Healthy eating menu tina

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Healthy eating menu tina

  1. 1. TINA ELIZALDE m e n u HEALTHY EATING Menu lan al P Person y  M Recommended Amount V E G E T A B LoE S ! d 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

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