Menu and Nutrient Analysis Template: Spring 2020-​see examples below

Cycle Menu: ​complete for each day

Day 1 Day 2 Day 3 Day 4 Day 5
Heart Healthy Quick and Easy Low-Sugar Content Plant Based Low-Sodium Content
Heart-Warming Effortless One-Pot Farm-Fresh Four Signature Tofu Veggie Zesty
Overnight Oatmeal Chili Mac & Cheese Season Salad with Stir Fry Lettuce-Wrapped
Lemon Vinaigrette Tacos
Homestyle Sweet
Potato Hash or Zesty Taco Rice
Bowls

Nutrition Guideline Check: ​complete for each day

Food Components Day 1 Day 2 Day 3 Day 4 Day 5
Heart Healthy Quick and Easy Low-Sugar Plant Based Low-Sodium
Content Content
Vegetables (1/2 1 c sweet potatoes, ¼ c onion, fresh 2 c fresh leafy ¼ c carrots, fresh ½ c fresh lettuce
cup min.) fresh ½ c diced greens (spinach or ¼ c broccoli, fresh (for lettuce wraps
¼ c bell pepper, tomatoes, canned lettuce) ¼ c bell pepper, option)
fresh ½ c beans fresh
 ¼ c onion, fresh ¼ c bell peppers, 1/2 c seasonal, ¼ c peas, canned ¼ c bell pepper,
fresh fresh veggies fresh
(carrots, zucchini, ¼ c carrots, fresh
cabbage) ¼ c cabbage, fresh

Fruits (1/2 cup ½ c seasonal, fresh ½ c strawberries ½ c fresh seasonal 1 peach 1 small orange
min) fruit fruit
(strawberries,
peaches, oranges,
apples)
Grains (2 oz eq.) 1 c cooked oatmeal 1 c cooked pasta 2 oz corn, canned 1 c cooked rice 2 oz canned corn
noodles (for lettuce wraps
option)

OR

1 c cooked rice
(for rice bowl
option)
Meat/MA (2oz) 1.5 oz pumpkin 2 oz lean ground 2 oz chicken or 2 oz extra-firm 2 oz ground beef
seeds beef or turkey extra-firm tofu tofu or extra-firm tofu
½ oz flax seeds ⅓ c shredded or ½ c beans
cheese
Other: ½ c milk of choice Garlic Fresh basil Low-sodium soy No-Salt taco
condiments, Garlic Seasoning - chili Lemon vinaigrette sauce seasoning
dressing etc. Olive oil powder, cumin, (Lemon juice, Seasoning - Cilantro
Seasoning - salt, cayenne pepper, olive oil, garlic, pepper, dried Parsley
pepper, paprika salt salt, pepper) green onion
Chicken or veggie Olive oil
broth Garlic
Fresh parsley Cornstarch
Nutrient Analysis: ​complete for each day
Day 1 Day 2 Day 3 Day 4 Day 5
Heart Healthy Quick and Easy Low-Sugar Plant Based Low-Sodium
Content Content
Calories 535 kcals 564 kcals 428 kcals 498 kcals 398 kcal
Total fat 17g 12g 13g 15 g 1g
Saturated Fat 2g 4g 3.2g 2.1 g 0g
Sodium 23 mg 931 mg 332 mg 55mg 1 mg

Nutrient Analysis Summary:

All of the meals contain adequate calories except for the low sodium content meal which is a little low. In the Heart-healthy meal,
around 3%of calories were derived from saturated fat which is an adequate amount. The saturated fat consumption for each meal was
all under 10% which meets the current Dietary Guideline for Americans recommendation. (Dietary Guidelines for Americans
2015-2020 8​th​ edition). The only thing we may have to change on the menu is that we might have to add more food or increase the
serving size on low sodium day to meet the calorie needs. Overall, the serving size of each meal is adequate for each person, and we
have met all of the food components requirements.

Source:

Dietary Guidelines for Americans 2015–2020 8th Edition. (n.d.). Retrieved from
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/