MyPlate Recommendation: Place your recommendation table here.

3000 Calories
Below are the daily recommended amounts for
each food group.
Click on the food group buttons to learn more
and get started.
2½ cups
1 cup from the Fruit Group counts as:
- 1 cup raw, frozen, or cooked/canned fruit; or
- ½ cup dried fruit; or
- 1 cup 100% fruit juice
4 cup
1 cup from the Vegetable Group counts as:
- 1 cup raw or cooked/canned vegetables; or
- 2 cups leafy salad greens; or
- 1 cup 100% vegetable juice
10 ounces
1 ounce from the Grains Group counts as:
- 1 slice bread; or
- 1 ounce ready-to-eat cereal; or
- ½ cup cooked rice, pasta, or cereal
7 ounces
1 ounce from the Protein Foods Group counts
as:
- 1 ounce cooked/canned lean meats, poultry,
or seafood; or
- 1 egg; or
- 1 Tbsp peanut butter; or
- ¼ cup cooked beans or peas; or
- ½ ounce nuts or seeds
3 cups
1 cup from the Dairy Group counts as:
- 1 cup milk; or
- 1 cup yogurt; or
- 1 cup fortified soy beverage; or
- 1½ ounces natural cheese or 2 ounces
processed cheese
Your Day of MyPlate Meals: Fill in the table so that you have a day that meets
your recommendations.
Fruits Vegetables Grains Protein Dairy

A cup of 1 cup Oven- A half cup of 2 tbsp Peanut 1 cup of

blueberries roasted stove-top butter soymilk
and a cup of potato cubes grits  192cal  100
strawberries  234c  182c  7g pro cal
 134cal al al  8 g fat  4g
 33 g  40 g  4g  3.5 g carb
carbs carbs pro carbs  4 g fat
Breakfast
 7g fat  1g
 5g fat
protei  38 g
n carb
s
 2g
fiber
1 apple 2 tbsp Peanut 1 cup of
 40cal butter soymilk
 11 g  192cal  100
carbs  7g pro cal
Snack 1
 8 g fat  4g
 3.5 g carb
carbs  4 g fat

Lunch 2 bananas 2 cups 1 cup 1 cup cooked 1 cup of

 210cal cooked cooked lentils soymilk
 54 g spinach white rice  116 cal  100
carbs  82cal  205c  9.02 g cal
 .5 g al pro  4g
fat  .4 g  0.38 g carb
 6.8 fat fat  4 g fat
carb  44.5  20g
 4.3 g carbs
fiber carb  7.9 g
 5.3  .6g fiber
pro fiber 1 cup
 4.3g guacamole
pro  352 cal
 32 fat
 20g
carb
  4.2g
pro

A half cup of 1 cup 1 cup of
stove-top guacamole soymilk
grits  352 cal  100
 182c  32 fat cal
al  20g  4g
 4g carb carb
pro  4.2g  4 g fat
Snack 2
 1g pro
fat
 38 g
carb
s
 2g
fibe
1 cup 4 wheat 1 cup cooked
Sauteed dinner rolls lentils
multicolored  240c  116 cal
bell peppers al  9.02 g
 96cal  4.5 g pro
 15 g  45g  0.38 g
carb carb fat
 4g s  20g
fiber  6g carbs
 2g fiber  7.9 g
pro  4g fiber
2 cups pro 1 cup sauteed
Dinner
cooked tofu
spinach  188cal
 82cal  12g fat
 .5 g  4.6 g
fat carbs
 6.8  20g
carb pro
 4.3
fiber
 5.3
pro

Totals Approx. 2 ½ 4 cups 20 oz 33 oz 3 cups

(in ounces or cup
cups, 384
depending on
the food
group)
Total Calories: 3012 cal
Total Carbohydrates: 776.55 g