= One Serving Vegetables
= One Serving Whole Grains
= One Serving Fruit
*Anything less is a partial serving
One Week Meal Planner
Breakfast
- Grain Berry Banana Muffin (recipe)
- 1 cup low fat yogurt of choice
- Mixed fruit
- 1 cup assorted melon
- 1/3 cup of watermelon
- 1/3 cup of honeydew
- 1/3 cup of cantaloupe
Lunch
- Grain Berry Banana-Ginger Smoothie (recipe)
- 1 turkey sandwich
- 2 slices whole grain bread
- 2-oz sliced turkey breast
- 1-2 romaine or other lettuce leaves
- 2 slices of tomato
- 2 TSP mayonnaise
- Calorie-free beverage
Dinner
- 3-oz of lean top loin steak, grilled
- 1 serving of Herb Roasted Vegetables (recipe)
- 1 medium sweet potato, baked
- 2 TSP margarine or butter
- 1 cup of pomegranate juice
Snack
- 1 cup red or green grapes
- 2 TBS roasted walnuts or nuts of choice
- 1 cup green tea
Total Daily Summary
Whole Grains 3 1/2
Fruits 6
Veggies 4
Over 30,000 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.