Day 1Breakfast

Frittata – 2 eggs = 2 oz protein & whole wheat roll = 1.5 oz grainsCarton of milk =1 cup dairy

Snack (10am)Mango shake =1/2 cup fruit

LunchChicken teriyaki ( 1 cup rice= 2oz grains, chicken = 2oz (M&B), 1 cup

vegetables 1 banana = 1 cup fruitSnack (3pm)

Cheese and 2 whole-wheat crackers= 1 cup dairy, ½ oz grainsDinner

Healthy option – Grilled fish & lemon & extra veg - fish= 2 oz meat& beans, 1 cup brown rice= 2oz grains, 2 cups mixed vegetables

Frozen yogurt and fruit – 1 cup dairy, 1/2 cup fruit--------------------------------

TOTAL – 6oz grains, 3 cups dairy, 6 oz meat & beans, 2 cups fruit, 3 cups vegetables

Healthy Eating Menu Girl aged 48 + 30 -60 minutes everyday. Recommended amount: Grains – 6 oz Dairy – 3 cupsFruit – 2 cupsVegetables – 3 cups Meat, fish & beans (M&B - protein) – 6 oz

Day 2Breakfast

Rice and Bangus (1 cup rice = 2 oz grains, 2 oz M&B & 1 cup veg)Milk carton (1 cup dairy)

Snack(10am)Pizza slice (base= 1oz grains, cheese = 0.5 cup dairy, tomato = 0.5 veg)

LunchMongolian Chicken Bowl (1 cup rice = 2oz grains, 1 cup veg, chicken = 2oz M&B)

Watermelon shake (1 cup fruit)Snack (3pm)

Pandesal and Banana (1oz grains, 1 cup fruit)Dinner

Vegetarian Burrito (soft taco= 1.5oz grains, beans = 2oz M&B, 1 cup mixed veg, Cheese =0.5 dairy)

Fruit plate and plain yoghurt (1 cups fruit, 1 cup dairy)--------------------------------

Total- 7.5 oz grains, 3 cups dairy, 3 cups fruit, 2.5 cups vegetables, 6 oz meat & beans