Meal Planner and the Right Proportions

Eating healthy is important, but it is equally important to know how much of each food group to eat.  This will help show the right proportions to eat for every meal and what foods are in each group!

Meal Planner

Starch= 1 cup

  • waffle
  • oatmeal
  • muffin
  • cereal
  • granola
  • biscuit
  • pasta
  • rice

Protein= 4 ounces

  • eggs
  • bacon
  • turkey bacon
  • ham
  • steak
  • fish
  • chicken

Vegetables= 2 or more totaling 2 cups

  • lettuce
  • eggplant
  • bressel sprouts
  • spinach
  • onions
  • tomatos
  • salad
  • kale

Fruit= 1 fruit or 1/2 cup

  • apple
  • banana
  • orange
  • grapes
  • watermelon
  • strawberries
  • grapefruit


Plate Proportions

This diagram shows that a little more than 1/4 the plate is supposed to be vegetables and grains each and a little less than 1/4 the plate is supposed to be protein and fruits each.  However, you could also follow this chart.

Screen Shot 2017-04-11 at 4.26.55 PM

This chart allows for more vegetables, which is healthier for you and doesn’t take fruit from the meal.  This chart would also be useful if the other plate is not as filling and the extra vegetables can help with that!

Some websites that can also help plan healthy meals and have more information about healthy eating are MyPlate and


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