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

You Might Also Like:

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

More posts from .

Similar Posts

Skip the Food Coloring: 8 Naturally Green Showstoppers for St. Patrick’s Day

Why add food coloring to bagels and beer for St. Paddy's Day when naturally green fare (including this festive bright green margarita!) looks and tast...