3- Day
Meal Plan
With all 5 food groups
Day 1
Breakfast
Include at least 3 food groups
Grain= Whole grain cereal
Dairy= Low-fat milk
Fruit= Fresh banana
AM Snack
Include at least 2 food groups
Vegetables= Fresh carrot and Bell pepper sticks
Dairy= Low-fat yogurt dill dip
Lunch
Include at least 3 food groups
Vegetable= Frozen green peas
Protein= Peanut Butter
Fruit= Slices strawberries
Grain= Whole wheat bread
PM Snack
Include at least 2 food groups
Fruit= Fresh green grapes
Dairy= Low-fat cheese slices
Dinner
Include at least 3 food groups
Vegetable= Fresh acorn squash
Protein= Chicken thighs
Grain= Brown rice
Day 2
Breakfast
Include at least 3 food groups
Vegetable= Fresh onion, green peppers, salsa
Protein=Egg
Grain=Whole wheat tortilla
AM Snack
Include at least 2 food groups
Fruit= Fresh banana, Frozen berries
Dairy=Low-fat yogurt, Low-fat milk
Lunch
Include at least 3 food groups
Fruit= Canned peaches
Dairy= Low-fat cheese
Grain= Whole wheat bread
PM Snack
Include at least 2 food groups
Vegetable= Cucumber
Grain= Whole grain crackers
Dinner
Include at least 3 food groups
Vegetable= Collard greens
Protein= Shrimp
Grain= Polenta
Day 3
Breakfast
Include at least 3 food groups
Fruit= Fresh strawberries
Grain= Oatmeal
Dairy= Low-fat milk
AM Snack
Fruit= Apple slices
Dairy= Low-fat cheese
Grain= Whole wheat tortilla
Lunch
Vegetable= Avocado, Celery
Protein= Canned tuna fish
Grain= Whole grain crackers
PM Snack
Vegetable= Carrots
Grain= Whole wheat pita bread
Protein= Hummus
Dinner
Vegetable= Broccoli, Tomatoes
Protein= Beans
Grain= Whole wheat pasta
3- Day
Meal Plan
With all 5 food groups
Day 1
Breakfast
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Day 2
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Day 3
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