= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit

*Anything less is a partial serving


One Week Plan: Apple Almond Oatmeal


One Week Plan: Goat Cheese Salad


One Week Plan: 3 P Pasta
  • 1 serving Grain Berry 3 P’s Pasta (recipe)
  • Salad
    • 2 cups romaine lettuce (green and red varieties)
    • 1/4 cup slices of cucumbers
    • 1 plum or 1/2 medium tomato
    • 2 tbsp of Silver Palate salad Dressing
  • 1 slice whole grain bread
    • 2 TSP margarine or butter
  • Calorie-free beverage


Seven Day Plan: Snacks
  • 1/2 cup low fat cottage cheese
  • 8 baby carrots and 4 celery sticks
  • 1 ounce serving whole grain crackers
  • 1 cup green tea

Total Daily Summary
Whole Grains 7
Fruits 4 1/2
Veggies 7
Over 55,000 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.