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Healthy Menu Ideas |
MENU DAY 1
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Number of Dietary Guideline Servings
(ounce equivalents or cups |
|
|
Grains
(oz. equiv.) |
Veg
(cups) |
Fruit
(cups) |
Milk
(cups) |
Meat & Beans
(oz. equiv.) |
Oil
(tsp) |
| Breakfast: Whole grain cereal with a banana and fat-free milk; wheat toast and jelly |
| Whole grain cereal with fat-free milk (1 cup cereal with 1/2 cup fat-free milk) |
1 |
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1/2 |
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| Banana (1 large = 1 cup) |
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|
1 |
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| Wheat toast (1 slice) |
1 |
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| Jelly (2 tsp.) |
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| Lunch: Lean roast beef on whole wheat with Swiss cheese, lettuce, tomatoes, and mustard; pretzels; and iced tea |
Whole wheat bread
(2 slices) |
2 |
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| Roast beef, roasted, sliced (2 oz.) |
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|
2 |
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| Mustard, brown (2 tsp.) |
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| Romaine or spinach lettuce leaves (1/2 cup) |
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1/2 |
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Cheese, Swiss, low-fat
(1 slice = 1/2 cup milk) |
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|
1/2 |
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| Tomato slices (1/2 cup) |
|
1/2 |
|
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| Pretzels (1 1/2 oz.) |
1 1/2 |
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| Fat-free milk (1 cup) |
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|
1 |
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| Snack: Apple slices |
| Apple (1 small = 1 cup) |
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|
1 |
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| Dinner: Couscous with chicken and salsa; broccoli/cauliflower mix; frozen yogurt with fruit |
| Couscous with chicken and salsa |
3/4 |
1 |
|
1 |
4 |
3/4 |
Broccoli/cauliflower mix
(1 cup) |
|
1 |
|
|
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| Chocolate frozen yogurt (1/2 cup) |
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|
1/2 |
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| Strawberry slices (1/2 cup) |
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|
1/2 |
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| DAILY TOTALS |
6 1/4 |
3 |
2 1/2 |
3 1/2 |
6 |
3/4 |
DAILY GOAL
(adult, 31 – 50 y.o.) |
6 – 7 oz. equiv.
(half from whole) |
(2½ – 3 cups) |
(1½ – 2 cups) |
(3 cups) |
(5 – 6 oz. equiv.) |
(5 – 7 teaspoons) |
MENU DAY 2
| |
Number of Dietary Guideline Servings
(ounce equivalents or cups |
|
|
Grains
(oz. equiv.) |
Veg
(cups) |
Fruit
(cups) |
Milk
(cups) |
Meat & Beans
(oz. equiv.) |
Oil
(tsp) |
| Breakfast: French Toast with orange juice |
Very berry French toast
(1 serving) |
1 |
|
1/2 |
|
1/2 |
|
| Orange juice (1 cup) |
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|
1 |
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| Lunch: Chicken in a pita; vegetables with reduced-fat dressing; sparkling water; yogurt with fresh berries |
| Chicken in a pita |
1 |
1/6 |
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|
1 |
2 |
| Carrots, cherry tomatoes, mushrooms and/or bell pepper slices (1 cup total) |
|
1 |
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Fat-free ranch dressing
(1 Tbsp.) |
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| Sparkling water with lemon |
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| Vanilla yogurt (1 cup) |
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1 |
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Fresh raspberries
(1/2 cup) |
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|
1/2 |
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| Snack: Popcorn with fat-free milk |
Popcorn
(3 cups = 1 oz. equiv.) |
1 |
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| Fat-free milk (1 cup) |
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|
1 |
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| Dinner: Tomato basil pasta; salad with chick peas, low-fat dressing, egg and sunflower seeds; whole grain dinner roll; and fruit dessert pizza |
| Tomato basil pasta |
2 |
1/4 |
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|
1 |
| Spinach (1 cup) |
|
1 |
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Chick peas
(1/2 cup = 2 oz. equiv.) |
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2 |
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| Hard-cooked egg |
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1 |
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Sunflower seeds
(1/2 ounce) |
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|
1 |
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| Salad dressing, reduced-fat (1 Tbsp.) |
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| Whole grain dinner roll |
1 |
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| Fat-free milk (1 cup) |
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1 |
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Fruit dessert pizza
(1 slice) |
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1/2 |
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| DAILY TOTALS |
6 |
2 1/2 |
2 1/2 |
3 |
5 1/2 |
3 |
DAILY GOAL
(adult, 31 – 50 y.o.) |
6 – 7 oz. equiv.
(half from whole) |
(2½ – 3 cups) |
(1½ – 2 cups) |
(3 cups) |
(5 – 6 oz. equiv.) |
(5 – 7 teaspoons) | |
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