1. HEALTHY MENU- By Calvin Zhang
Day 1
Day
1:
Breakfast:
• Caesar
salad
-­‐
0.5
oz
of
grains,
0.75
cups
of
vegetables,
0.25
cups
of
dairy,
and
0.5
oz
of
protein
foods
• Low
fat
milk
-­‐
1
cup
of
dairy
Snack:
10:00
a.m.
• Low
fat
yogurt
-­‐
1
cup
of
dairy
:
o
enu Inf
M
A special meal for
vegetarians
No meat, fish, or milk.
Muslim-friendly no
pork meals
No pork included in all meals
Lunch:
• Miso
soup-­‐
0.25
cups
of
vegetables
• 1
slice
of
french
bread-­‐
1
oz
of
grains
• Chicken
teriyaki-­‐
2
oz
of
grains,
3
oz
of
protein
foods,
1
cup
of
vegetables
• 1
mango-­‐
1.25
cups
of
fruit
Snack:
3:30
p.m.
• 1
medium-­‐sized
apple-­‐
1.25
cups
of
fruit
• Soy
milk-­‐
1
cup
of
dairy
A variety of food
choices
Menu includes foods ranging from
Asian to western.
Healthy foods
Menu includes vegetables, fish,
whole grains, and many more.
Food group amounts and
target audience of menu
Dinner:
• Brown
rice-­‐
2
oz
of
grains
• 1
slice
of
whole
wheat
bread-­‐
1
oz
of
grains
• Burrito
with
chicken
filling-­‐
3
oz
of
protein
foods
• Potato
soup-­‐
0.5
cups
of
vegetables
• Carrot
sLcks-­‐
0.5
cups
of
vegetables
Menu based on male teenagers 13
years old who exercise 30-60
minutes day. Amounts per day
below:
Total-­‐
6.5
oz
of
grains,
3
cups
of
vegetables,
2.5
cups
of
fruits,
3.25
cups
of
dairy,
6.5
oz
of
protein
foods
Dairy: 3 cups
Grains: 7 ounces
Vegetables: 3 cups
Fruits: 2 cups
Protein foods: 6 ounces

2. HEALTHY MENU
Day 2
Day
2:
Breakfast:
• Ravioli
with
cheese
and
spinach
filling
and
tomato
sauce-­‐
3
oz
of
grains,
0.5
cups
of
vegetables,
0.25
cups
of
dairy,
0.5
oz
of
protein
foods.
• Strawberry
smoothie
-­‐0.5
cups
of
fruits
and
0.5
cups
of
dairy
Snack:
10:00
a.m.
• 1
banana
-­‐
1
cup
of
fruit
Lunch:
• Lasagna
with
beef
and
spinach-­‐
1
oz
grains,
0.5
cups
of
vegetables,
0.75
cups
of
dairy,
0.5
oz
of
protein
foods.
• Beans
with
mushroom
sauce-­‐
0.5
oz
of
grains,
0.75
cups
of
vegetables,
0.25
cups
of
dairy
• Sushi-­‐
0.5
oz
of
grains,
0.25
cups
of
vegetables,
0.5
oz
of
protein
foods
• 1
dumpling
(meat
filling,
no
pork)-­‐
0.5
oz
of
grain,
0.5
oz
of
protein
foods
Snack:
3:30
p.m.
• 1
granola
bar
with
nuts
and
oats-­‐
0.5
oz
of
grains
• Reduced
fat
milk-­‐
1
cup
of
dairy
Dinner:
• 1
medium
burrito
with
chicken
and
beans-­‐
2
oz
of
grains,
0.75
cups
of
vegetables,
2
oz
of
protein
foods.
• Reduced
fat
milk-­‐
1
cup
of
dairy
• Salad
with
grilled
chicken,
cheese,
leRuce,
and
tomato
(no
dressing)-­‐
0.5
cups
of
vegetables,
0.25
cups
of
dairy,
and
1
oz
of
protein
food
Total:
8
oz
of
grains,
3.25
cups
of
vegetables,
1.5
cups
of
fruit,
3
cups
of
dairy,
5
cups
of
protein
foods

3. HEALTHY MENU
Day 3
Day
3:
Breakfast:
• Omelet
(milk
added,
plain,
cooked
with
vegetable
oil)-­‐
1
oz
of
protein
foods
from
egg
• Mango-­‐
1.25
cups
of
fruits
• Low
fat
milk-­‐
1
cup
of
dairy
Snack:
10:00
a.m.
• Orange-­‐
0.75
cup
of
fruits
Lunch:
• Soybean
curd
tofu-­‐
4
oz
of
proteins
• Fresh
broccoli
with
salt-­‐
1
cup
of
vegetables
• 1
slice
of
carrot
bread-­‐
2
oz
of
grains
• Hummus
(2
tablespoons)-­‐
0.25
cups
of
vegetables
• Strawberry
smoothie-­‐
0.5
cups
of
fruits,
0.5
cups
of
dairy
Snacks:
3:30
p.m.
• Plain
yogurt-­‐
1
cup
of
dairy
Dinner:
• Brown
rice-­‐
2
oz
of
grains
• 2
slices
of
whole
grain
bread-­‐
2
oz
of
grains
• Baked
salmon-­‐
1
oz
of
proteins
• Potato
Soup-­‐
0.5
cups
of
vegetables
• Stewed
tomatoes-­‐
1
cup
of
vegetables
Total:
6
oz
of
grains,
2.75
cups
of
vegetables,
2.5
cups
of
fruits,
2.5
cups
of
dairy,
6
oz
of
protein
foods