Y ou do not need to offer every food group at every meal. A healthy eating pattern comes from eating a variety of foods throughout the week. Offering foods from all of the food groups can be easy and quick! Look to get at least 3 different food groups in each meal, and 2 food groups in each snack. Here is an example of how you might try to fit in the food groups in a given day.

DAY 1

BREAKFAST
Cheese, veggie, and egg omelette (bell peppers and onions work great) with whole grain toast and milk to drink 

SNACK 1
4-6 ounces of Banana Oat Yogurt Smoothie with a mini bagel

LUNCH
Tuna Lettuce Wrap with milk to drink

SNACK 2
Whole grain crackers and apples with water to drink

DINNER
Chicken with Zucchini and Whole Grain Pasta with milk to drink.

Day 2

BREAKFAST
Overnight Oats with milk and berries

SNACK 1
Ants on a Log celery with peanut butter and raisins with water to drink

LUNCH
Beans and Rice with diced veggies with milk to drink

SNACK 2
Jicama Fries with Guacamole with water to drink

DINNER
Vegetarian Chili over whole wheat spaghetti noodles and milk to drink.

DAY 3

BREAKFAST
Peanut butter on whole grain toast with a pear and milk to drink

SNACK 1
String cheese, a peach and water to drink

LUNCH
Turkey and cheese sandwich on whole grain bread with carrots, apple slices, and milk to drink.

SNACK 2
Bell pepper and broccoli with ranch dip. Offer with 4-6 ounces: 100% juice

DINNER
Tacos (with the protein of your choice; ground beef, ground turkey, fish, chicken, beans or lentils). Offer milk to drink.

One of these days is not like the others. 

Notice that Tuesday’s menu is entirely meatless. Your family can eat a plant-based diet. 

Eat a variety of plant-based proteins throughout the day to meet your protein needs.

Did You Know?

It is less important to focus on specific amounts of food. Variety is the main focus. Even so, it is nice to know how much of each food group to aim for each day. Use this portioning resource to guide your meal planning.