Week Two Menu with Grocery List and Recipes

Have you ever wondered how to plan an appropriate menu for yourself and your family? The best tip that I have is to follow the Dietary Guidelines for Americans, which will be revised next year. Now, we could get into a really long discussion about the Guidelines and what we agree with and what we disagree with, but I continue to believe that they can be used as a skeleton around which to plan menus. For example, looking at the Healthy U.S.-Style Eating Pattern: Recommended Amounts of Food From Each Food Group at 12 Calorie Levels (Table A3-1; starting on page 80), you can see that each day, someone on a 1400 calorie diet (appropriate for many women) should eat:

  • 1.5 cup equivalents of vegetables (a 1 cup equivalent is 1 cup cooked or raw, 1 cup juice, 2 cups leafy salad greens, or a 1/2 cup dried vegetables)
  • 1.5 cup equivalents of fruit (a 1 cup equivalent is 1 cup cooked or raw, 1 cup juice, or a 1/2 cup dried fruit)
  • 5-ounce equivalents of grain (a 1-ounce equivalent is 1/2 cup cooked rice, pasta, or cereal, 1 slice bread, or 1 ounce of ready-to-eat cereal)
  • 2.5 cup equivalents of dairy (a 1-ounce equivalent is 1 cup milk, yogurt, or fortified soy milk or 1.5-ounces natural cheese)
  • 4-ounce equivalents of protein (a 1-ounce equivalent is 1 ounce of lean meat, poultry, or seafood; 1 egg; 1/4 cup cooked beans or tofu; 1 Tbsp peanut butter, or a 1/2 ounce nuts or seeds

Week Two Final Menu

Week Two Grocery List

Week Two Recipes

If having a healthy meal plan ready to go helps you to stay on track and keeps you organized, here are a few more resources to consider:

Cooking Light’s 31 Day Healthy Meal Plan

Eating Well’s Amazing Library of Meal Plans

Choose My Plate’s Sample 2-Week Menus

A Couple Cooks 28-Day Meal Plans

Whole Foods Market Healthy Eating Plans

Clean Eating Meal Plans