1. TINA ELIZALDE
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HEALTHY EATING
Menu
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Person
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
M
Recommended
Amount
V E G E T A B LoE S !
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food is go
Grains- 7 oz
My P er so n a l P l a n
Day 1:
Day 2:
Breakfast
Peanut Butter Banana Sandwich-
Breakfast
Fruit Cup-
3 oz grains, .5 cups fruit, 1.5 oz of
protein
Glass of Milk-
Fruits1 cup of fruit
Snack
Veggie Sticks1 cup vegetables
Glass of Milk1 cup of dairy
Lunch
White Bean Hummus and Pita Bread:
1.5 cups of protein and 2 oz of grains
Greek Salad:
Snack
Mushroom and Sausage Quiche:
1 oz grains, 2 oz meat & beans, 1.5
cup of dairy
1 apple:
1 cup of fruit
Dinner
Pasta with pesto and mozzarella
cheese:
1 oz of grains, .2.5 cups of dairy, 1 oz
of protein
Greek Salad: 2 cups
1 cup of fruit
1 cup of dairy
Snack
Banana Bread2 oz grains
1 apple:
Dairy- 3
cups
Fruit- 2
cups
Vegetables 3 cups
Meat, Fish and Beans
(M&B- protein) -6 oz
1 cup of fruit
Total Day 1:
Total Day 2:
Lunch
Spanish Sardines on Whole Wheat Bread:
Grains- 7 oz
Grains- 8 oz
Dairy- 3 oz
Dairy- 3 cups
Fruit- 2.5 cups
Fruit- 2 cups
3 oz proteins, 2 oz of grains
Veggie Sticks:
1 cup of Vegetables
Snack
Ham and Cheese Roll:
2 oz grain, 2 oz protein, 1 cup of dairy
Yoghurt:
1 cup of dairy
Dinner
Chicken Teriyaki:
3 oz protein, 2 oz grain
Greek Salad:
2 cups
Vegetables- 3 cups
M&B and protein6 oz
Vegetables- 3 cups
M&B and protein8 oz