My My My My My My

Monday Amount Plate Tuesday Amount Plate Wednesday Amount Plate Thursday Amount Plate Friday Amount Plate Saturday Amount Plate
Breakfast
Option 1: Cold Cereal 1c Grains-1 Cold Cereal 1c Grains-1 Cold Cereal 1c Grains-1 Cold Cereal 1c Grains-1 Cold Cereal 1c Grains-1 Cold Cereal 1c Grains-1
Low-fat Milk 1c Dairy - 1 Low-fat Milk 1c Dairy - 1 Low-fat Milk 1c Dairy - 1 Low-fat milk 1c Dairy-1 Low-fat Milk 1c Dairy - 1 Low-fat Milk 1c Dairy - 1
Sliced Bananas 1/2c Fruit-1/2 Sliced Strawberries 1/2c Fruit-1/2 Banana 1 med Fruit-1 Sliced Strawberries 1/2 c Fruit-1/2 Sliced Bananas 1/2c Fruit-1/2 Sliced Strawberries 1/2c Fruit-1/2
Option 2: Pancakes 2 small Grains -1 Breakfast Casserole Low-fat Yogurt 1c Dairy-1 Hot Cereal 1c Grains-1 Scrambled Eggs 1c Protein-1 Scrambled Eggs 1/2c Prot -2
Turkey Sausage 2 small Prot- 1.5 Scrambled Egg 1 egg Prot -1 Mixed Berries 1c Fruit-1 Slivered Almonds 1/4 c Protein-1 Shredded Cheese 1 T Dairy- 1/4 Toast 2 slices Grains-2
Canteloupe 1/2c Fruit -1/2 White Bread Crumbs 0.5 oz Grains - 1/2 Granola 1/3c Grains-1 Sliced Strawberries 1/2 c Fruit-1/2 Salsa (milld) 2 T Butter 1t
Cottage Cheese 1c Dairy - 1 Milk 1/3 c Dairy -1/3 Low-fat milk 1c Dairy-1 Rye bread 1 slice Grains-1 Orange Slices 5 slices Fruit-1
Cheddar Cheese 3 oz Dairy - 1 Soft Margarine 1t Beverage 8 oz.
Ham-cubed 1 oz Prot - 1
Green Pepper 1 t
Fruit Juice 8 oz Fruit - 1
Lunch
Option 1: Cheese Quesidilla 1 Cheese & Brocolli Soup 2 c Chicken Salad Sandwich Peanut Butter & Banana Sandwich Tuna Salad Sandwich Grilled Ham and Cheese 1
Whole Wheat Tortilla 6" tortilla Grains - 1 Broccoli 3/4 c Veg-3/4 Whole Wheat Bread 2 slices Grains-2 Whole wheat bread 2 slices Grains-2 Whole wheat bread 2 slices Grains-2 Whole wheat bread 2 slices Grains-2
Cheddar Cheese 1/3 c Dairy - 1 Cheddar Cheese 1/3 c Dairy -1 Shredded Chicken 3oz. Prot-3 Peanut Butter 1 T Prot-1 Tuna 2 oz Prot-2 Cheddar cheese 2oz Dairy-1
Salsa 4T Veg - 1/4 Onion 1/4 c Veg -1/4 Mayonnaise 2T Banana 1/2 bananaFruit-1/2 Chopped onion 2 T Sliced Ham 3 slices Prot -3
Black Beans 1/2 c Veg - 1/2 Milk 1/2 c Dairy -1/2 Lettuce 1/2c Veg-1/2 Green Salad 2c Veg-1 Mayonnaise 1 T Butter 2 t
Corn 3/4 c Veg - 3/4 Chicken Broth 7 oz Tomato 2 slices Veg-1/4 Ranch Dressing 2T Peach (sliced) 1 medium Fruit-1 Vegetable Soup 1 1/2c
Fruit Salad Sour dough bread 1 slice Grains -1 Grapes 1c Fruit-1 Low-fat yogurt 1c Dairy-1 Steamed green beans 1c Veg-1 Mixed vegetables 3/4c Veg-1
Honeydew 1/3 c Fruit -1/3 Grapes 1c Fruit -1 Steamed Carrots 1c Veg-1 Beverage 8 oz Low-fat yogurt 1c Dairy-1 Clear broth 3/4c
Strawberries 1/3 c Fruit -1/3 Beverage 8oz. Beverage 8oz. Beverage 8 oz Grapes 1c Fruit-1
Grapes 1/3 c Fruit -1/3 Beverage 8 oz
Beverage 1/3 c
Option 2: Berry Chicken Salad Taco Salad Mini Pizzas 2 Turkey Sandwich French Dip Sandwich Turkey Wrap 1
Spinach 2 c Veg - 1 Tortilla Taco Shell 1 shell Grains - 2 English Muffin 1 whole Grains-1 Whole wheat bread 2 slices Grains-2 Ciabatta Roll 1 roll Grains-2 Whole wheat tortilla 8" tortilla Grains-1.25
Strawberries 1/4 c Fruit -1/4 Ground Beef 3/4 c Prot - 2 Pizza Sauce 4T Roasted Turkey Breast 2 slices Prot-2 Pulled Pork 3 oz Prot -3 Cooked turkey breast 3oz Prot -3
Blueberries 1/4 c Fruit -1/4 Lettuce 1.5 c Veg - 3/4 Mozerella Cheese 2/3 c Diary-2 Swiss Cheese 1 slice Dairy-2/3 BBQ Sauce 2 T Ranch dressing 2T
Sliced Almonds 2 T Prot - 1/2 Tomatoes 1/2 c Veg -1/2 Pepperoni 12 slices Prot-2 Tomato 2 slices Veg-1/4 Peach (Sliced) 1 medium Fruit-1 Cheddar Cheese 1/3c Dairy-1
Grilled Chicken Slices 1/3 breast Prot - 2 Cheddar Cheese 3 oz Dairy -1 Green Salad Pear 1 medium Fruit-1 Steamed Green Beans 1c Veg-1 Romaine Lettuce 1/2c Veg-1/4
Sliced Mushrooms 1/4 c Veg -1/4 Olives 2 t Romaine Lettuce 1 1/2c Veg-3/4 Green Salad 2c Veg-1 Low-fat yogurt 1c Dairy-1 Tomato 1/4c Veg-1/4
Viniagrette Dressing 2 T Salsa 2 T Cucumber 1/2c Veg-1/2 Ranch Dressing 2T Beverage 8 oz Steamed Carrots 1c Veg-1c
Mozarella Cheese 1/4 c Dairy - 1 Sour Cream 1 T Dressing 2T Beverage 8 oz
Dinner Roll 1 roll Grains - 1 Guacamole 1 T Apple 1 small Fruit-1 Beverage 8 oz
Beverage 8oz. Beverage 8 oz Beverage 8 oz
Dinner
Option 1: Sticky Rice 1.5 c Grains - 1.5 Roast Beef 4 oz Prot- 4 Sphagetti and Meatballs Grilled Chicken Breast 4 oz Prot-4 Grilled Salmon 4 oz Prot-4 Creamy Pesto Chicken
Hawaiian Haystacks 2.5 c Roasted Potatoes 1/2 c Veg - 1/2 Whole Wheat Sphagetti 1c Grains-2 Baked Sweet Potato 1 small Grains-1 Brown Rice 1c Grains-1 Chicken Breast 3oz Prot -3
Chicken Cubes 1/2 c Prot - 3 Steamed Carrots 1/2 c Veg - 1/2 Meatballs 4 small Prot-2 Butter 1 T Steamed carrots 1c Veg-1 Herb Pesto 2T
Cream of Chicken Soup 1/4 can Steamed Brocolli 1/2 c Veg - 1/2 Red suace 1/4c Veg-1/4 Salad (field greens) 2c Veg-1 Applesauce 4 oz Fruit-1/2 Whole Wheat Pasta 1c Grains-2
MIlk 1/4 c Dairy -1/4 Gravy 1/3 c Mozerella Cheese 1/3c Dairy-1 Mixed Vegetables 1c Veg-1
Celery slices 3/8 c Veg - 3/8 Whole Wheat Bread 2 slices Grains -2 Broccoli 1c Veg-1 Beverage 8 oz Beverage 8 oz Beverage 8 oz
PIneapple (canned) 1/4 c Fruit -1/4 Butter 1/2 T Fat - 1/2 Beverage 8 oz Watermelon Cubes 1c Fruit-1
Tomatoes (sliced) 1/2 c Veg - 1/2 Beverage 8 oz
Green Onions 1/4 c Veg -1/4
Shredded Coconut 1/8 c
Beverage 8 oz
Option 2: Minestrone Soup 2c Vegetable Stir-fry Chicken Roll-ups 2 Grilled Salmon 4 oz Prot-4 Pork Chop 4 oz Prot -3 Taco Dinner
Penne Pasta 1/2 c Grains - 1 Snap Peas 1/3 c Veg -1/3 Crescent Roll 2 rolls Grains-2 Brown Rice 1c Grains-1 Baked potato 1 small Veg-1 Small corn toritlla 2 (6" tortilla)Grains-2
Kidney Beans 1/4 c Prot - 1 Carrots 1/3 c Veg -1/3 Shredded Chicken 3 oz Prot-3 Salad (field greens) 2c Veg-1 Butter 1 T Ground Beef 1/2c Prot -2
Zucchini (chopped) 1/4 c Veg - 1/4 Green Peppers 1/3 c Veg -1/3 Mayonnaise 2T Beverage 8 oz Steamed carrots 1c Veg-1 Romaine Lettuce 1c Veg-1/2
Green Beans 1/4 c Veg - 1/4 Red Peppers 1/3 c Veg -1/3 Sour Cream 2T Dairy-1/3 Watermelon Cubes 1c Fruit-1 Applesauce 4 oz Fruit-1/2 Cheddar Cheese 1/3c Dairy-1
Ground Beef 1 oz Prot - 1 Brocolli 1/3 c Veg -1/3 Green Peas 1c Veg-1 Beverage 8 oz Salsa 2T
Cooked Spinach 1/4 c Veg - 1/4 Tofu 1/3 c Prot - 1.5 Beverage 8 oz Variety Fruit Cup 1c Fruit-1
Carrots 1/4 c Veg - 1/4 Soy Sauce 2 T Beverage 8 oz
My My My My My My
Monday Amount Plate Tuesday Amount Plate Wednesday Amount Plate Thursday Amount Plate Friday Amount Plate Saturday Amount Plate
Dinner Roll 1 medium Grains -1 Sticky Rice 1.5 c Grains -1.5
Beverage 8 oz Beverage 8 oz
Evening Snack
Option 1: Vegetable Juice 1c Veg - 1 Snap- peas 1/2 c Veg - 1/2 Vegetable Sticks 1c Veg-1 Whole Wheat Crackers 10 each Grains-1 Nature Valley Granola Bar 1 each Grains -1 Low-fat yogurt 1c Dairy-1
Whole Grain Crackers 10 each Grains -1 Hard-boiled Egg 1 egg Prot - 1 Hummus 2T Prot-1 Baby Carrots 1c Veg-1 Baby Carrots 1c Veg-1 Granola 1/4c Grains-1
Ranch Dressing 2T Apple Juice 8 oz Fruit-1 Blueberries 1c Fruit-1
Option 2: Sliced Tomato 1 medium Veg - 1 Oatmeal 1c Grains - 2 Trail Mix 1/4c Prot-1 String Cheese 1 each Dairy-1 Whole Wheat Crackers 10 each Grains-1 String Cheese 1 Dairy-1
Whole wheat toast 2 slices Grains - 2 Raisins 1/2 c Fruit - 1 Apple 1 small Fruit - 1 2 slices Vegetable Juice 8 oz Veg-1 Whole grain crackers 7-10 crackers
Grains-1
Salt & Pepper Vegetable Juice 8 oz Veg-1
Dessert
Option 1: Strawberries 1/2 c Fruit - 1/2 Banana 1 small Fruits - 1 Apple Crisp 3x3 in Fruit - 1/3 Low-fat frozen yogurt 1c Dairy-1 2x2 brownie square 1 each Marshmallow Peach Salad 3x3 inch
Angel Food Cake 1 slice small Grains - 1 Oatmeal Cookie 1 large Grains - 1 Vanilla Ice Cream 1/2c Dairy - 1/3 Chocolate Syrup 1T Low-fat milk 1c Dairy-1 Peaches 4 slices Fruit-1/2
Whipped Cream 1/2 c Dairy - 1/2 Chocolate sauce 1T Marshmallows 1/8c
Heavy Whipping Cream 1/8c Dairy-N/A
Option 2: Chocolate-Covered Banana 1 medium Fruit - 1 Vanilla Ice Cream 2 scoops Dairy - 2/3 Fruit Pizza 1 slice Chocolate Chip Cookie 1 cookie Chocolate pudding 1/2 c Borwnie Sundae 1
 Low-fat milk 1c Dairy - 1 Sprinkles 1T Sugar cookie crust Grains -1/2 Whipped cream 1T Brownie 2x2 inch
Caramel Sauce 1T Mixed fruit 1/4c Fruit - 1/4 Vanilla Ice Cream 1/2c Dairy-1/3
Frosting 2T Chocolate Syrup 2T
TOTALS: TOTALS: TOTALS: TOTALS: TOTALS: TOTALS:
Dairy: Dairy: Dairy: Dairy: Dairy: Dairy:
Daily Serving Goals Option 1 2.5 Option 1 2.5 Option 1 2.35 Option 1 3 Option 1 3 Option 1 3
Dairy: 2-3 servings Option 2 3 Option 2 3 Option 2 3.35 Option 2 3 Option 2 4 Option 2 3.35
Protein: 5-7 servings Protein: Protein: Protein: Protein: Protein: Protein:
Fruits: 2-3 servings Option 1 5 Option 1 5 Option 1 6 Option 1 5 Option 1 6 Option 1 6
Vegetables: 2-4 servings Option 2 6 Option 2 5 Option 2 6 Option 2 7 Option 2 7 Option 2 7
Grains: 5-7 servings Fruits: Fruits: Fruits: Fruits: Fruits: Fruits:
Option 1 2.25 Option 1 2.5 Option 1 2.75 Option 1 3 Option 1 3 Option 1 3
Option 2 2 Option 2 2 Option 2 3.25 Option 2 2.5 Option 2 2.5 Option 2 2
Vegetables: Vegetables: Vegetables: Vegetables: Vegetables: Vegetables:
Option 1 3.625 Option 1 3 Option 1 4 Option 1 3 Option 1 3 Option 1 2
Option 2 3.25 Option 2 3.16 Option 2 2.25 Option 2 3.25 Option 2 4 Option 2 2
Grains: Grains: Grains: Grains: Grains: Grains:
Option 1 5.5 Option 1 5 Option 1 5 Option 1 5 Option 1 5 Option 1 6
Option 2 6 Option 2 6 Option 2 4.5 Option 2 4 Option 2 4 Option 2 6.25