Ask Mary

I recommend the sample menus from our content partner, Eating Well magazine and website, designed by their nutrition staff. They have menus based on 1200, 1500 and 1800 calories for heart healthy (low fat), diabetic (moderate carbohydrate; low simple sugar) and vegetarian eating styles.  They feature whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to meet your basic needs for calcium, protein and other essential nutrients while you are dieting.  Even if you don't adhere to the menus directly, they will give you some good ideas.