Food Groups

Servings Size

Whole grains, pasta, cereals

6-10 servings/day

• breads, cereals, pasta, rice

• 1 slice bread

• emphasize whole grains

• ½ c. cooked pasta/rice

• fortified grains in moderation

• 1 oz. dry cereal

Vegetables (include cruciferous)

2-4 servings/day

• broccoli, peppers, tomato

• ½ c. cooked/raw

• cauliflower, carrots, Brussels sprouts

• 6 oz. juice

Green leafy vegetables

2-3 servings/day

• bok choy, kale, turnip greens

• 1 c. raw

• spinach, Chinese cabbage

• ½ c. cooked

Fruit (include citrus)

1-2 servings/day

• oranges, apples, melon

• 1 medium fruit (½ c. cubed)

• grapefruit, banana, mango

• 6 oz. juice
  ½ c. canned

Dried fruit

1-2 servings/day

• raisins, apricots, figs, dates, prunes

• 1 oz. (¼ c.)

Beans & protein foods

2-3 servings/day

• legumes, tempeh, tofu,

• ½ c. legumes

• textured vegetable protein

• 3 oz. soyfood (tofu, tempeh)

• wheat gluten, seitan, eggs

• 1 egg

Dairy & substitutes

3 servings/day

• low-fat milk, yogurt, cheese

• 1 c. milk, yogurt

• Ca/vitD enriched soy/rice/nut milk, cheese, soy yogurt

• 1½ oz. cheese

Nuts & seeds

1-2 servings/day

• nuts: walnuts, almonds, pistachios, etc.

• 1 oz. (3 T) nuts

seeds: sunflower, sesame, flax seed

• 1 oz. (3 T) seeds

• nut and seed butters

• 2 T peanut butter

LACTOVEGETARIAN

VEGAN

Breakfast

Breakfast

• 1½ c. wheat flakes
• 1c. non-fat milk
• 6 oz. orange juice
• 1 raisin English muffin
• 1 t fruit spread

• ¾ c. oatmeal
• 1 oz. raisins
• 1c. soymilk, fortified
• 6 oz. grapefruit juice

Snack

Snack

• 1½ oz. dried apricots
• 8 oz. non-fat yogurt

• 4 graham crackers (2½" sq.)
• 2 T peanut butter
• ¼ c. cubed mango

Lunch

Lunch

• egg salad sandwich (1 egg, 2 slices whole wheat bread, 1 T low-fat mayo, 3 oz. raw baby carrots)

• tempeh & soy cheese sandwich (2 slices whole wheat bread, 3 oz. tempeh [cooked in 1 t olive oil], 1½ oz. soy cheese, fortified)
• spinach salad (1 c. spinach, ½ c. bok choy, 1 med. tomato, 1½ T sunflower seeds, 1 T canola oil dressing

Snack

Snack

• 1 oz. cashews
• ½ c. cubed cantaloupe

• 1 med. orange
• 8 oz. soy yogurt

Dinner

Dinner

• bean & cheese burrito (½ c. black beans, ¼ c. soy beans, 1½ oz. cheddar cheese, ½ c. steamed broccoli, ½ raw tomato, 1 whole wheat tortilla)
• ½ c. cooked kale
• ¼ c. cooked turnip greens
• ½ oz. sunflower seeds
• 2 t olive oil

• pasta dish (1½ c. whole wheat pasta, ½ c. broccoli, ¼ c. steamed red pepper, 1½ oz. tofu, ½ c. black beans)

Snack

Snack

• ½ medium banana
• 2 graham crackers (2½ " sq.)

• ½ oz. figs