Get Your Plate in Shape: Lunch

by in Healthy Recipes, March 15, 2012
peanut butter and jelly sandwich
Pack a lunch that meets the MyPlate guidelines.

We’re continuing our celebration of National Nutrition Month; last week we gave you breakfast options that follow the USDA’s MyPlate guidelines; now on to lunch.

The Guidelines
The guidelines for lunch are pretty similar to breakfast. You want to make sure half of your plate is filled with fruit and veggies, ¼ with grains and ¼ with lean protein. Although the MyPlate photo shows milk as a side beverage, it’s not a must at every meal. You can get in your dairy in the form of low-fat or nonfat cheese or yogurt too.

Meal 1: Chicken Burritos

Food groups: Grains, lean protein, vegetables, fruit

Meal 2: Salad

Food groups: Lean protein, vegetables, fruit, dairy

Meal 3: Turkey Burgers

Food groups: Grains, lean protein, vegetables, fruit, dairy

Meal 4: PB&J

  • 2 slices 100% whole wheat bread topped with 2 tablespoons of natural peanut butter and 1 tablespoon jam.
  • 1 cup baby carrots
  • 1 cup soy, skim or low fat milk
  • Small banana

Food groups: Grains, lean protein, vegetables, fruit, dairy

Meal 5: Roasted Salmon

Food groups: Grains, lean protein, vegetables, fruit

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Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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