1. Healthy Menu
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Day 1
Breakfast
Cornflakes Cereal = 1oz grain, ½ cup dairy
Omelet = 2 oz. protein
Snack
Banana Smoothie = ½ cup of dairy, 1 cup of
fruit
Potato Salad = 1 cup veg., 2oz. protein
Lunch
Cali Maki (sushi) = ¼ cup fruits, 1oz cup grains,
1oz protein
Cheese Sandwich = ½ cup dairy, 2oz grain
Chocolate Milk = 1 cup dairy
Snack
Oatmeal Raisin Cookie = 1oz grain, ¼ cup fruit
Strawberry Yogurt = 1 cup dairy, ½ cup fruit
Dinner
Rice + Veggies= 2oz grain, ½ veg.
Caesar Salad = ¾ cup veg, ½ oz. grain, ¼ cup
dairy
Total
Grain = 7oz.
Dairy = 2¾ cups
Protein = 5oz.
Fruits = 2 cups
Veg = 2½ cups
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My Personal Plan
Grains = 6oz
Vegetables = 2.5 cups
Fruits = 1.5 cups
Dairy = 3 cups
Protein Foods = 5oz
Day 2
Breakfast
Peanut Butter Sandwich = 2oz grains, 1 oz.
protein
Milk = 1 cup dairy
Snack
Hummus + Pita Bread = ½ cup veg., 1oz
protein, 2oz grains
Mango Smoothie = ½ cup dairy, 1 cup fruits
Lunch
Potato Salad = 1 cup veg, 2oz protein
Roti Canai = 1oz grain,
Snack
Mango Yogurt = 1 cup dairy, ½ cup fruit
Chocolate Milk = 1 cup dairy
Dinner
Veggie Burrito = ½ cup veg., 1oz grains, 1oz
protein
Total
Grains = 6oz
Dairy = 3 ½ cup
Protein = 5oz
Fruits = 1½ cup
Veg = 2 cup