Healthy eating requires a mixture of nutrients which includes protein, vitamins, liquids, minerals, anti-oxidants, fats, and some form of carbohydrate, predominately whole grain is best.

To begin the day off right you start with a great breakfast that includes some protein or fat with a carbohydrate, then continue throughout the day with a variety of proteins, liquids, fruits, vegetables and milk products. Enjoy the healthy eating benefits.

Daily Healthy Meal Plan One:

Breakfast:

• 1 cup of plain yogurt
• 2 Tbs. grape nuts
• 6 ounces of apple juice,
• orange juice or apricot nectar

Lunch:

• 1 and one-half cups of vegetable soup or 1 cup of cream of chicken soup
• 6 one to one and one-half inch crackers (wheat or sesame)
• 1 slick of whole grain bread or 3/4 ounce slice of Swiss cheese spread with one TB. of peanut butter
• 1 cup of chocolate milk or 1/2 cup reduced sugar ice cream

Afternoon Snack:

• 2 ounces of raisins , dried fruit or 3 to 4 fresh plums

Dinner:

• 6 ounce round steak or pork tenderloin
• 4 ounces of mashed potatoes or Cole slaw (Cole slaw made with reduced-fat mayonnaise)
• 1 cup of broccoli steamed with 2 teaspoons of margarine and pepper
• 4 to 6 ounces of gelatin (regular or sugar free) with strawberries or other berries

Evening Snack:

Something saved from earlier in the day, 1 slice whole grain toast with margarine and spices, or 1 cup of milk regular or skim with diet soda, flavored water or tea.

Note: The evening snack is optional.

Daily Healthy Meal Plan Two:

Breakfast:

• 1 fried egg fried in non stick pan or with 1 teaspoon of oil
• 2 ounces of sausage
• 2 Tbs. of white milk gravy
• 6 ounces of tomato or pineapple juice

Lunch:

• 4 ounces of Salisbury steak
• 1/3rd cup of macaroni salad or steamed cauliflower
• 1 hot roll with 1 teaspoon of margarine
• 6 ounces of prepared butterscotch instant pudding (regular or sugar-free)

Afternoon Snack:

• 1 ice cream bar-4 ounce size with 1 graham cracker square (2 small rectangles) spread with 1 TB of cream cheese or jelly

Dinner:

• 6 ounces of chicken breast or any fish
• 6 ounces of bean sprouts or steamed zucchini
• 2 ounces of mushrooms sprinkled with caraway seed if desired
• 1 inch slice of French bread with 1 teaspoon of garlic butter

Evening Snack:

• 4 ounces of red wine, diet soda, flavored water or tea.