Emily Wignall

Northwest Missouri State

MENU PROJECT-3 DAY MENU

Day 1
Buckwheat Banana Cinnamon*
Waffles
Blueberry Beet Smoothie

Day 2
Garden Vegetable Breakfast Pizza
with Sausage
Orange Slices

Day 3
Southwest Breakfast Burrito*
Honeydew & Cantaloupe Melon
Balls

V: Garden Vegetable Breakfast

Pizza

Fat Free Milk

Fat Free Milk

Fat Free Milk

Cuban Medianoche Sandwich

Baked Plantain Chips
Green Cabbage Chopped
Coleslaw

Chicken Gyro
Brown Rice with Tzatziki Yogurt
Sauce
Greek Side Salad
Red Grapes

Grilled Shrimp Tacos

Cilantro Lime Brown Rice
Avocado Salad
Fresh Mango Slices

V: Vegetarian Open Faced

Sandwich

V: Chickpea Pita Pocket

V: Tempeh Tacos

Orange Infused Water or Fat Free

Milk

Cucumber Mint Water or Fat Free

Milk

Citrus Water or Fat Free Milk

Roasted Vegetable Lasagna*

Steamed Green Beans
Sliced Yellow Pears

Beef and Broccoli Stir Fry

Quinoa
Asian Cucumber Salad
Sliced Nectarine & Fresh
Raspberries

Grilled Turkey Burger

Whole Wheat Bun
Baked Sweet Potato Fries
Watermelon Cubes

V: Tofu and Broccoli Stir Fry

V: Veggie Burger

Fat Free Milk

Fat Free Milk

Fat Free Milk

Greek Yogurt*
Sliced Strawberries & Kiwi
Celery Sticks

Hummus*
Pretzels
Carrot Sticks & Green Pepper
Slices

Cheese Cube and Veggie Kabobs*

Whole Grain Crackers
Green Grapes

Key
V= Vegetarian Option
*= Main menu item is
Vegetarian

Day

Meal

Food Items

Amount

Day 1

Breakfast

Buckwheat Banana
Cinnamon
Pancakes

1/2 c batter

Serving
Utensil/Instructions
4 oz. Ladle

Blueberry Beet
Smoothie

4 oz. Ladle

Milk
Cuban Medianoche
Sandwich

1c
1 sandwich

Carton
Assemble sandwich
with gloved hand

Baked Plantain
Chips

10 chips

Place on tray with

gloved hand

Green Cabbage
Chopped Coleslaw

1/2 c

4 oz. solid portion

server

Orange Infused
Water

1c

8 oz. ladle

Milk

1c

Carton

1 sandwich

Assemble sandwich
with gloved hand

1 oz.
1 square

1 oz. solid spoon

Lasagna Spatula

1/8 c
1/8 c
1/8 c
1/8 c
=1/2 c veggies per
square
1c

1 oz. perforated
server

Sliced Yellow Pear

cup

Milk

1c

4 oz. perforated
server
Carton

Low Fat Greek

Yogurt
Sliced Strawberries

1c

8 oz. ladle

Day 1

*Vegetarian
Lunch

*Vegetarian Option Vegetarian Open

Faced Sandwich

Day 1

Dinner

Roasted Almonds
Roasted Vegetable
Lasagna
-Zucchini
-Mushrooms
-Roasted Peppers
-Cooked Spinach

Steamed Green
Beans

Day 1

*Vegetarian
Snack

8 oz. perforated
server

Sliced Kiwi
Granola
Celery Sticks

1 fruit sliced

4 oz. perforated
server

c
Place 4 celery sticks
on tray with gloved
hand

*Vegetarian
Day 2

Day 2

Day 2

Breakfast

Garden Vegetable
Pizza
-Scrambled Egg

1 slice

Spatula

1 large egg

-Sausage

1 ounce

Sliced Oranges

1c

Sprinkle on each
slice with gloved
hand
1 oz. solid spoon
8 oz. perforated
spoon

Milk
*Vegetarian Option Garden Vegetable
Pizza w/o Sausage

1c
1 slice

Carton
Spatula

Lunch

Chicken Gyros

1 c gyro chicken

2 8 oz. scoops

Brown Rice with

Tzatziki yogurt
sauce

1c
1 Tbsps.

2 8 oz. scoops
1 Tbsp.

Greek Salad

1c

Red Grapes
*Vegetarian Option Chickpea Pita
Pocket

c
1 cup chickpea mix

Salad Tongs
8 oz. slotted spoon
4 oz. slotted spoon
2 8 oz. scoops

Dinner

Beef and Broccoli

Stir Fry

1c

2 8 oz. scoops

Quinoa

6 oz. solid spoon

Asian Cucumber
Salad

4 oz. solid spoon

Sliced Nectarine

4 oz. solid spoon

Raspberries

1c

8 oz. solid spoon

1c
1c

Carton
2 8 oz. scoops

Milk
*Vegetarian Option Tofu and Broccoli
Stir Fry

Day 2

Day 3

Day 3

Day 3

Snack

*Vegetarian
Breakfast

*Vegetarian
Lunch

Hummus

4 oz. solid spoon

Carrot Sticks

Green Peppers

Pretzels
Southwest
Breakfast Burrito

1 packet
1 Burrito

4 oz. perforated
spoon
4 oz. perforated
spoon
Prepackaged
Premade/Packaged

Honeydew

cup

Cantaloupe

cup

Milk
Grilled Shrimp
Tacos
-Whole Wheat
Tortilla

1 cup
6 Shrimp

Cilantro Lime
Brown Rice

1c

2 No. 8 Scoops

Avocado Salad

1c

4 oz. solid spoon

Mango Pieces

1c

4 oz. perforated
spoon
2 oz. solid spoon
Set on tray with
gloved hand
Set on bun with
gloved hand
Add to tray with
gloved hand

*Vegetarian Option Tempeh Tacos

-Whole Wheat
Tortilla
Dinner
Grilled Turkey
Burger
-Whole Wheat
Hamburger Bun

Snack

2 oz.
1 Tortilla
4oz
1 bun

Watermelon

1c

Baked Sweet
Potato Fries

Milk
*Vegetarian Option Veggie Burger
-Whole Wheat
Hamburger Bun
Day 3

1 Tortilla

Veggie Kabob
-Cauliflower
-Broccoli

1c
4 oz.
1 bun

c
c

4 oz. perforated
spoon
4 oz. perforated
spoon
Carton
Add to taco with
gloved hand
Set on tray with
gloved hand

8 oz. perforated
spoon
2 oz. solid spoon

Carton
Set on bun with
gloved hand
Add to tray with
gloved hand
Assemble with
gloved hand

-Red Peppers
-Cheese Cubes
Green Grapes

c
c
c

Measure with 2 oz.

solid scoop

*Vegetarian
2 oz. solid spoon
*Sample menu based on a 2000 calorie diet, amounts may be adjust to meet age, nutritional
requirements, and special needs of individuals

Day 1-Nutritional Component Breakdown

Breakfast

Calories Carbs Fat Protein Sodium Sugar

William Sonoma Banana Buckwheat Waffles Waffles, 1/2 cup batter

240

31

410

11

Vegetarian Times - Blueberry-beet Smoothie

(Gf, V), 1 cup, blended

89

12

63

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

415

55

13

601

18

Homemade Cuban Sandwich - Cuban

Sandwich, 1 Sandwich

425

45

25

37

1,100

Home - Plantain Chips, 10 chips (28g)

70

10

25

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Homemade - Greek Yogurt Coleslaw, 4 ounce

55

12

420

636

78

29

48

1,672

Homemade - Roasted Vegetable Lasagna, 1

square

322

52

15

22

388

Steamed Green Beans - Steamed Green Beans,

1 cup

44

10

Yellow - Pear, 1 fruit

86

23

15

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

538

97

16

34

520

19

180

12

22

140

Lunch

Dinner

Snacks
Cabot - Low Fat Plain Greek Yogurt, 1 cup

Strawberries - Fresh, Sliced, 0.5 CUP

13

Celery - 2, 4" Sticks, 1 container (4 four inch

sticks ea.)

80

300

Fruit - Kiwis, 69 gr 1 fruit

42

11

315

34

28

442

14

1,904

264

55

123

3,236

61

Totals

Day 1-Nutritional Component Breakdown-Vegetarian Menu

Breakfast

Calories Carbs Fat Protein Sodium Sugar

William Sonoma Banana Buckwheat Waffles Waffles, 1/2 cup batter

240

31

410

11

Vegetarian Times - Blueberry-beet Smoothie

(Gf, V), 1 cup, blended

89

12

63

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

415

55

13

601

18

Lunch
Open Faced Veggie Sandwich-1 Sandwich
Home - Plantain Chips, 10 chips (28g)

120
70

18
10

3
3

3
0

360
25

1
0

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Homemade - Greek Yogurt Coleslaw, 4 ounce

55

12

420

Roasted Almonds-Almonds 1 oz

170
501

5
56

15
22

6
20

110
1,042

1
11

Homemade - Roasted Vegetable Lasagna, 1

square

322

52

15

22

388

Steamed Green Beans - Steamed Green Beans,

1 cup

44

10

Yellow - Pear, 1 fruit

86

23

15

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

538

97

16

34

520

19

Dinner

Snacks
Cabot - Low Fat Plain Greek Yogurt, 1 cup

180

12

22

140

Strawberries - Fresh, Sliced, 0.5 CUP

13

1,769

242

48

95

2,606

63

Day 2-Nutritional Component Breakdown

Breakfast

Calories Carbs Fat Protein Sodium Sugar

Egg, whole, cooked, scrambled, 1 large

91

88

Oranges - Orange, 1 c

62

15

12

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Kashi - Garden Vegetable Pizza, 1/3 pizza

250

28

14

630

Sausage - Sausage, 1 ounce

35

94

524

57

19

31

940

17

Rice - Brown., 1 CUP

218

46

Daphne's - Side Greek Salad, 1 cup

150

12

380

Outtakes - Red Grapes, 0.5 cup

55

14

12

Home Made - Chicken Gyros, 1 cup cooked

186

29

416

Homemade - Tzatziki Yogurt Sauce, 1

Tablespoons
Milk-Nonfat (fat free or skim), 1 cup

17

86
704

12
85

0
22

8
46

127
943

0
15

Homemade - Beef and Broccoli Stir Fry (No

Rice), 1 Cup

150

20

731

Quinoa - Cooked Quinoa, cup

167

29

10

Wegman's - Asian Cucumber Salad, 4 oz or 1/2

cup

30

430

Generic Nectarine - Sliced/thick Chopped, 1/2

cup sliced

30

Lunch

Dinner

Fresh Raw - Raspberries, 61.5 g (1 cup)

33

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

496

80

12

20

1,299

19

Hummus - Hummus, 4 ounces

170

27

carrot sticks - Carrot Sticks, 0.5 c

35

65

Peppers, sweet, green, raw, 0.5 cup, chopped

15

SW - Pretzels, 1 packet

45

140

265

47

11

207

1,989

269

57

107

3,390

57

Snacks

Totals

Day 2-Nutritional Component Breakdown-Vegetarian Menu

Breakfast

Calories Carbs Fat Protein Sodium Sugar

Egg, whole, cooked, scrambled, 1 large

91

88

Oranges - Orange, 1 c

62

15

12

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Kashi - Garden Vegetable Pizza, 1/3 pizza

250

28

14

630

489

56

16

30

846

16

Pita Pocket-Whole Grain-1 pocket

160

360

Rice - Brown., CUP

109

23

Daphne's - Side Greek Salad, 1 cup

150

12

380

Outtakes - Red Grapes, 0.5 cup

55

14

12

Homemade - Tzatziki Yogurt Sauce, 1

Tablespoons
Milk-Nonfat (fat free or skim), 1 cup

17

86
732

12
78

0
24

8
21

127
1,302

0
17

Lunch

Dinner

Broccoli and Tofu Stir Fry, 1 cup

Quinoa - Cooked Quinoa, cup

151
167

13
29

8
3

9
6

757
10

3
1

Wegman's - Asian Cucumber Salad, 4 oz. or 1/2

cup

30

430

Generic Nectarine - Sliced/thick Chopped, 1/2

cup sliced

30

Fresh Raw - Raspberries, 61.5 g (1 cup)

33

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

497

73

14

25

1,325

14

Hummus - Hummus, 4 ounces

170

27

carrot sticks - Carrot Sticks, 0.5 c

35

65

Peppers, sweet, green, raw, 0.5 cup, chopped

15

SW - Pretzels, 1 packet

45

140

265

47

11

207

1,983

254

58

86

3,679

54

Snacks

Totals

Day 3-Nutritional Component Breakdown

Breakfast

Calories Carbs Fat Protein Sodium Sugar

Homemade - Southwest Breakfast Burritos, 1

burrito

354

49

10

21

399

honeydew - Honeydew, 0.5 cup

32

16

Melons, cantaloupe, raw, 0.5 cup, balls

30

14

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

502

76

10

31

557

17

Homemade - Grilled Shrimp Tacos, 6 shrimp

360

Homemade - Cilantro Lime Brown Rice, 1 cup

cooked

246

43

424

Lunch

Suzi's - Avocado and Cucumber Salad, 1 cup

100

Mangos, raw, 1 cup pieces

99

25

23

805

68

426

25

Homemade - Turkey Burger (Grilled- No Bun),

4 oz.

240

17

20

75

Generic - Whole Wheat Hamburger Bun, 1

bun

130

25

240

Watermelon - Watermelon, 1 cup (154 g)

50

12

10

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Sweet Potato Fries - Sweet Potato Fries

(Baked), 2 oz. (85g)

87

15

113

593

64

22

34

558

18

Generic - Seedless Green Grapes, 0.25 cup

26

Homemade - Cauliflower, 0.25 cup (100g)

Broccoli, raw, 0.25 cup chopped

Peppers, sweet, red, raw, 0.25 cup, chopped

12

Kroger - Cheese Cubes, 4 cubes

50

85

102

12

102

2,002

220

42

78

1,642

68

Dinner

Snacks

Totals

Day 3-Nutritional Component Breakdown-Vegetarian Menu

Breakfast

Calories Carbs Fat Protein Sodium Sugar

Homemade - Southwest Breakfast Burritos, 1

burrito

354

49

10

21

399

honeydew - Honeydew, 0.5 cup

32

16

Melons, cantaloupe, raw, 0.5 cup, balls

30

14

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

502

76

10

31

557

17

Tempeh Tacos
Homemade - Cilantro Lime Brown Rice, 1 cup
cooked

416
246

0
43

19
6

0
7

0
424

0
2

Suzi's - Avocado and Cucumber Salad, 1 cup

100

Mangos, raw, 1 cup pieces

99

25

23

861

68

25

426

25

Garden Veggie Burger, 1 burger

Generic - Whole Wheat Hamburger Bun, 1
bun

110
130

9
25

4
2

10
4

350
240

1
3

Watermelon - Watermelon, 1 cup (154 g)

50

12

10

Milk - Nonfat (fat free or skim), 1 cup

86

12

127

Sweet Potato Fries - Sweet Potato Fries

(Baked), 2 oz. (85g)

87

15

113

463

73

24

833

19

Generic - Seedless Green Grapes, 0.25 cup

26

Homemade - Cauliflower, 0.25 cup (100g)

Broccoli, raw, 0.25 cup chopped

Peppers, sweet, red, raw, 0.25 cup, chopped

12

Kroger - Cheese Cubes, 4 cubes

50

85

102

12

102

1,928

229

47

68

1,917

69

Lunch

Dinner

Snacks

Totals