Use MyPlate to Plan Balanced Meals

When you plan ahead, you save time and make healthier choices.

family_serving_food

Here are a few tips to get you started!

  • Map out your meals using MyPlate. Plan meals that include at least 3 different food groups from MyPlate. A sample 3 food group lunch could be beans, rice and fruit! Remember to plan out your beverages and snacks too!
  • Use what you’ve got on hand. Plan meals that use foods you already have. Look in your freezer, cabinets, and refrigerator and plan meals using those foods. For example, canned tuna on hand could be turned into tuna patties. Make sure to check expiration dates!
  • Think about your schedule. Prepare meals and sides including whole grains, vegetables, and beans on the weekends when you may have more time. This will help during busy weekdays. Plan for easier meals on busier nights!
  • Keep A Running Grocery List: Keep a running grocery list in the kitchen so you or another family member can add to it when a food runs out. Use this list as a starting point when you plan meals for the week ahead.
  • Plan For Leftovers: Plan to prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.

Adapted from MyPlate.gov

Use MyPlate for Meal Planning

Hover over each section to learn more.

Limit

Choose Foods and beverages with less added sugars, saturated fat, and sodium.

myplate_graphic_alttext Fruits Grains Vegetables Protein Dairy

Activity

Being active can help you prevent disease and manage your weight.

MyPlate Plan

How To Use

The MyPlate Plan* shows your food group targets – what and how much to eat within your calorie allowance.

Your food plan is personalized, based on your:

  • Age
  • Sex
  • Height
  • Weight
  • Physical activity level

To get started, click on the “Start” button.

Healthy Snacking

Most of us snack at least once or more a day, so making healthy snack choices matters.

3 Tips to Snack Smart

Pair It With Produce

Choose a fruit or vegetable for a snack and pair it with another food! Great examples include: Yogurt and fruit; Banana and peanut butter; Carrots and ranch dip.

Check In With Hunger
We often snack when we’re actually not hungry. Before you grab a snack, check in with your stomach. Are you actually hungry?
Plan Ahead

When we’re hungry, we’re less likely to make healthy choices. Plan your snacks ahead of time so you’ve got a healthy snack ready and available when you need it!

8 Snacks That Fuel:

  • Hard Boiled Egg + Whole-Wheat Toast
  • Celery + Peanut Butter
  • Cheese + Apple
  • Peanuts + Raisins
  • Tortilla + Avocado
  • Granola Bar + Grapes
  • Yogurt + Strawberries
  • Canned Peaches + Cottage Cheese

What If I’m Vegetarian or Vegan?

Enjoy Vegetarian Meals: 5 Tips To Balance Your Plate

Enjoy Protein-Rich Plants

  • Beans
  • Lentils
  • Nuts
  • Tofu
  • Seeds

Build Strong Bones

If you skip dairy, get calcium from fortified products like soy beverages, tofu, breakfast cereals and orange juices. Dark-green leafy vegetables like collard greens, spinach, and kale are sources of calcium, too.

Have Beans for Lunch and Dinner

Try bean-based chili, bean burritos, or lentil soup. Beans, peas, and lentils are excellent sources of protein, fiber, folate, and several minerals

Add Nuts to Your Day

Choose unsalted nuts as a snack, or use them in salads or main dishes to bump up your protein, dietary fiber, and healthy fats.

Try New Things

Eating a variety of foods increases the chances you’ll meet your nutrition needs on a vegetarian diet.

Adapted from MyPlate.gov