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Planning Meals by Photo

Calorie content of the Plate Method

Now that you've learned the five food groups in the Plate Method, you're ready to start planning meals. If you follow the Plate Method for all three meals, you'll be consuming about 1,400 calories a day. Based on either your calorie requirements or blood sugar levels, you may need to check with your doctor or dietitian about increasing the amount of food you consume during the day.

Ready, set, plan

To plan meals, you'll select foods from the five food groups. Take a look at a few sample meals below, then try planning your own. Use the plate graphic to visualize your meals, plus the adjacent table to fill in items from the food groups.

Sample Breakfast

Notice that non-starchy vegetables and lean protein are optional at breakfast, making this morning meal a little different from lunch and dinner.

breakfastbreakfast plate

Food Group
Sample Breakfast
Non-starchy Vegetables (optional)
Salsa
Starch
One 6-inch tortilla
Lean Protein (optional)
1/2 cup egg substitute (scrambled)
Fruit
1/2 cup strawberries
Milk/Yogurt
1 cup of yogurt

Sample Lunch and dinner

All five food groups are included in the lunch and dinner meals
Lunch:

lunch and dinner breakfast plate

Food Group
Sample Lunch
Non-starchy Vegetables
2 cups of salad
Starch
Five whole-wheat crackers
Lean Protein
3 ounces of tuna
Fruit
1/2 cup melon
Milk/Yogurt
1 cup of yogurt

Dinner
:

breakfast platelunch and dinner

Food Group
Sample Dinner
Non-starchy Vegetables
1 cup of cooked Italian vegetables
Starch
Corn-on-the-cob
Lean Protein
3 ounces of salmon
Fruit
1/2 cup of watermelon
Milk/Yogurt
1 cup of milk

 

Go to Plan Breakfast and Plan Lunch/Dinner to start putting together your own meals.

 

Menu

Testimonial

  • "This is so easy to understand"
    - A Healthy Diabetes Plate class participant