- 1/4 plate of protein such as lean meat, beans, fish, or eggs
- 1/4 plate of whole grains such as brown rice, whole wheat couscous, bulgur, quinoa, whole wheat pasta, oats, whole grain bread.
- 1/2 vegetables OR 1/4 vegetables & 1/4 fruit.
- Dairy can be low fat milk or low fat cheese at a couple of meals each day.
This works great for lunch and dinner, but at breakfast can be a little harder to think this way. A good goal is to have at least one fruit or vegetable at breakfast. If you would like to do both, here are some ideas:
- Omelet or frittata* w/ veggies & low fat cheese, slice of whole grain toast & 4 oz of OJ w/ pulp.
- Smoothie: 1/2 c each: Greek yogurt, low fat milk, spinach, 1/4 c wheat germ & 1 cup frozen strawberries w/ tsp vanilla. (tastes better than it sounds!!)
- Eggs, whole grain toast, sliced tomato or sauteed spinach & fruit. (My 8 yr old reading over my shoulder pointed out that since tomatoes have seeds, technically it is a fruit, but since it is not sweet the USDA counts it as a vegetable.)
- Breakfast burrito with whole grain tortilla, scrambled eggs, avocado/guacamole, salsa and side of fruit & low fat milk.
Hope this helps you think about what to put on your plate at each meal.