Mayo Clinic Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals in the lifelong “Live it!” phase for women and men.

Women (1,200 calories)

Breakfast

Omelet (½ cup egg substitute) with diced onions, tomatoes, green peppers, and mushrooms

1 slice whole-grain toast with 1 tsp. trans-fat-free margarine

1 medium orange

Coffee (regular or decaf) or tea

Lunch

Half pita with hummus, stuffed with red and green pepper strips

1 cup raspberries

Salad—

Sliced cucumber

Cherry tomatoes, halved

Sprinkle of dill

Drizzle of vinegar

Sparkling water, iced tea, or calorie-free beverage

Dinner

3 oz. grilled tuna seasoned with lemon and pepper

½ cup whole-grain pasta tossed with 1 tsp. olive oil, onion, celery, and parsley

Roasted broccoli drizzled with balsamic vinegar

1 cup fresh melon

Water, tea, or calorie-free beverage

Snack

1 cup low-fat plain Greek yogurt

Calorie-free beverage

Men (1,600 calories)

Breakfast

Omelet (½ cup egg substitute) with diced onions, tomatoes, green peppers, and mushrooms

1 slice whole-grain toast with 1 tsp. trans-fat-free margarine

1 medium orange

Coffee (regular or decaf) or tea

Lunch

Whole pita with hummus and stuffed with red and green pepper strips

1 cup raspberries

Salad—

Sliced cucumber

Cherry tomatoes, halved

Sprinkle of dill

Drizzle of vinegar

Sparkling water, iced tea, or calorie-free beverage

Dinner

6 oz. grilled tuna seasoned with lemon and pepper

1 cup whole-grain pasta tossed with 1 tsp. olive oil, onion, celery, and parsley

Roasted broccoli drizzled with balsamic vinegar

1 cup fresh melon

Water, tea, or calorie-free beverage

Snack

2/3 cup cottage cheese

8 whole-wheat crackers

1 small apple

Calorie-free beverage

Nutrition

Here’s a breakdown of the nutritional content of a day’s meals for women and men during the “Live it!” lifetime phase, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Because this diet is highly individualized, these figures are approximations. Your actual intake will vary. Diet figures were supplied by Mayo Clinic.

 

  Women’s
“Live it!”
Men’s
“Live it!”
Recommended
Calories 1,200-1,600    1,400-1,800     Women Men
21-25: 2,000    
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 22% 22% 20%-35%
     Saturated 7%-10% 7%-10% Less than 10%
     Trans Less than 1% Less than 1% N/A
Total Carbohydrates 57% 57% 45%-65%
     Sugars
(total except as noted)
Less than 6%
(added only)
Less than 5%
(added only)
N/A
     Fiber 21 g.-28 g. 31 g.-38 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein                            21% 21% 10%-35%
Sodium 1,500 mg.-
2,300 mg.
1,500 mg.-
2,300 mg.
Under 2,300 mg., under 1,500 mg. for 51+
Potassium N/A N/A At least 4,700 mg.
Calcium N/A N/A 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 N/A N/A 2.4 mcg.
Vitamin D N/A N/A 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Kurtis Hiatt | December 12, 2013

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