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Meal AM – Banana Bread 100% Fruit Juice Lunch – Turkey Dinner (Turkey, cooked carrots & peas, potatoes) Whole Wheat Roll Milk PM – Carrots & broccoli with dip Water AM – Bagels with jam 100% Juice Lunch – Spaghetti with hamburger and tomato sauce Garlic bread Milk PM – Frozen yogurt tubes & bananas Water AM – Fresh Fruits Water Lunch – Stir fry (carrots, celery, broccoli,

Fruits & Vegetables 2 1/2

Grain Products 1.5 1

Milk & Alternatives 1

Meat & Alternatives 0.5

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Day 3

green peppers,whole wheat rice) Water PM – Apples & pears Water AM – English muffins with peanut butter and strawberries 100% Juice Lunch – Fish chowder (potatoes, corn, peas) with whole wheat crackers Milk PM – Oatmeal Raisin cookies Water AM – Raisin Bread 100% Juice Lunch – Ham, corn, potatoes, carrots Milk PM – Celery, purple grapes Water AM – Yogurt & Bananas 100% Fruit Juice Lunch – Mac & Cheese with hamburger with whole



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Day 6

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wheat bread Milk PM – Kiwi, green grapes, and oranges Water AM – Blueberry bran muffins 100% Fruit Juice Lunch – Mini Pizzas (chicken, cheese, tomato sauce) Milk PM – Peach, grapefruit, strawberries Water

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Day 8

AM – Trail Mix 1/4 (walnuts, 1/4 raisins, 1/4 almonds, and 1/4 shreddies) 100% Fruit Juice 1/2 Lunch – *“Veggie – 1/2 Loaded Vegan 1/2 Chili” Water PM – Hummus 2 tbsp with pita 1/2 bread Water *Ingredients Directions 1 medium sweet potato, peeled and Bring a medium saucepan of water chopped to a boil. Add the chopped sweet 3 tbsp Sunflower oil potato and boil for 12-15 minutes, 1 medium yellow onion, diced until soft. Drain and set aside. 4 ribs celery, diced In a large pot, heat the sunflower

3 medium carrots, peeled and grated 4 cloves of garlic, pressed 1 (796ml) can diced tomatoes 1 ½ c. vegetable broth 2 tbsp molasses 1 ½ tbsp. chili powder 1 (796ml) can red kidney beans, drained and rinsed 1 (398ml) can navy beans, drained and rinsed

oil on medium heat and add the diced onion, celery, grated carrots and pressed garlic. Cook the vegetables until they are soft, about 15-18 minutes, stirring often. I sometimes add a few tablespoons of water to the pot to help them soften. Add the diced tomatoes, vegetable broth, molasses, chili powder and mashed sweet potato. Simmer 5-10 minutes more. Add the drained and rinsed beans and bring everything to a light boil. Reduce heat and let simmer 15-20 minutes more.

Day 9

AM – Whole Wheat Cherrios with Milk 100% Juice Lunch – Chicken noodle soup (chicken, peas, carrots) Milk PM – Watermelon, Pineapple, raspberries, Whole wheat crackers Water AM – Oatmeal 100% Juice Lunch – Beefaroni Milk PM – Whole wheat crackers, baby carrots, & broccoli

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Day 10

Water *Ingredients 1 pound ground beef 2 c. shredded cheese 2 cans tomato sauce 2 tbsp butter 1 (16 ounce) package uncooked “elbow” macaroni Salt & pepper

Directions Cook the ground beef over a medium-high heat, stirring frequently. While beef is cooking, add the macaroni to a large pot and allow to boil, add salt for taste. Once cooked, drain, and stir in the butter. Put the macaroni into a casserole dish. Mix in the beef, sauce, and cheese. Bake for 30 minutes.

Part B
Vitamin A: any of several fat-soluble vitamins essential for normal vision; prevents night blindness or inflammation or dryness of the eyes. Carrots, broccoli, cheese, milk, yogurt, chicken, hamburger, turkey, ham, grapefruit Vitamin B: Any of a group of substances (the vitamin B complex) that are essential for the working of certain enzymes in the body and, although not chemically related, are generally found together in the same foods. They include thiamine (vitamin B1), riboflavin (vitamin B2), pyridoxine (vitamin B6), and cyanocobalamin (vitamin B12) Turkey, hamburger, yogurt, milk, chicken Vitamin C: a vitamin found in fresh fruits (especially citrus fruits) and vegetables; prevents scurvy. Strawberries, kiwi, grapefruit, orange, potatoes, pineapple, watermelon, raspberries, blueberries, broccoli, tomato paste Vitamin D: Any of a group of vitamins found in liver and fish oils, essential for the absorption of calcium and the prevention of rickets in children and osteomalacia in adults. They include calciferol (vitamin D2) and cholecalciferol (vitamin D3) Milk, orange juice, fish Iron: carries oxygen to all parts of the body, and an important mineral for good health. Tomato sauce, cereal, bran, pasta, hamburger, turkey, chicken, fish, beans, hummus Calcium: A mineral that helps build and maintain strong bones and teeth, regulate heartbeat and muscle contractions, and ensure proper blood clotting. Milk, orange juice, cheese, yogurt, almonds, beans, broccoli, orange, bread Protein: Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, esp. as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies Milk, cheese, yogurt, beans, nuts, children, turkey, fish, hamburger Carbohydrates: Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) Bran, milk, fruit juice, natural sugars on fruits, vegetables Works Cited: Google dictionary