Meal Plan

Since i took my nutrition class i have been trying to figure out a way to implement the plan, and i am trying to lower our food bill but be healthy. so it hit me today. i typed this out and will put the boxes per the amount we are to eat and laminate it and check off each food we eat and then we know how we did each day. i am very excited i have finally figured out a plan and i should be able to lose weight this way. so i thought i would share. i get 3 serv fruit, 4 serv veggies, 5 serv grains, 5 serv protein, 3 serv milk and 5 tsp healthy oil thats a 1600 kcal diet
the kids each get 1-2 fruit, 1-2 veggies, 6-8 grains, 4-6 protein, 3 milk and 3 tsp healthy oil.
steven gets a few more than me in a few things.




Grains
serving size:1 oz = 1slice bread,
!/2 c cooked rice,
pasta or cereal,
1oz dry pasta or rice,
1c ready to eat cereal;
3c popped popcorn


Fruit
Serving size 1/2c = 1/2c fresh,
Frozen,or canned, 1 small fruit
¼ c dried, or ½ cjuice


Veggies
½ c veg = ½ c cut-up raw or cooked
½ c cooked legumes ½ cjuice;
1 c raw leafy greens


Protein
1 oz serv= 1 oz cooked lean meat
poultry or fish 1 egg ¼ c cooked
legumes, 1tbs peanut butter ½ oz
nuts and seeds


Milk
1cup = 1c fat free milk or yogurt
11/2 oz fat free natural cheese
2 oz fat free processed cheese


Oils
1tbs low fat mayo
2tbs light salad dressing
1 tsp veg oil or 1tsp soft
margarine

Sugar limited