WebMD Weight Loss Clinic Sample Menus

Ideas to help you plan healthy, satisfying meals

Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on February 16, 2006
2 min read

Here are sample menus at two calorie levels, 1,600 and 1,800. Use them for ideas in planning your own meals and snacks.

1/2 banana
1/2 cup unsweetened oatmeal
1 cup skim milk
1 grapefruit
2 slices French toast
2 teaspoons maple syrup
1/2 cup jicama and carrot sticks with low-fat dip8 ounces tomato juice
Celery sticks
3 small clementines
Sandwich: 2 slices whole-wheat bread,
1 ounce lean meat, 1 ounce low-fat
cheese, 1 teaspoon light mayonnaise,
sliced tomatoes, and lettuce.
2 large dill pickles
Iced tea, unsweetened, with lemon
Entrée salad : 1 cup mixed greens,
cherry tomatoes, sliced cucumber,
1 ounce grilled salmon, 1 ounce blue
cheese, 1 teaspoon chopped nuts, 1/4
cup dried cranberries, and 2 tablespoons light dressing
1 whole-wheat roll
8 ounces low-fat yogurt, plain, with one
cookie (light dessert) crumbled on top
Seltzer water with lime
4 ounces grilled chicken
Grilled asparagus and red pepper medley
Mixed green salad with 2 teaspoons regular dressing
1 pumpernickel roll
1 teaspoon butter
6 ounces wine
Broth-based vegetable soup
4 ounces roasted pork tenderloin
1 large baked sweet potato with 2 teaspoons butter
1/2 cup steamed spinach
1/2 cup broccoli slaw with light dressing
1 cup skim milk
1/2 cup chocolate sorbet
Smoothie: Blend 1 cup raspberries, 1 cup plain low-fat yogurt, with ice1 pear
1 ounce low-fat cheese
4 low-fat crackers