Let’s plan a day’s menu using “The Plan” as our guide.

Breakfast (2 protein, 1 vegetable, 1 fruit, 2 grain)
Whole wheat tortilla filled with:
1 scrambled egg, 1/2c chopped bell pepper or spinach or both, 1 oz shredded Swiss cheese
1/2c cup orange juice or 1 small banana

Mid-morning snack (1 grain)
Cereal bar

Lunch (1 protein, 2 vegetable, 2 grain)
1 cup vegetable beef stew
1 small baked sweet potato (add nutmeg to spice it up)
1 small cornbread muffin
Mixed green salad w/ 1 tablespoon lite dressing

Mid-afternoon snack (1 protein, 1 fruit)
100 calorie Greek yogurt
½ cup fresh or frozen blueberries

Dinner (3 protein, 2 vegetable, 2 grain)
3 oz Teriyaki chicken breast
1 cup steamed vegetable medley
1 cup brown rice

Evening snack (1 protein, 1 grain)
1 cup low-fat chocolate milk
3 graham cracker squares