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One Week Meal Planner

Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit

*Anything less is a partial serving

Breakfast

Seven Day Plan: Breakfast

Lunch

Seven Day Plan: Lunch
  • 1 serving Black Bean Chili (recipe)
  • 2 cups tossed salad with assorted leafy greens and vegetables
    • 2 TBS Silver Palate salad dressing or vinaigrette of choice
  • 1 slice whole grain bread or crackers
    • 2 TSP margarine or butter
  • 1 medium apple w/skin
  • Calorie-free beverage

Dinner

Seven Day Plan: Dinner
  • 1 serving Salmon Filets with Sweet & Rough Lime Glaze (recipe)
  • Salad
    • 1 cup steamed asparagus
    • 1/2 cup of steamed carrots
    • 1 cup of baby spinach
    • 1/4 cup sliced or grape tomatoes
    • 1 TBS of Silver Palate salad dressing or vinaigrette of choice
  • 1 slice whole grain bread
    • 2 TSP margarine or butter
  • Calorie-free beverage

Snack

Seven Day Plan: Snacks

Total Daily Summary
Whole Grains 4 1/2
Fruits 4
Veggies 7 1/2
Over 45,000 ORAC Units*

*Limitations of Oxygen Radical Absorbance Capacity (ORAC) Unit Values
Research indicates consuming high levels of ORAC Units may offer many health benefits, but ORAC Units are only one measure of the healthiness and/or nutritional merit of a single food, and values may vary based on growing conditions and other variables. The level of ORAC Units in the average US diet is in the range of 5-7,000 per day. Increased consumption of Grain Berry Products along with whole grains, fruits, berries and vegetables as featured in this One-Week Meal Planner provides an average daily intake of over 40,000 Units.