The following is a sample 6-day cycle menu. You may change any of the meals shown, rearrange the order, or make substitutions within a meal.
Day 1
Breakfast
Whole Wheat English Muffin –25 gm or 0.9 oz with 1 Tbsp Jelly*
Fruit Cup – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
100% Grape Juice – ¾ cup
“Ants on a Log” (*Celery Sticks ½ cup, with Peanut Butter – 2 Tbsp and *raisins – 2 Tbsp)
Lunch/Supper
Chicken Nuggets – 2 oz
with BBQ Sauce or Honey* – 1 Tbsp
Peas and carrots – ½ cup
Whole Wheat Dinner Roll – 25 gm
or 0.9 oz
Apple Slices – ¼ cup
Fat-free Milk – 1 cup (8 fl oz)
Day 2
Breakfast
Ready-to-Eat Cereal – ¾ cup
Canned Sliced Pears – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
Soft Pretzel – 25 gm or 0.9 oz
100% Orange Juice – ¾ cup (6 fl oz)
Lunch/Supper
Turkey Burger (cooked, 2 oz)
on Whole Wheat Roll – 25 gm
or 0.9 oz
Lettuce and Tomato (optional)
Baked Potato Wedges – ½ cup
Green Beans – ¼ cup
Fat-free Chocolate Milk – 1 cup (8 fl oz)
Day 3
Breakfast
Bagel – 25 gm or 0.9 oz with
Fat-free Cream Cheese* – 1 Tbsp
Orange slices – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
Fat-free Raspberry Yogurt – 4 oz or ½ cup
Low-fat Granola Bar, Plain – 50 gm
or 1.8 oz
Water*
Lunch/Supper
Submarine Sandwich (Hoagie)
(Lean Ham – ½ oz, Turkey – ½ oz
Low-fat/fat-free Cheese – 1 oz
Lettuce and Tomato – ¼ cup
Italian Hoagie Roll – 25 gm
or 0.9 oz
Watermelon Cubes – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
*Low-fat/fat-free Vanilla Pudding
Day 4
Breakfast
Whole-Grain Granola Cereal with Raisins* (3/4 cup or 1 oz)
Fresh Banana slices – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
Tortilla Triangles – 25 gm
or 0.9 oz
(with Cheese slice – 1 oz)
Cherry Tomato Halves* – ½ cup
Water*
Lunch/Supper
Tuna Chef’s Salad
Tuna – 2 oz.
Lettuce, Tomato, Broccoli, Celery,
Cucumbers – ¾ cup
Pumpernickel Roll – 25 gm
or 0.9 oz
Fat-free Milk – 1 cup (8 fl oz)
Ranch dressing* – 1 Tbsp
Day 5
Breakfast
Blueberry Muffin – 50 gm or 1.8 oz
Sliced Peaches- ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
Raw Vegetable Medley – ¾ cup
Broccoli, Carrot Sticks, Celery
Sticks and Cherry Tomatoes
Hummus – ½ cup
Water*
Lunch/Supper
Mexican Pizza – 1
(Corn Tortilla – 25 gm or 0.9 oz, 1/8 cup of Tomato Sauce*, ¼ cup of Refried Beans and low-fat/fat-free Cheddar Cheese – 1 oz)Garden Salad – ½ cup
Pineapple Tidbits – ¼ cup
Fat-free Milk – 1 cup (8 fl oz)
Day 6
Breakfast
Waffle – 31 gm or 1.1 oz
with Light Maple Syrup* – 1 Tbsp
Blueberries – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
Snack
Fresh Fruit Cup – ¾ cup
Fat-free Milk – 1 cup (8 fl oz)
Lunch/Supper
Chicken Pita pocket
(2 oz lean Chicken, Whole Wheat Pita Bread –25 gm or 0.9 oz, Lettuce and Tomato – ¼ cup)
Coleslaw – ½ cup
Grape Halves* – ½ cup
Fat-free Milk – 1 cup (8 fl oz)
*Other foods added; not required to meet meal pattern requirements or creditable toward requirements.