medium pear
1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Dinner
1 LEAN CUISINE® Swedish Meatballs meal (9.125-oz)
¾ cup cooked carrots with 1 tsp soft margarine
Side salad made with:
•2 cups salad greens
•½ cup chopped tomatoes & cucumber
•2 Tbsp honey Dijon salad dressing
Glass of water
Snack
½ oz unsalted peanuts
½ cup grapes
½ cup apple juice*
(1,800 calorie diet: replace juice with water;
1,500 calorie diet: replace juice with water)
Food Groups MyPlate Goals
✓
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
57g
18g
0g
165mg
2,320mg
90g
273g
24g
2 5,524 IU
111mg
1,519mg
9.8mg
% DV*
88%
90%
55%
97%
91%
96%
510%
190%
150%
50%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
* Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
5 of 15
5
#
Daily Nutrition Summary
1,970
Breakfast burrito made with:
•1, 6-inch corn tortilla
•1 egg, scrambled
•2 Tbsp shredded cheddar cheese
•¼ cup no salt added, canned black beans
•2 Tbsp chopped tomatoes
1 cup cantaloupe cubes
1 cup coffee
Lunch
1 LEAN CUISINE® Asian Style Chicken Salad Additions™ with:
•3 cups romaine lettuce
•½ oz slivered almonds
(1,800 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds;
1,500 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds)
2 oz whole grain roll with 2 tsp soft margarine
1 cup pineapple orange juice* (1,500 calorie diet: replace juice with water)
Dinner
1/6 DIGIORNO® Rising Crust Pizza - Pepperoni
½ cup baby carrots with 2 Tbsp hummus
1 cup canned peaches, in juice
(1,500 calorie diet: replace 1 cup peaches with ½ cup peaches)
1 cup low-fat milk
Snack
1 cup low-fat chocolate milk**
(1,500 calorie diet: replace 1 cup low-fat chocolate milk with
1 cup fat-free chocolate milk)
4 graham cracker squares
(1,800 calorie diet: replace 4 graham cracker squares with 2 squares;
1,500 calorie diet: replace 4 graham cracker squares with 2 squares)
Food Groups MyPlate Goals
✓
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
61g
19g
0.5g
265mg
2,580mg
82g
283g
30g
3 0,873 IU
172mg
1,231mg
13mg
% DV*
94%
95%
88%
108%
94%
120%
620%
290%
120%
70%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
* Consider using JUICY JUICE® brand juices for the same nutritional value.
** Consider using NESQUIK® brand chocolate milk for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
6 of 15
#
Daily Nutrition Summary
1,990
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
64g
19g
0g
340mg
2,350mg
93g
267g
25g
5,985IU
104mg
1,212mg
12mg
Lunch
Roast beef sandwich made with:
•3 oz lean roast beef
•1 whole grain hoagie bun
•1 tsp mustard
•2 slices tomato & lettuce
•1 oz slice part-skim mozzarella cheese
1 medium apple
Dinner
1¼ cup BUITONI® Light Four Cheese Ravioli
with ½ cup BUITONI® Roasted Garlic Marinara Sauce
1 slice Italian bread with ½ tsp olive oil
(1,500 calorie diet: omit bread & oil)
Side salad made with:
•2 cups mixed greens
•½ cup chopped mushrooms
•¼ cup no salt added, canned garbanzo beans
•½ oz pine nuts
(1,800 calorie diet: omit pine nuts; 1,500 calorie diet: omit pine nuts)
•2 Tbsp olive oil & balsamic vinegar
NESTLÉ PURE LIFE® bottled water
Optional: 5 fl oz red wine (adds 120 calories and 5 mg sodium to daily total)
Snack
2 NESTLÉ® TOLL HOUSE® Chocolate Chip Cookies
1 cup fat-free milk
(1,500 calorie diet: replace 2 cookies with 1 cookie)
98%
95%
113%
98%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
1 slice whole wheat toast with 1 Tbsp 100% fruit spread
1 egg, hard-cooked
6 oz low-fat fruit yogurt
(1,800 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt;
1,500 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt)
1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice)
% DV*
89%
100%
120%
170%
120%
70%
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
Food Groups MyPlate Goals
✓
6
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
7 of 15
#
Daily Nutrition Summary
1,950
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
1 cup raisin bran cereal with:
•1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
•1 medium banana
(1,500 calorie diet: replace banana with ½ banana)
Lunch
1 LEAN CUISINE® Sesame Chicken meal (9-oz)
1 cup 2% Greek yogurt with ½ cup blackberries
(1,500 calorie diet: replace 1 cup 2% Greek yogurt with ½ cup nonfat
Greek yogurt)
NESTLÉ PURE LIFE® bottled water
Dinner
Beef stir fry made with:
•½ cup broccoli
•½ cup carrots
•1 cup onions & mushrooms
•3 oz beef top sirloin (1,500 calorie diet: replace 3 oz beef with 2 oz beef)
•2 tsp canola oil (1,500 calorie diet: replace 2 tsp oil with 1 tsp oil)
•2 tsp less sodium soy sauce
½ cup brown rice
1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Snack
1 LEAN POCKETS® brand Pepperoni Pizza
1 cup apple juice*
(1,800 calorie diet: replace juice with water;
1,500 calorie diet: replace juice with water)
= meets or exceeds
MyPlate goals
Amount Per Day
% DV*
56g
20g
0g
175mg
2,240mg
102g
271g
26g
16,223 IU
87mg
1,220mg
17mg
86%
100%
58%
93%
90%
104%
320%
140%
120%
100%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
Food Groups MyPlate Goals
✓
7
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
8 of 15
#
Daily Nutrition Summary
1,980
8
Spinach and mushroom omelet made with:
•1 egg
•½ cup chopped spinach & mushrooms
•2 Tbsp shredded Monterey jack cheese
•1 tsp canola oil
1 slice whole wheat toast with 1 Tbsp 100% fruit spread
1 cup pineapple chunks
1 cup café latte made with ½ cup fat-free milk
Lunch
1 LEAN POCKETS® Made with Whole Grain –
Grilled Chicken & Broccoli with Aged Cheddar
1 cup coleslaw (1,500 calorie diet: replace 1 cup coleslaw with ½ cup coleslaw)
1 clementine
1 cup fat-free milk
Dinner
1 STOUFFER’S® Stuffed Green Peppers meal (10-oz) with 2 Tbsp shredded
mozzarella cheese
1 medium baked potato topped with 1 Tbsp sour cream
1 slice of garlic Texas toast (1,500 calorie diet: replace 1 slice of toast with ½
slice of toast)
5 fl oz red wine (1,500 calorie diet: replace wine with water)
Snack
1 oz honey-roasted almonds
(1,800 calorie diet: replace 1 oz almonds with ½ oz almonds;
1,500 calorie diet: replace 1 oz almonds with ½ oz almonds)
¼ cup dried apricots
½ cup grape juice*
(1,800 calorie diet: replace juice with water;
1,500 calorie diet: replace juice with water)
Food Groups MyPlate Goals
✓
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
64g
19g
0g
245mg
2,130mg
68g
266g
29g
4,230IU
211mg
1,235mg
12.8mg
% DV*
98%
95%
82%
89%
89%
116%
80%
350%
120%
70%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
9 of 15
#
Daily Nutrition Summary
1,950
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
1 LEAN POCKETS® brand Breakfast –
Applewood Bacon, Egg & Low Fat Cheese
1 cup melon cubes
1 cup café latte made with ½ cup low-fat milk
(1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk;
1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk)
Lunch
Mexican Cobb salad made with:
•2 cups romaine lettuce
•2 oz chopped, cooked chicken breast (1,500 calorie diet: replace 2 oz
chicken with 1 oz chicken)
•¼ cup no salt added, canned black beans
•¼ cup corn
•½ avocado
•2 Tbsp sour cream-lime juice dressing
1 oz baked tortilla chips (1,500 calorie diet: omit chips)
1 cup canned pears, in juice
NESTLÉ PURE LIFE® bottled water
Dinner
1
⁄³ CALIFORNIA PIZZA KITCHEN® BBQ Chicken Pizza
½ cup baby carrots & ½ cup sugar snap peas with 2 Tbsp hummus dip
1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Snack
3 cups light popcorn
1 oz chocolate covered raisins
(1,500 calorie diet: replace 1 oz raisins with ½ oz raisins)
12 fl oz lemonade
(1,800 calorie diet: replace 12 fl oz lemonade with 6 fl oz lemonade;
1,500 calorie diet: replace lemonade with water)
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
56g
19g
0g
160mg
2,290mg
81g
291g
31g
2 3,602 IU
102mg
1,101mg
11.6mg
% DV*
86%
95%
53%
95%
97%
124%
470%
170%
110%
60%
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
Food Groups MyPlate Goals
✓
9
Daily Meal Plan
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
www.FreshlyMadeSimplyFrozen.com
10 of 15
10
#
Daily Nutrition Summary
1,970
Egg and cheese sandwich made with:
•1 whole wheat English muffin
•1 fried egg
•1 slice (¾ oz) American cheese
1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice)
Lunch
1 LEAN CUISINE® Meat Loaf with Mashed Potatoes (9.375-oz) meal
1 small apple
1 cup low-fat milk
(1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Dinner
1 cup STOUFFER’S® Chicken & Vegetable Rice Bake (family size)
2 oz whole grain roll (1,500 calorie diet: replace 2 oz roll with 1 oz roll)
Side salad made with:
•2 cups mixed greens
•½ cup chopped tomatoes & cucumbers
•½ oz pine nuts (1,800 calorie diet: replace ½ oz pine nuts with ¼ oz pine
nuts; 1,500 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts)
•2 Tbsp olive oil & vinegar dressing
5 fl oz white wine (1,500 calorie diet: replace wine with water)
Snack
1 cup low-fat frozen yogurt topped with:
•½ cup sliced strawberries
•2 Tbsp chocolate syrup
(1,800 calorie diet: omit syrup; 1,500 calorie diet: omit syrup)
Food Groups MyPlate Goals
✓
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Amount Per Day
% DV*
65g
20g
0g
320mg
2,350mg
78g
262g
26g
6,001IU
148mg
1,137mg
11.6mg
100%
100%
107%
98%
87%
104%
120%
250%
110%
60%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
11 of 15
11
#
Daily Nutrition Summary
1,980
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
✓
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
Amount Per Day
% DV*
67g
17g
0g
275mg
2,340mg
68g
291g
27g
9,647IU
125mg
1,077mg
13.5mg
103%
85%
Lunch
1 LEAN POCKETS® Pretzel Bread Sandwiches –
Grilled Chicken Jalapeno Cheddar
1 oz baked tortilla chips (1,500 calorie diet: omit chips)
¼ cup salsa
½ cup bell pepper strips
1½ cups sweet tea
(1,800 calorie diet: replace sweet tea with unsweetened tea;
1,500 calorie diet: replace sweet tea with unsweetened tea)
Dinner
1 cup STOUFFER’S® Lasagna Italiano (family size)
Side salad made with:
•2 cups mixed greens
•¼ cup no salt added, canned garbanzo beans
•¼ cup chopped tomatoes
•2 Tbsp olive oil & balsamic vinegar
1 slice Italian bread
NESTLÉ PURE LIFE® bottled water
Snack
1 medium apple with 2 Tbsp peanut butter
(1,500 calorie diet: replace 2 Tbsp peanut butter with 1 Tbsp peanut butter)
½ cup low-fat chocolate milk*
(1,500 calorie diet: replace low-fat chocolate milk with fat-free chocolate milk)
92%
98%
97%
108%
210%
210%
120%
90%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
½ cup instant maple oatmeal made with:
•½ cup fat-free milk
•1 Tbsp chopped pecans (1,500 calorie diet: omit pecans)
1 medium banana
1 egg, hard-cooked
1 cup café latte made with ½ cup fat-free milk
6ounces
2½cups
2cups
3cups
5½ounces
= meets or exceeds
MyPlate goals
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
Food Groups MyPlate Goals
Daily Meal Plan
*Consider using NESQUIK® brand chocolate milk for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
12 of 15
12
#
Daily Nutrition Summary
1,980
Food Groups MyPlate Goals
✓
2 whole grain waffles with 2 Tbsp maple syrup
(1,500 calorie diet: replace 2 waffles & 2 Tbsp syrup with 1 waffle &
1 Tbsp syrup)
1 medium peach (1,500 calorie diet: replace 1 peach with ½ peach)
1 cup café latte made with ½ cup low-fat milk
(1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk;
1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk)
Lunch
1 LEAN CUISINE® Salmon with Basil meal (9.5-oz)
½ cup chopped mango
1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Dinner
1 LEAN CUISINE® Cheese Ravioli meal (8.5-oz)
Side salad made with:
•2 cups romaine lettuce
•¼ cup canned cannellini beans, rinsed
•¼ cup chopped tomatoes
•¼ cup chopped green pepper
•¼ cup chopped, hard-cooked egg
•2 Tbsp olive oil & balsamic vinegar
1 whole grain roll with 1 tsp olive oil
5 fl oz red wine (1,500 calorie diet: replace wine with water)
Snack
1 cup strawberry banana smoothie made with:
•½ cup low-fat vanilla yogurt
•½ cup strawberries
•1 small banana
•¼ cup orange juice*
•Ice as desired
1 oz cashews (1,800 calorie diet: replace 1 oz cashews with ½ oz cashews;
1,500 calorie diet: replace 1 oz cashews with ½ oz cashews)
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
58g
15g
0g
265mg
2,240mg
76g
275g
25g
14,026 IU
171mg
1,259mg
14.5mg
% DV*
89%
75%
88%
93%
92%
100%
280%
280%
130%
80%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
14-Day Menu Plan
www.FreshlyMadeSimplyFrozen.com
13 of 15
13
#
Daily Nutrition Summary
1,930
Food Groups MyPlate Goals
✓
Yogurt parfait made with:
•1 cup low-fat yogurt
•½ cup blueberries
•½ cup granola
½ whole wheat bagel with 2 tsp soft margarine (1,500 calorie diet: omit bagel
and margarine)
1 cup coffee
Lunch
Tuna and spinach salad made with:
•2 cups baby spinach
•1 chopped hard-cooked egg
•2 oz canned tuna
•1 Tbsp mayonnaise
•½ oz roasted pumpkin seeds (1,500 calorie diet: omit seeds)
½ whole wheat pita bread
1 medium pear
1 cup low-fat milk
Dinner
1/6 TOMBSTONE® Original Supreme Pizza
½ cup broccoli florets & ½ cup red pepper strips with 2 Tbsp ranch dip
1½ cups sweet tea
(1,800 calorie diet: replace sweet tea with water;
1,500 calorie diet: replace sweet tea with water)
Snack
2 LEAN CUISINE® Garlic Chicken Spring Rolls
½ cup orange juice* (1,500 calorie diet: replace juice with water)
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
62g
19g
0g
285mg
2,280mg
86g
276g
25g
6,030IU
167mg
1,189mg
12.8mg
% DV*
95%
95%
95%
95%
92%
100%
120%
280%
120%
70%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
14 of 15
14
#
Daily Nutrition Summary
1,940
1 cup shredded wheat cereal with: (1,500 calorie diet: replace 1 cup cereal with
½ cup cereal)
•½ cup strawberries
•½ cup low-fat fruit yogurt
(1,800 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt;
1,500 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt)
1 cup low-fat milk
(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk;
1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)
Lunch
1 LEAN CUISINE® Pepperoni Pizza (6-oz)
1 cup baby carrots & celery sticks
1 small orange
½ cup apple juice*
(1,800 calorie diet: replace ½ cup juice with water;
1,500 calorie diet: replace ½ cup juice with water)
Dinner
1 cup BUITONI® Whole Wheat Three Cheese Tortellini
with ½ cup BUITONI® Marinara Sauce
3 oz roasted chicken breast
(1,800 calorie diet: replace 3 oz chicken with 2 oz chicken;
1,500 calorie diet: replace 3 oz chicken with 2 oz chicken)
1 cup steamed broccoli
NESTLÉ PURE LIFE® bottled water
Snack
1 cup trail mix made with:
•½ cup whole wheat cereal
•1 oz unsalted peanuts
(1,500 calorie diet: replace 1 oz peanuts with ½ oz peanuts)
•2 Tbsp raisins
•1 Tbsp chocolate chips (1,500 calorie diet: omit chocolate chips)
Food Groups MyPlate Goals
✓
= meets or exceeds
MyPlate goals
Amount Per Day
Total Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Protein:
Total Carb:
Dietary Fiber:
Vitamin A:
Vitamin C:
Calcium:
Iron:
6ounces
2½cups
2cups
3cups
5½ounces
54g
15g
0g
165mg
2,180mg
93g
288g
33g
12,577 IU
214mg
1,203mg
31mg
% DV*
83%
75%
55%
91%
96%
132%
250%
360%
120%
170%
*Percent Daily Value (DV) are based on a 2,000 calorie diet.
14-Day Menu Plan
Use this meal plan as a reference to
help you meet the Dietary Guidelines.
Breakfast
total
calories
✓ Grains
✓ Vegetables
✓ Fruits
✓ Dairy
✓ Protein
Daily Meal Plan
*Consider using JUICY JUICE® brand juices for the same nutritional value.
www.FreshlyMadeSimplyFrozen.com
15 of 15