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Meal Planning

Before starting the meal planning program download and print the following PDF for directions and meal planning record sheet. Please read directions on page 1 before using meal planning sheet.

Meal Planning Program directions and record sheet

Food Choices

Fruits
Vegetables
Grains
Dairy
Protein
Fats

Brand Name Recommendations
Healthy Meal Samples
Recipes

Below are the food categories and healthy choice selections for each.

Fruits back to food choices

Description Serving Size Food Category
Fresh    
Apple 1 1 Fruit
Applesauce (Unsweetened) 1/2 cup 1 Fruit
Banana 1/2 1 Fruit
Blueberries 3/4 cup 1 Fruit
Cantaloupe 1/3 1 Fruit
Cherries 12 1 Fruit
Grapefruit 1/2 1 Fruit
Grapes 12 1 Fruit
Honeydew 1/8 1 Fruit
Kiwi 1 1 Fruit
Mango 1 1 Fruit
Nectarine 1 1 Fruit
Orange 1 1 Fruit
Papaya 1/2 1 Fruit
Peach 1 1 Fruit
Pear 1 1 Fruit
Pineapple 3/4 cup 1 Fruit
Plum 2 1 Fruit
Pomegranate 1/2 1 Fruit
Raspberries 1 cup 1 Fruit
Strawberries 1 cup 1 Fruit
Tangerine 2 1 Fruit
Watermelon 1 cup 1 Fruit
Canned    
Pears (sweetened with pear juice) Read Label 1 Fruit
Peaches (sweetened with pear juice) Read Label 1 Fruit
Dried
   
Apricots Read Label 1 Fruit
Raisins 2 Tablespoons 1 Fruit
Peaches Read Label 1 Fruit
Juice    
Apple Juice 1/2 cup 1 Fruit
Cranberry Juice 1/3 cup 1 Fruit
Grape Juice 1/3 cup 1 Fruit
Grapefruit Juice 1/2 cup 1 Fruit
Orange Juice 1/2 cup 1 Fruit
Pineapple Juice 1/2 cup 1 Fruit
Prune Juice 1/3 cup 1 Fruit

Vegetables back to food choices

Description Serving Size Food Category
Fresh    
Artichoke half 1 Vegetable
Aspargus 1cup, raw
1/2 cup, cooked
1 Vegetable
Beets 1/2 cup, cooked 1 Vegetable
Bell Peppers 1cup, raw
1/2 cup, cooked
1 Vegetable
Broccoli 1cup, raw
1/2 cup, cooked
1 Vegetable
Cabbage Unlimited None
Cauliflower 1cup, raw
1/2 cup, cooked
1 Vegetable
Celery Unlimited None
Cucumber Unlimited None
Eggplant 1cup, raw
1/2 cup, cooked
1 Vegetable
Green or Waxed Beans 1cup, raw
1/2 cup, cooked
1 Vegetable
Green Onions Unlimited None
Leeks 1cup, raw
1/2 cup, cooked
1 Vegetable
Lettuce/Greens,
all types
Unlimited None
Mushrooms Unlimited None
Onions 1cup, raw
1/2 cup, cooked
1 Vegetable
Parsnips 1cup, raw
1/2 cup, cooked
1 Vegetable
Pea Pods 1cup, raw
1/2 cup, cooked
1 Vegetable
Pumpkin 1/2 cup, cooked 1 Vegetable
Radishes Unlimited None
Rutabaga 1cup, raw
1/2 cup, cooked
1 Vegetable
Spinach Unlimited None
Snow Peas 1cup, raw
1/2 cup, cooked
1 Vegetable
Squash, Summer 1cup, raw
1/2 cup, cooked
1 Vegetable
String Beans 1cup, raw
1/2 cup, cooked
1 Vegetable
Tomato 1 medium 1 Vegetable
Turnip Greens 1cup, raw
1/2 cup, cooked
1 Vegetable
Zucchini 1cup, raw
1/2 cup, cooked
1 Vegetable
Canned    
Sauerkraut Read Label 1 Vegetable
Juice    
V8-Juice 1/2 cup 1 Vegetable
Tomatoe Juice 1/2 cup 1 Vegetable
Carrot Juice 1/2 cup 1 Vegetable

Grainsback to food choices

Description Serving Size Food Category
Breads
(Try for whole wheat varieties)
   
Bagel 1/4 to 1/2, 2oz 1 Grain
Bread Cubes, Croutons 1 cup 1 Grain
Bread Sliced 1 1 Grain
Bread Crumbs, Dried 3 Tablespoons 1 Grain
English Muffin 1/2 1 Grain
Hamburger or
Hot Dog Bun
1/2 1 Grain
Pita, 6" 1/2 1 Grain
Dinner Roll 1 1 Grain
Tortilla, 6" 1 1 Grain
Waffle 1 1 Grain
Cereal
(Try for whole wheat varieties)
Cold, Boxed, all types Read Label 1 Grain
Oatmeal 1/2 cup cooked 1 Grain
Instant flavored cereal 1/4 cup cooked 1 Grain
Barley 1/2 cup cooked 1 Grain
Couscous 1/2 cup cooked 1 Grain
Pasta 1/2 cup cooked 1 Grain
Rice, white or brown 1/3 cup cooked 1 Grain
Wheat Germ 3 tablespoons 1 Grain
Crackers/Snacks
(Try for whole wheat varieties)
   
Crackers Read Label 1 Grain
Popcorn, no fat 3 cups 1 Grain
Rice Cakes Read Label 1 Grain
Pretzels Read Label 1 Grain
Gold Fish Read Label 1 Grain
Tortilla Chips Read Label 1 Grain
Bagel Crisps Read Label 1 Grain
Melba Toast Read Label 1 Grain
Starchy Vegetables    
Corn 1/2 cup 1 Grain
Corn on the cob 1 ear 1 Grain
Peas 1/2 cup 1 Grain
Potatoe, mashed 1/2 cup 1 Grain
Potatoe, baked 1/2 medium 1 Grain
Sweet potote, yam 1/2 large 1 Grain
Winter squash, acorn or butternut
3/4 cup
1 Grain

Dairyback to food choices

Description Serving Size Food Category
Reduced Fat or
Fat Free Cheese
   
American 1 oz 1 Dairy
Cheddar 1 oz 1 Dairy
Feta Read Label 1 Dairy
Monterey Jack 1 oz 1 Dairy
Mozzarella 1 oz 1 Dairy
Muenster 1 oz 1 Dairy
Provolone 1 oz 1 Dairy
Soy 1 oz 1 Dairy
Swiss 1 oz 1 Dairy
Regular Fat Cheese
   
American 1 oz 1 Dairy, 1 Fat
Cheddar 1 oz 1 Dairy, 1 Fat
Feta Read Label 1 Dairy, 1 Fat
Monterey Jack 1 oz 1 Dairy, 1 Fat
Mozzarella 1 oz 1 Dairy, 1 Fat
Muenster 1 oz 1 Dairy, 1 Fat
Provolone 1 oz 1 Dairy, 1 Fat
Soy 1 oz 1 Dairy, 1 Fat
Swiss 1 oz 1 Dairy, 1 Fat
Milk Products
(Try for low-fat varieties)
Skim and 1% Milk 1 cup 1 Dairy
2% Milk 1 cup 1 Dairy, 1 Fat
Whole Milk 1 cup 1 Dairy, 2 Fat
Soy Milk 1 cup 1 Dairy
Yogurt, plain 1 cup 1 Dairy
Yogurt, Flavored 1 cup 1 Dairy, 1 Fruit
Ice Cream 1/2 cup 1 Dairy

Protein back to food choices

Description Serving Size Food Category
Lean and Medium Fat Proteins    
Beef    
All Ground Beef 1 oz 1 Protein
London Broil 1 oz 1 Protein
Porterhouse Steak 1 oz 1 Protein
Sirloin Steak 1 oz 1 Protein
Round Steak 1 oz 1 Protein
Tenderloin Steak 1 oz 1 Protein
Skirt Steak 1 oz 1 Protein
T-Bone 1 oz 1 Protein
Roasts 1 oz 1 Protein
Lamb    
Chop 1 oz 1 Protein
Leg 1 oz 1 Protein
Loin 1 oz 1 Protein
Shank 1 oz 1 Protein
Shoulder 1 oz 1 Protein
Pork    
Boiled Deli Ham
(low-salt)
1 oz 1 Protein
Canadian Bacon 1 oz 1 Protein
Ham, fresh 1 oz 1 Protein
Ham, smoked 1 oz 1 Protein
Tenderloin 1 oz 1 Protein
Poultry    
Chicken 1 oz 1 Protein
Turkey 1 oz 1 Protein
Veal    
Chop 1 oz 1 Protein
Roast 1 oz 1 Protein
Cutlets 1 oz 1 Protein
Seafood Fresh    
All Fresh Fish 1 oz 1 Protein
Seafood Shell Fish    
Most Shell Fish 2 oz 1 Protein
Oysters 6 medium 1 Protein
Shrimp 36 small 1 Protein
Seafood Canned    
Herring 1 oz 1 Protein
Sardines 2 1 Protein
Tuna in Water 1/4 cup 1 Protein
Reduced Fat Cheese    
American 1 oz 1 Protein
Cheddar 1 oz 1 Protein
Feta Read Label 1 Protein
Monterey Jack 1 oz 1 Protein
Mozzarella 1 oz 1 Protein
Muenster 1 oz 1 Protein
Provolone 1 oz 1 Protein
Soy 1 oz 1 Protein
Swiss 1 oz 1 Protein
Other    
Eggs 1 1 Protein
Legumes and Beans 1/2 cup cooked 1 Protein
Tofu 1/2 cup 1 Protein
High Fat Proteins    
Beef    
Corned Beef 1 oz 1 Protein,
1 Fat
Pastrami 1 oz 1 Protein,
1 Fat
Salami 1 oz 1 Protein,
1 Fat
Short Ribs 1 oz 1 Protein,
1 Fat
Prime Rib Steak 1 oz 1 Protein,
1 Fat
Lamb    
Breast 1 oz 1 Protein,
1 Fat
Pork    
Country Style Ham 1 oz 1 Protein,
1 Fat
Ground Pork 1 oz 1 Protein,
1 Fat
Sausage 1 oz 1 Protein,
1 Fat
Spare Ribs 1 oz 1 Protein,
1 Fat
Poultry    
Chicken, Dark w/Skin 1 oz 1 Protein,
1 Fat
Fried Chicken 1 oz 1 Protein,
1 Fat
Nuggets, Fingers, Tenders 1 oz 1 Protein,
1 Fat
Turkey Dark w/Skin 1 oz 1 Protein,
1 Fat
Veal    
Breasts 1 oz 1 Protein,
1 Fat
Loin 1 oz 1 Protein,
1 Fat
Fish    
Fried Fish 1 oz 1 Protein,
1 Fat
Regular Fat Cheese
   
American 1 oz 1 Protein,
1 Fat
Cheddar 1 oz 1 Protein,
1 Fat
Feta Read Label 1 Protein,
1 Fat
Monterey Jack 1 oz 1 Protein,
1 Fat
Mozzarella 1 oz 1 Protein,
1 Fat
Muenster 1 oz 1 Protein,
1 Fat
Provolone 1 oz 1 Protein,
1 Fat
Soy 1 oz 1 Protein,
1 Fat
Swiss 1 oz 1 Protein,
1 Fat
High Fat Proteins    
Hot Dog 1

1 Protein,
2 Fat

Fatsback to food choices

Description Serving Size Food Category
Unsaturated    
Avocado 1/8 1 Fat
Mayonnaise 1 Tablespoon 1 Fat
Nuts Read Labels 1 Fat
Olive and Canola Oil 1 teaspoon 1 Fat
Olives Read Labels 1 Fat
Salad Dressing,
Low-Fat and Regular
Read Labels 1 Fat

Saturated

   
Bacon 1 Strip 1 Fat
Butter 1 teaspoon 1 Fat
Cream Cheese 1 tablespoon 1 Fat
Cream Cheese,
Reduced Fat
2 tablespoons 1 Fat
Half and Half 2 tablespoons 1 Fat
Light Cream 2 tablespoons 1 Fat

Sour Cream

2 tablespoons 1 Fat
Sour Cream,
Reduced Fat
3 tablespoons 1 Fat

Brand Name Recommendations back to food choices

Brand Name and Description Serving Size Food Category
Grains    

Old London
Whole Grain Melba Snacks

6 crackers 1 Grain
Rice A Roni
Whole Grain Chicken & Herb Classico
1/2 cup cooked (prepare box with only one teaspoon olive oil) 1 Grain
Post
Grape-nuts Cereal
1/4 cup 1 Grain
Nabisco
Wheat Thins/Fiber Select, Vegetable Flavor
10 crackers 1 Grain
New York Style
Multi grain bagel crisps
6 crisps 1 Grain,
1 Fat
Kashi
Good friends cereal
1/2 cup 1 Grain
Post
Raisin bran cereal
1/2 cup 1-1/2 Grain
Arnold
Whole wheat sandwich thins
1 roll 1 Grain
Peppridge Farm
Whole grain soft honey whole wheat
1 slice 1 Grain
Athenos
Baked whole wheat pita chips
8 chips 1 Grain
Vegetables    
Green Giant
Frozen Low-Fat Broccoli Spears & Butter Sauce
3 Spears 1 Vegetable
Dairy    
Cracker Barrel
2% Extra Sharp Yellow Cheddar Cheese
1 oz 1 Dairy or 1 Protein
Kraft or Bordens
Yellow American Cheese Slices
1 slice 1 Dairy or Protein
Stonyfield Farms
Plain Yogurt
6 oz 1 Dairy
Stonyfield Farms
Vanilla or other flavored Yogurt
6 oz 1 Dairy, 1 Fruit
Fruit    
Motts
Applesauce fruit cups with no sugar added — Flavors include apple, peach, blueberry, strawberry, country berry
1 cup 1 Fruit
Condiment    
Heinz
Organic Ketchup
limit 2-3 tablespoons per day None
     

back to food choices

Note: I am not engaged in rendering medical advice. The content and articles in this website are not intended to take the place of such medical advice. I do not assume any liability for the contents of any material provided on this web site. Please consult a physician or physical therapist before using any of this information, advice or any of the services on this web site. This site contains links to other Internet sites. These links are not endorsements or approvals of any products, services, or information on these web sites. I disclaim any liability in connection with the products, services or information listed on these web sites.