This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks.
The Mayo Clinic Healthy Weight Pyramid is a tool designed to help you eat a balanced, nutritious diet while achieving a healthy weight. It illustrates the types and amounts of food you need to eat every day from each of the five represented food groups.
Example of a 1,200-calorie menu
| Breakfast |
| 1 large banana |
| 1 cup bran cereal |
| 1 cup fat-free milk |
| Herbal tea |
| |
| Lunch |
| Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast |
| 2 cups raw baby carrots, jicama and bell pepper strips |
| 1 medium apple |
| Water |
| |
| Dinner |
| Cod with lemon and capers |
| 3/4 cup steamed green beans |
| 1/2 cup sliced beets |
| Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil |
| 1 nectarine |
| Sparkling water with lemon |
| |
| Snack (any time) |
| 1 small pear |
| |
Last Updated: 06/17/2005
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