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Wellness healthy menu (1)

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  • 1. Healthy Menu asha in N asm By Y k E Blo c Day 1 Breakfast Cornflakes Cereal = 1oz grain, ½ cup dairy Omelet = 2 oz. protein Snack Banana Smoothie = ½ cup of dairy, 1 cup of fruit Potato Salad = 1 cup veg., 2oz. protein Lunch Cali Maki (sushi) = ¼ cup fruits, 1oz cup grains, 1oz protein Cheese Sandwich = ½ cup dairy, 2oz grain Chocolate Milk = 1 cup dairy Snack Oatmeal Raisin Cookie = 1oz grain, ¼ cup fruit Strawberry Yogurt = 1 cup dairy, ½ cup fruit Dinner Rice + Veggies= 2oz grain, ½ veg. Caesar Salad = ¾ cup veg, ½ oz. grain, ¼ cup dairy Total Grain = 7oz. Dairy = 2¾ cups Protein = 5oz. Fruits = 2 cups Veg = 2½ cups r u dd in   My Personal Plan Grains = 6oz Vegetables = 2.5 cups Fruits = 1.5 cups Dairy = 3 cups Protein Foods = 5oz     Day 2 Breakfast Peanut Butter Sandwich = 2oz grains, 1 oz. protein Milk = 1 cup dairy Snack Hummus + Pita Bread = ½ cup veg., 1oz protein, 2oz grains Mango Smoothie = ½ cup dairy, 1 cup fruits Lunch Potato Salad = 1 cup veg, 2oz protein Roti Canai = 1oz grain, Snack Mango Yogurt = 1 cup dairy, ½ cup fruit Chocolate Milk = 1 cup dairy Dinner Veggie Burrito = ½ cup veg., 1oz grains, 1oz protein   Total   Grains = 6oz Dairy = 3 ½ cup Protein = 5oz Fruits = 1½ cup Veg = 2 cup

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