Here is a sample meal plan to help you plan to meet your childs caloric needs. Breakfast : 460 cals, 10 grams protein, 257 mg calcium, 3 mg iron 197 RE Vitamin A, 13 mg vitamin C 8 oz (240 ml) milk (80-150 cal) cup (120 ml) juice, fruit or vegetable (60,25 cal) 1 slice whole grain bread or roll or 3/4 cup (170 grams) cereal (80 cal)
1 oz (28 grams) meat, poultry or fish OR 1 oz (28 grams) cheese or 1 large egg or 2 tablespoons peanut butter or other nut butter or 4 tablespoons cooked dry beans and peas or 1 oz (28 grams) nuts and/or seeds or 4 oz (113 grams) yogurt (35-145 cal) This will give your child a good start for the day. Theres enough of the right amounts of energy and nutrients to keep him from falling asleep during morning classes. Lunch : 400 cal, 9 grams protein, 267 mg calcium, 3.3 iron, 200 RE Vitamin A, 15 mg vitamin C, not to exceed 30% fat, 10% from fat
8 oz (240 ml) milk (80-150 cal) 1-1/2 oz (43 grams) meat or 1-1/2 oz (43 grams) cheese or 3/4 large egg or 3/8 cup (85 grams) dry beans or peas or 3 tablespoons nut butter or 6 oz or 3/4 cup (170 grams) yogurt or 1/4 oz.(7 grams) nuts (35-145) 3/4 cup (170 grams) veggies, fruits, 2 servings (25cal) 2 serving grains (slice bread, roll, cup (113 grams) rice, 1 small pita bread, English muffin) (80 cal) In the meals above, it wont hurt to add a little protein and an extra vegetable.