Dietary Gu ide l ines(For the Real World)

Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week.Steal their ideas & see what works!

M o n d a ySarah

"I’m not counting calories, ormilligrams of nutrients, or weighing my

food. Instead, I’m being aware &cognizant of trying to get all

the important nutrients I need in my diet."

Sarah's Breakfast

Sarah's Snack

Greek yogurt & pomegranate seeds

Latte with regular or soymilk

Protein, calcium, probiotics, & fiber- all before 9am.!

Extra protein & calcium

M o n d a y

Sarah's LunchTurkey wrap on a whole grain tortillawith roasted turkey, & avocado. Whole grains, lean protein, & healthymonounsaturated fats

Sarah's SnackWhole grain crackers and tzaziki dip (yogurt dip)

Protein, whole grains, & fiber to feel satisfied!

M o n d a y

Sarah's DinnerSlowcooker eggplant parm,

with spinach sautéed in olive oilImportant antioxidants, calcium & protein, while adding

to my veggie quota & using healthy oils 

Sarah's SnackA handful of almonds& a few dried figs

Protein & carbs before a workout

M o n d a y

T u e s d a yMegan

"Meal planning makes a big differencefor me! We have a white board in ourkitchen that helps us plan our dinners."

Megan's BreakfastWhipped banana oats with milk, chia seeds,

jam, and nuts

Plenty of protein and healthy fats!

T u e s d a y

Megan's Dinner

Megan's Lunch

Filling half the plate with veggies forvitamins, plus getting some great protein!

Whole grains, protein, antioxidants, and vitamins!

Chicken sausage, roasted potatoes, & veggies

Brown rice, roastedchickpeas, & an Indian

dish made witheggplant & tomato

T u e s d a y

W e d n e s d a yLiz

"MyPlate has always been my best friendwhen it comes to simple, no-nonsense mealprep. I love eating out, so, luckily for me,many restaurant & quick serve optionscan fit nicely into a DGA healthy meal

pattern. " 

Liz's BreakfastGreek yogurt, strawberry preserves, & a banana.

High-protein dairy & a fruit or two! 

Healthy fats, protein, grains, & veggies!

Liz's LunchFrozen salmon meal with orzo

pasta & spinach in yogurtsauce, an orange, & a diet soda

W e d n e s d a y

Packed with protein,fiber, & whole grains, plusbonus healthy fats via theavocado!

Liz's Dinner

a spinach & kale salad,with black beans, quinoa,avocado, cabbage,tomatoes, & shreddedseasoned chicken breast

W e d n e s d a y

T h u r s d a yLaura

"Sticking to the DGA made it easierfor me to make a good choice when

I went out to dinner."

Laura's BreakfastSteel cut oatmeal, skim milk, banana, & maplesyrup

Colorful and full of veggies, protein, and a vitamin Aboost!

Protein from the milk, a serving of fruit, & wholegrains and fiber from the oatmeal

Chicken sausage, tomatoes, green beans,hummus, & a sweet potato.

Laura's Lunch

T h u r s d a y

Protein, omega-3 healthy fats, wholegrains, & veggies!

Salmon, brown rice, & Brusselsprouts

Laura's Dinner

T h u r s d a y

F r i d a yKami

"I follow the DGAs pretty well witha few shortcomings, but it's easiersticking to it when my pantry isstocked & I make meals ahead."

Kami's BreakfastOatmeal, sausage, & hot chocolate with dairy-free milk

Plenty of protein, with a hint of dairy!

Fiber, whole grains, iron, & zinc, plus protein, alongwith calcium and vitamin D that even works for thelactose-intolerant! 

Chili with ground beef, black beans,tomatoes, & some cheddar cheese

Kami's Lunch

F r i d a y

Kami's DinnerTBDTBD

F r i d a y

Added protein and healthypolyunsaturated fats!

Spinach salad withboiled eggs, bacon, &

a lemon peppervinaigrette

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