Balancing Meals & Servings

BALANCED MEALS

Breakfast:	Lunch:	Dinner:	Snack:
1 serving of fruit 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	2 servings of vegetables 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	2 servings of vegetables 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	1 serving of fruit 1 serving of whole grain 1 serving of protein 1 serving of plant based fat

SERVING SIZES

PRODUCE:

Veggies: (lunch & dinner)	Fruit: (breakfast and snack)
1 cup fresh 1 cup frozen ½ cup canned ¼ dried	1 piece, about the size of a tennis ball 1 cup fresh or frozen ½ cup canned (no sugar added) ¼ cup dried (unsweetened)

WHOLE GRAINS:

1 slice of whole grain bread ½ whole grain English muffin or whole-grain pita ½ cup cooked brown or wild rice, whole-grain pasta, or quinoa ¼ cup uncooked oats 2 cups air popped popcorn 2 taco sized whole-corn tortillas

PROTEIN:

Meats:	Milks:	Cheeses:	Vegetarian:
¼ cup of egg whites 3oz chicken, turkey, or fish	1 cup skim or soy milk 6oz plain nonfat Greek yogurt	½ cup nonfat cottage cheese ¼ cup nonfat ricotta or cream cheese 1 slice reduced fat cheese ¼ cup reduced fat shredded cheese	½ cup cooked beans or lentils ¼  package of tofu or tempeh

PLANT BASED FAT:

1 Tbsp oil 2 Tbsp nuts 1 Tbsp nut butter 10 olives ¼ medium avocado 2 Tbsp 70% dark chocolate chips

FREE EXTRAS:

Spices Seasonings Natural zero calories sweeteners like Stevia

OPTIONS & VARIETIES

PRODUCE: fresh or frozen with no sugar or salt added

Vegetables:		Fruits:
Artichoke Arugula Asparagus Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Endive	Green Beans Kale Mushrooms Onions Peas Peppers Romaine Snow Peas Spinach Squash Sugar Snap Peas Tomatoes Zucchini	Apples Apricots Bananas Blackberries Blueberries Cherries Cranberries Dates Figs Grapefruit Grapes Kiwi Mangos	Medjool dates Melons Oranges Papayas Peaches Pears Pineapple Plums Raspberries Strawberries Tangerines Watermelon

WHOLE GRAINS & STARCHES: ½ cup, deck of cards, ¼ of plate

Breads & Pastas:	Cereals, Grains, Seeds: ⅓ cup	Starches:
Whole Corn Tortillas Whole Grain Bread Whole Grain English        Muffin Quinoa Pasta Rye Whole Grain Pasta Whole Grain Pita	Barley  Brown Rice  Buckwheat  Bulgur  Kamut Millet  Oats Popcorn Kernels  Quinoa Spelt  Wild Rice Whole Grain Couscous	Beans Corn Lentils Parsnip Peas Potato Pumpkin – 1 cup Squash Varieties  Sweet Potato

PROTEIN : (Lean meats, beans, low/nonfat cheeses)

Meats:	Vegetarian:	Dairy:
Chicken Tuna Turkey Eggs/Egg Whites Salmon Shrimp	Beans Chickpeas Edamame Lentils Soymilk Tofu Tempeh	Nonfat Cottage Cheese Nonfat Greek Yogurt Nonfat Milk Nonfat Ricotta Cheese Reduced Fat Cheese

PLANT BASED FAT: (All nuts, seeds, & nut butters should be unsalted and unsweetened containing only the nut itself)

Nuts:	Produce:	Seeds:
Almonds Cashews Hazelnuts Peanuts Pecans Pine Nuts Pistachios Walnuts	Avocado Coconut Dark 70% Chocolate Olives Olive Oil	Chia Seeds Flaxseed Pumpkin Seeds Sesame Seeds Sunflower Seeds Tahini