Get Your Plate in Shape: Lunch

We’re continuing our celebration of National Nutrition Month -- last week we gave you breakfast options that follow the USDA’s MyPlate guidelines; this week: lunch.

We’re continuing our celebration of National Nutrition Month; last week we gave you breakfast options that follow the USDA’s MyPlate guidelines; now on to lunch.

The Guidelines

The guidelines for lunch are pretty similar to breakfast. You want to make sure half of your plate is filled with fruit and veggies, ¼ with grains and ¼ with lean protein. Although the MyPlate photo shows milk as a side beverage, it’s not a must at every meal. You can get in your dairy in the form of low-fat or nonfat cheese or yogurt too.

Meal 1: Chicken Burritos
Food groups: Grains, lean protein, vegetables, fruit
Meal 2: Salad
Food groups: Lean protein, vegetables, fruit, dairy
Meal 3: Turkey Burgers
Food groups: Grains, lean protein, vegetables, fruit, dairy
Meal 4: PB&J
  • 2 slices 100% whole wheat bread topped with 2 tablespoons of natural peanut butter and 1 tablespoon jam.
  • 1 cup baby carrots
  • 1 cup soy, skim or low fat milk
  • Small banana
Food groups: Grains, lean protein, vegetables, fruit, dairy
Meal 5: Roasted Salmon
Food groups: Grains, lean protein, vegetables, fruit

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Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

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