= One Serving Vegetables
= One Serving Whole Grains
= One Serving Fruit
*Anything less is a partial serving
One Week Meal Planner
Breakfast
- 1 serving of Grain Berry Pecan Waffles (recipe)
- 1/2 medium red grapefruit
- 1 cup low or nonfat milk
Lunch
- 1 serving Silver Palate Asparagus Shrimp Salad (recipe)
- 1 serving Cauliflower-Potato Soup (recipe)
- 1 peach or other seasonal fruit
- Calorie-free beverage
Dinner
- 1 serving of Grain Berry Tuscan baked Eggplant (recipe, on 1 cup Grain Berry Penne)
- 1 serving Parmesan Salad (recipe)
- 1 slice whole grain bread
- 2 TSP margarine or butter
- 2 plums or other fresh fruit of choice
- Calorie-free beverage
Snack
- 1 cup low fat yogurt of choice
- 1/4 cup pistachios, dry roasted, no salt
- 1 cup green tea
Total Daily Summary
Whole Grains 3
Fruits 4
Veggies 5
Over 25,000 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.