= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit

*Anything less is a partial serving


One Week Plan: Honey Nut Oats


One Week Plan: Carrot Lentil Soup
  • Lentils with Carrots and Feta Cheese (recipe)
  • 1 cup of mixed berries with yogurt
    • 1/4 cup of blueberries
    • 1/4 cup of blackberries
    • 1/4 cup of raspberries
    • 1/4 cup of strawberries
    • 1/2 cup low fat vanilla yogurt
  • Calorie-free beverage


One Week Plan: Quarter Pounder


One Week Plan: Almond Bars

Total Daily Summary (A.U.V.)
Whole Grains 4 3/4
Fruits 5 1/2
Veggies 3 1/2
Over 35,000 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.