(to compliment balanced meals)
Note: For best printing results, please use Google Chrome.When struggling from any form of disordered eating it’s common to lose connection with hunger and satiety signals. Using a balanced meal plan can give reassurance that nutritional needs are met. The food plan below displays a structured food plan with a minimum amount of food from each food group. Height, weight, gender and activity all contribute to personal daily food requirements and differences. Scroll down to view a plant based food guide to support optimal health.
This food plan does not replace a one-on-one relationship with a qualified health care professional.
| Breakfast (minimum daily) | Lunch (minimum daily) | Dinner (minimum daily) | Mini Meals (as needed) |
| 1 grain/starch serving | 1 grain/starch serving | 1 grain/starch serving | 1 protein serving + 1 vegetable serving |
| 1 protein servings | 1 protein servings | 1 protein servings | 1 grain/starch serving + 1 fat serving |
| 1½ fruit serving | 3-4 vegetable servings | 3-4 vegetable servings | 1 grain/starch serving + 1 vegetable serving |
| 1 fat serving | 1½ fruit serving | 1 fruit serving + 1 fat serving |
Plant Based Food Guide for Optimal Health
Recommended by Brenda Davis, registered plant based dietitian.
| Grain/Starch (3+ serving per day) 1 oz dry grain/cereal/bread = 1 serving 4 oz cooked grain = 1 serving 6 oz potato = 1 serving 2 oz dry pasta = 1 serving Protein (3+ servings per day) 4 oz legumes (beans/lentils) = 1 serving 3 oz tofu/tempeh = 1 serving 2 oz dried soy curls = 1 serving 1 oz nuts/seeds/nut butters = 1 serving Vegetables (7+ servings per day) 3 oz leafy greens = 1 serving 4 oz raw/cooked vegetables = 1 serving Fruit (3+ per servings day) 4 oz fruit = 1 serving Fat (1+ servings per day) .5 oz coconut oil/fats = 1 serving 1.2 oz (18 g) olives = 1 serving 1.7 oz (50 g) avocado = 1 serving 1 oz dried coconut = 1 serving 1 oz all nuts/seeds/flax/chia/tahini/nut butters = 1 serving |