Sample menus reviewed by a registered dietitian
See what a week of eating well looks like.
Seven-day menus for common eating patterns, with portions in cups and grams, true-size portion pictures and a grocery list for the week.
Explore by health condition
No menus are published yet.
How it works
- 1
Pick a health condition
See the eating patterns most often used for it, like DASH for high blood pressure.
- 2
See the meals at true size
Every food is shown at its real size, in cups and grams, so you know what a portion looks like.
- 3
Shop for the week
Each seven-day menu comes with a grocery list for the whole week.
Reviewed by a registered dietitian
Reviewed by James Allain, RD. Every menu is signed off before it is published.
USDA FoodData Central
Nutrient values for every food on the plate.
% Daily Value
Select any food to see its nutrients against FDA Daily Values.
This is a sample menu for general education, not individual medical or nutrition advice. Your needs depend on your health, medications, and goals. Talk with your doctor or a registered dietitian before changing your diet.