Sample Menu-2000kcal Diet
Breakfast
3/4 cup shredded wheat cereal 1 mini whole-wheat bagel 
1 medium banana
1 cup nonfat milk
1 tablespoon jelly
Lunch
Chicken breast sandwich made with:
2 slices (3 oz) skinless chicken breast
2 slices whole-wheat bread 
1 slice (¾ oz) low-sodium, reduced-fat cheese.
1 large leaf romaine lettuce
2 slices tomato
1 tablespoon low-fat mayonnaise
Fruit salad:
1 medium pear and 1 medium kiwi, sliced.
Dinner
¾ cup low-sodium spaghetti sauce
1 cup spaghetti sauce
3 tablespoon parmesan cheese, grated.
Spinach salad made with: 
1 cup fresh spinach leaves
¼ cup fresh grated carrots
¼ cup fresh sliced mushrooms
1 tablespoon vinaigrette dressing (no salt added)
½ cup frozen corn, cooked (no salt added)
½ cup fresh berries with 1 cup nonfat plain yogurt
Snack
1 cup popcorn (no salt, no butter added)
¼ cup almonds
1 medium peach 
Nutritional Information: 6 servings of Grains, 5 servings of Vegetable, 5 servings of Fruit, 3 servings of Dairy, 3 servings of Meat, 1 serving of Nut, 0 Fat, 1 serving of Sweet, 1500mg sodium.
Number of Serving/day for Different Calories
| Food Group | 1600 | 2000 | 2600 |
| Grains | 6 | 6-8 | 10-11 |
| Vegetables | 3-4 | 4-5 | 5-6 |
| Fruits | 4 | 4-5 | 5-6 |
| Dairy | 2-3 | 2-3 | 3 |
| Meat and Eggs | 3-6 | <6 | 6 |
| Nuts, Seeds, Legumes | 3/week | 4-5/week | 1 |
| Fats | 2 | 2-3 | 3 |
| Sweets | 0 | <5/week | <2 |