= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit

*Anything less is a partial serving


One Week Plan: Breakfast Waffles


One Week Plan: Tuscan Baked Eggplant


One Week Plan: Yogurt Berries
  • 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.