Meal

Food Pyramid
Servings

Menu

Breakfast

• 2 Starch
• 1 ounce meat/meat sub
• 1 fruit
• 1 fat

• 1 cup cooked, old fashioned oatmeal
• 1 egg
• 1/2 c.
  juice or 3/4
  c. blueberries
• 1 Tablespoon reduced fat
  margarine
  or 1/4c. walnuts

Lunch

• 2 Starch
• 3 ounces meat/meat sub
• 1 milk
• 1 vegetable
• 1 fat

• 2 slices of whole
  wheat bread
• 2 ounces
  roast
  beef and 1 slice of cheese
• 1 cup Light yogurt, any flavor
• 1 cup mixed green
  salad with vegetables
• 2 Tablespoons
  low-fat-vinaigrette dressing

Snack

• 1 fruit

• 1 small apple

Dinner

• 1 starch
• 3 ounces meat/meat sub
• 2 vegetables
• 1 fat
• 1 milk

• 1/2 cup brown rice
• 1 baked or
  grilled chicken breast
• 1 cup cooked
  broccoli
• 1 Tablespoon
  reduced fat margarine
  
• 8 ounces skim or
  low-fat milk