Mayo Clinic Healthy Weight Pyramid: A sample menu

This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks.

By Mayo Clinic Staff

The Mayo Clinic Healthy Weight Pyramid is a tool that helps guide you toward eating a balanced, nutritious diet while achieving a healthy weight.

Vegetables and fruits, the foundation of the pyramid, should be your focus. These foods are low in energy density . That means you can eat a lot of them because they don't contain a lot of calories. As you go up the pyramid, the food groups become higher in energy density — they have more calories for their volume. To lose weight, you should limit how many servings of these foods you eat.

The number of servings for each food group is determined by your daily target calorie level. If your target is 1,200 calories, your meal plan should include four or more servings of vegetables, three servings of protein/dairy and three fat servings.

Image of the Mayo Clinic Healthy Weight Pyramid 
Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Healthy Weight Pyramid is a tool to help you lose weight or maintain your weight. The triangular shape shows you where to focus when selecting healthy foods. Eat more foods from the base of the pyramid and fewer from the top.

Sample menu under the Mayo Clinic Healthy Weight Pyramid

This sample menu for a day follows the Mayo Clinic Healthy Weight Pyramid. The sample shows you how to fit in servings from each category in the pyramid without going over 1,200 calories. You can adjust the menu to suit your own tastes and calorie needs.

Sample menu (1,200 calories)
Breakfast
3/4 cup hot whole-grain cereal
1 small banana
Calorie-free beverage
Lunch
Tossed salad (2 cups romaine, 1/4 onion, 1/4 cup mushrooms, 1 medium tomato, 1 hard-boiled egg, 1/2 cup low-fat shredded cheddar cheese)
1 whole-wheat dinner roll
1 1/2 teaspoons butter
1/2 cup cubed pineapple
Calorie-free beverage
Dinner
3 ounces seared scallops in 1 teaspoon olive oil
Garlic mashed cauliflower potatoes
1/2 cup beets
Calorie-free beverage
Snack (any time)
2 plums
8 wheat crackers
Jan. 20, 2017 See more In-depth