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Meal Planning
Before starting the meal planning program download and print the following PDF for directions and meal planning record sheet. Please read directions on page 1 before using meal planning sheet.
Meal Planning Program directions and record sheet
Food Choices
Fruits
Vegetables
Grains
Dairy
Protein
Fats
Brand Name Recommendations
Healthy Meal Samples
Recipes
Below are the food categories and healthy choice selections for each.
Fruits back to food choices
| Description |
Serving Size |
Food Category |
| Fresh |
|
|
| Apple |
1 |
1 Fruit |
| Applesauce (Unsweetened) |
1/2 cup |
1 Fruit |
| Banana |
1/2 |
1 Fruit |
| Blueberries |
3/4 cup |
1 Fruit |
| Cantaloupe |
1/3 |
1 Fruit |
| Cherries |
12 |
1 Fruit |
| Grapefruit |
1/2 |
1 Fruit |
| Grapes |
12 |
1 Fruit |
| Honeydew |
1/8 |
1 Fruit |
| Kiwi |
1 |
1 Fruit |
| Mango |
1 |
1 Fruit |
| Nectarine |
1 |
1 Fruit |
| Orange |
1 |
1 Fruit |
| Papaya |
1/2 |
1 Fruit |
| Peach |
1 |
1 Fruit |
| Pear |
1 |
1 Fruit |
| Pineapple |
3/4 cup |
1 Fruit |
| Plum |
2 |
1 Fruit |
| Pomegranate |
1/2 |
1 Fruit |
| Raspberries |
1 cup |
1 Fruit |
| Strawberries |
1 cup |
1 Fruit |
| Tangerine |
2 |
1 Fruit |
| Watermelon |
1 cup |
1 Fruit |
| Canned |
|
|
| Pears (sweetened with pear juice) |
Read Label |
1 Fruit |
| Peaches (sweetened with pear juice) |
Read Label |
1 Fruit |
Dried |
|
|
| Apricots |
Read Label |
1 Fruit |
| Raisins |
2 Tablespoons |
1 Fruit |
| Peaches |
Read Label |
1 Fruit |
| Juice |
|
|
| Apple Juice |
1/2 cup |
1 Fruit |
| Cranberry Juice |
1/3 cup |
1 Fruit |
| Grape Juice |
1/3 cup |
1 Fruit |
| Grapefruit Juice |
1/2 cup |
1 Fruit |
| Orange Juice |
1/2 cup |
1 Fruit |
| Pineapple Juice |
1/2 cup |
1 Fruit |
| Prune Juice |
1/3 cup |
1 Fruit |
Vegetables back to food choices
| Description |
Serving Size |
Food Category |
| Fresh |
|
|
| Artichoke |
half |
1 Vegetable |
| Aspargus |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Beets |
1/2 cup, cooked |
1 Vegetable |
| Bell Peppers |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Broccoli |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Cabbage |
Unlimited |
None |
| Cauliflower |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Celery |
Unlimited |
None |
| Cucumber |
Unlimited |
None |
| Eggplant |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Green or Waxed Beans |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Green Onions |
Unlimited |
None |
| Leeks |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
Lettuce/Greens,
all types |
Unlimited |
None |
| Mushrooms |
Unlimited |
None |
| Onions |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Parsnips |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Pea Pods |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Pumpkin |
1/2 cup, cooked |
1 Vegetable |
| Radishes |
Unlimited |
None |
| Rutabaga |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Spinach |
Unlimited |
None |
| Snow Peas |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Squash, Summer |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| String Beans |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Tomato |
1 medium |
1 Vegetable |
| Turnip Greens |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Zucchini |
1cup, raw
1/2 cup, cooked |
1 Vegetable |
| Canned |
|
|
| Sauerkraut |
Read Label |
1 Vegetable |
| Juice |
|
|
| V8-Juice |
1/2 cup |
1 Vegetable |
| Tomatoe Juice |
1/2 cup |
1 Vegetable |
| Carrot Juice |
1/2 cup |
1 Vegetable |
Grainsback to food choices
| Description |
Serving Size |
Food Category |
Breads
(Try for whole wheat varieties) |
|
|
| Bagel |
1/4 to 1/2, 2oz |
1 Grain |
| Bread Cubes, Croutons |
1 cup |
1 Grain |
| Bread Sliced |
1 |
1 Grain |
| Bread Crumbs, Dried |
3 Tablespoons |
1 Grain |
| English Muffin |
1/2 |
1 Grain |
Hamburger or
Hot Dog Bun |
1/2 |
1 Grain |
| Pita, 6" |
1/2 |
1 Grain |
| Dinner Roll |
1 |
1 Grain |
| Tortilla, 6" |
1 |
1 Grain |
| Waffle |
1 |
1 Grain |
Cereal
(Try for whole wheat varieties) |
|
|
| Cold, Boxed, all types |
Read Label |
1 Grain |
| Oatmeal |
1/2 cup cooked |
1 Grain |
| Instant flavored cereal |
1/4 cup cooked |
1 Grain |
| Barley |
1/2 cup cooked |
1 Grain |
| Couscous |
1/2 cup cooked |
1 Grain |
| Pasta |
1/2 cup cooked |
1 Grain |
| Rice, white or brown |
1/3 cup cooked |
1 Grain |
| Wheat Germ |
3 tablespoons |
1 Grain |
Crackers/Snacks
(Try for whole wheat varieties) |
|
|
| Crackers |
Read Label |
1 Grain |
| Popcorn, no fat |
3 cups |
1 Grain |
| Rice Cakes |
Read Label |
1 Grain |
| Pretzels |
Read Label |
1 Grain |
| Gold Fish |
Read Label |
1 Grain |
| Tortilla Chips |
Read Label |
1 Grain |
| Bagel Crisps |
Read Label |
1 Grain |
| Melba Toast |
Read Label |
1 Grain |
| Starchy Vegetables |
|
|
| Corn |
1/2 cup |
1 Grain |
| Corn on the cob |
1 ear |
1 Grain |
| Peas |
1/2 cup |
1 Grain |
| Potatoe, mashed |
1/2 cup |
1 Grain |
| Potatoe, baked |
1/2 medium |
1 Grain |
| Sweet potote, yam |
1/2 large |
1 Grain |
Winter squash, acorn or butternut |
3/4 cup |
1 Grain |
Dairyback to food choices
| Description |
Serving Size |
Food Category |
Reduced Fat or
Fat Free Cheese
|
|
|
| American |
1 oz |
1 Dairy |
| Cheddar |
1 oz |
1 Dairy |
| Feta |
Read Label |
1 Dairy |
| Monterey Jack |
1 oz |
1 Dairy |
| Mozzarella |
1 oz |
1 Dairy |
| Muenster |
1 oz |
1 Dairy |
| Provolone |
1 oz |
1 Dairy |
| Soy |
1 oz |
1 Dairy |
| Swiss |
1 oz |
1 Dairy |
Regular Fat Cheese
|
|
|
| American |
1 oz |
1 Dairy, 1 Fat |
| Cheddar |
1 oz |
1 Dairy, 1 Fat |
| Feta |
Read Label |
1 Dairy, 1 Fat |
| Monterey Jack |
1 oz |
1 Dairy, 1 Fat |
| Mozzarella |
1 oz |
1 Dairy, 1 Fat |
| Muenster |
1 oz |
1 Dairy, 1 Fat |
| Provolone |
1 oz |
1 Dairy, 1 Fat |
| Soy |
1 oz |
1 Dairy, 1 Fat |
| Swiss |
1 oz |
1 Dairy, 1 Fat |
Milk Products
(Try for low-fat varieties) |
|
|
| Skim and 1% Milk |
1 cup |
1 Dairy |
| 2% Milk |
1 cup |
1 Dairy, 1 Fat |
| Whole Milk |
1 cup |
1 Dairy, 2 Fat |
| Soy Milk |
1 cup |
1 Dairy |
| Yogurt, plain |
1 cup |
1 Dairy |
| Yogurt, Flavored |
1 cup |
1 Dairy, 1 Fruit |
| Ice Cream |
1/2 cup |
1 Dairy |
Protein back to food choices
| Description |
Serving Size |
Food Category |
| Lean and Medium Fat Proteins |
|
|
| Beef |
|
|
| All Ground Beef |
1 oz |
1 Protein |
| London Broil |
1 oz |
1 Protein |
| Porterhouse Steak |
1 oz |
1 Protein |
| Sirloin Steak |
1 oz |
1 Protein |
| Round Steak |
1 oz |
1 Protein |
| Tenderloin Steak |
1 oz |
1 Protein |
| Skirt Steak |
1 oz |
1 Protein |
| T-Bone |
1 oz |
1 Protein |
| Roasts |
1 oz |
1 Protein |
| Lamb |
|
|
| Chop |
1 oz |
1 Protein |
| Leg |
1 oz |
1 Protein |
| Loin |
1 oz |
1 Protein |
| Shank |
1 oz |
1 Protein |
| Shoulder |
1 oz |
1 Protein |
| Pork |
|
|
Boiled Deli Ham
(low-salt) |
1 oz |
1 Protein |
| Canadian Bacon |
1 oz |
1 Protein |
| Ham, fresh |
1 oz |
1 Protein |
| Ham, smoked |
1 oz |
1 Protein |
| Tenderloin |
1 oz |
1 Protein |
| Poultry |
|
|
| Chicken |
1 oz |
1 Protein |
| Turkey |
1 oz |
1 Protein |
| Veal |
|
|
| Chop |
1 oz |
1 Protein |
| Roast |
1 oz |
1 Protein |
| Cutlets |
1 oz |
1 Protein |
| Seafood Fresh |
|
|
| All Fresh Fish |
1 oz |
1 Protein |
| Seafood Shell Fish |
|
|
| Most Shell Fish |
2 oz |
1 Protein |
| Oysters |
6 medium |
1 Protein |
| Shrimp |
36 small |
1 Protein |
| Seafood Canned |
|
|
| Herring |
1 oz |
1 Protein |
| Sardines |
2 |
1 Protein |
| Tuna in Water |
1/4 cup |
1 Protein |
| Reduced Fat Cheese |
|
|
| American |
1 oz |
1 Protein |
| Cheddar |
1 oz |
1 Protein |
| Feta |
Read Label |
1 Protein |
| Monterey Jack |
1 oz |
1 Protein |
| Mozzarella |
1 oz |
1 Protein |
| Muenster |
1 oz |
1 Protein |
| Provolone |
1 oz |
1 Protein |
| Soy |
1 oz |
1 Protein |
| Swiss |
1 oz |
1 Protein |
| Other |
|
|
| Eggs |
1 |
1 Protein |
| Legumes and Beans |
1/2 cup cooked |
1 Protein |
| Tofu |
1/2 cup |
1 Protein |
| High Fat Proteins |
|
|
| Beef |
|
|
| Corned Beef |
1 oz |
1 Protein,
1 Fat |
| Pastrami |
1 oz |
1 Protein,
1 Fat |
| Salami |
1 oz |
1 Protein,
1 Fat |
| Short Ribs |
1 oz |
1 Protein,
1 Fat |
| Prime Rib Steak |
1 oz |
1 Protein,
1 Fat |
| Lamb |
|
|
| Breast |
1 oz |
1 Protein,
1 Fat |
| Pork |
|
|
| Country Style Ham |
1 oz |
1 Protein,
1 Fat |
| Ground Pork |
1 oz |
1 Protein,
1 Fat |
| Sausage |
1 oz |
1 Protein,
1 Fat |
| Spare Ribs |
1 oz |
1 Protein,
1 Fat |
| Poultry |
|
|
| Chicken, Dark w/Skin |
1 oz |
1 Protein,
1 Fat |
| Fried Chicken |
1 oz |
1 Protein,
1 Fat |
| Nuggets, Fingers, Tenders |
1 oz |
1 Protein,
1 Fat |
| Turkey Dark w/Skin |
1 oz |
1 Protein,
1 Fat |
| Veal |
|
|
| Breasts |
1 oz |
1 Protein,
1 Fat |
| Loin |
1 oz |
1 Protein,
1 Fat |
| Fish |
|
|
| Fried Fish |
1 oz |
1 Protein,
1 Fat |
Regular Fat Cheese
|
|
|
| American |
1 oz |
1 Protein,
1 Fat |
| Cheddar |
1 oz |
1 Protein,
1 Fat |
| Feta |
Read Label |
1 Protein,
1 Fat |
| Monterey Jack |
1 oz |
1 Protein,
1 Fat |
| Mozzarella |
1 oz |
1 Protein,
1 Fat |
| Muenster |
1 oz |
1 Protein,
1 Fat |
| Provolone |
1 oz |
1 Protein,
1 Fat |
| Soy |
1 oz |
1 Protein,
1 Fat |
| Swiss |
1 oz |
1 Protein,
1 Fat |
| High Fat Proteins |
|
|
| Hot Dog |
1 |
1 Protein,
2 Fat |
Fatsback to food choices
| Description |
Serving Size |
Food Category |
| Unsaturated |
|
|
| Avocado |
1/8 |
1 Fat |
| Mayonnaise |
1 Tablespoon |
1 Fat |
| Nuts |
Read Labels |
1 Fat |
| Olive and Canola Oil |
1 teaspoon |
1 Fat |
| Olives |
Read Labels |
1 Fat |
Salad Dressing,
Low-Fat and Regular |
Read Labels |
1 Fat |
Saturated |
|
|
| Bacon |
1 Strip |
1 Fat |
| Butter |
1 teaspoon |
1 Fat |
| Cream Cheese |
1 tablespoon |
1 Fat |
Cream Cheese,
Reduced Fat |
2 tablespoons |
1 Fat |
| Half and Half |
2 tablespoons |
1 Fat |
| Light Cream |
2 tablespoons |
1 Fat |
Sour Cream
|
2 tablespoons |
1 Fat |
Sour Cream,
Reduced Fat |
3 tablespoons |
1 Fat |
Brand Name Recommendations back to food choices
| Brand Name and Description |
Serving Size |
Food Category |
| Grains |
|
|
Old London
Whole Grain Melba Snacks |
6 crackers |
1 Grain |
Rice A Roni
Whole Grain Chicken & Herb Classico |
1/2 cup cooked (prepare box with only one teaspoon olive oil) |
1 Grain |
Post
Grape-nuts Cereal |
1/4 cup |
1 Grain |
Nabisco
Wheat Thins/Fiber Select, Vegetable Flavor |
10 crackers |
1 Grain |
New York Style
Multi grain bagel crisps |
6 crisps |
1 Grain,
1 Fat |
Kashi
Good friends cereal |
1/2 cup |
1 Grain |
Post
Raisin bran cereal |
1/2 cup |
1-1/2 Grain |
Arnold
Whole wheat sandwich thins |
1 roll |
1 Grain |
Peppridge Farm
Whole grain soft honey whole wheat |
1 slice |
1 Grain |
Athenos
Baked whole wheat pita chips |
8 chips |
1 Grain |
| Vegetables |
|
|
Green Giant
Frozen Low-Fat Broccoli Spears & Butter Sauce |
3 Spears |
1 Vegetable |
| Dairy |
|
|
Cracker Barrel
2% Extra Sharp Yellow Cheddar Cheese |
1 oz |
1 Dairy or 1 Protein |
Kraft or Bordens
Yellow American Cheese Slices |
1 slice |
1 Dairy or Protein |
Stonyfield Farms
Plain Yogurt |
6 oz |
1 Dairy |
Stonyfield Farms
Vanilla or other flavored Yogurt |
6 oz |
1 Dairy, 1 Fruit |
| Fruit |
|
|
Motts
Applesauce fruit cups with no sugar added — Flavors include apple, peach, blueberry, strawberry, country berry |
1 cup |
1 Fruit |
| Condiment |
|
|
Heinz
Organic Ketchup |
limit 2-3 tablespoons per day |
None |
| |
|
|
back to food choices
Note: I am not engaged in rendering medical advice. The content and articles in this website are not intended to take the place of such medical advice. I do not assume any liability for the contents of any material provided on this web site. Please consult a physician or physical therapist before using any of this information, advice or any of the services on this web site. This site contains links to other Internet sites. These links are not endorsements or approvals of any products, services, or information on these web sites. I disclaim any liability in connection with the products, services or information listed on these web sites.
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