Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
You value frozen prepared meals for their taste, convenience and affordability, but did you know that they also can easily fit into your day nutritionally as well? Use the sample meal plans below to see how frozen prepared meals fit into a balanced daily diet. Fitting Frozen Prepared Meals in Your Day You can include one (or two!) frozen prepared meals in your day and still stay within your appropriate calorie range. What’s more, you can do that and also keep your intake of fat, sodium and cholesterol within the limits currently recommended by health authorities. How? It’s all about balance. You’re an individual, so a one-size-fits-all eating plan is not for you. One of the great things about incorporating frozen prepared meals into your eating plan is that you can Balance Your Plate with foods that suit your nutritional needs and your taste. When a frozen entrée takes center stage on the plate, you get the convenience and quick-preparation of frozen food, while also being able to tailor your meal with side dishes that you prefer. Great taste, combined with good nutrition and the convenience of frozen prepared meals—that’s what Balance Your Plate is all about! Planning meals that adhere to the MyPlate guidelines isn’t difficult, but it does help to have some ideas to help you get started. We created 14 daily meal idea cards to give you examples of nutritious, balanced menus that meet MyPlate recommendations for healthy eating. Each day includes one-to-two frozen prepared meals and provides around 2,000 calories. Since we know that 2,000-calories a day are not recommended for everyone, we created a few suggestions within each day that show how you can modify certain items to reach 1,800 and even 1,500 calories – all while meeting the dietary guidelines recommendations. You can feel free to use these meal suggestions, or simply use them as a source of ideas. You know which foods you like (and which frozen prepared meals you like), and it’s important to realize that not all foods fit perfectly into the MyPlate food groups. However, thinking about how meals or mixed dishes contribute to food group servings, and aiming to supplement those with a variety of foods from other groups goes a long way toward balancing your plate. For example, a frozen entrée like lasagna is well balanced with a salad, whole wheat bread, a serving of fruit, and/or a glass of milk. We’ve done the work for you to show you how you can enjoy the foods you love, like lasagna and pizza, and meet US Dietary Guidelines. 14-Day Menu Plan www.FreshlyMadeSimplyFrozen.com 1 of 15 1 # Daily Nutrition Summary 1,970 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein ✓ Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 1 egg, scrambled 1 whole wheat English muffin with 2 Tbsp 100% fruit spread (1,500 calorie diet: replace 1 whole wheat English muffin with ½ English muffin and replace 2 Tbsp 100% fruit spread with 1 Tbsp spread) ½ medium grapefruit 1 cup café latte made with ½ cup fat-free milk Lunch 1 LEAN POCKETS® Made with Whole Grain – Hickory Smoked Ham & Reduced Fat Cheddar Tomato spinach soup made with: •½ cup low sodium tomato soup •½ cup fat-free milk •½ cup chopped spinach ½ cup grapes 1 cup 100% cran-apple juice* (1,800 calorie diet: replace 1 cup juice with ½ cup juice; 1,500 calorie diet: replace 1 cup juice with ½ cup juice) Dinner 1 STOUFFER’S® Beef Pot Roast meal (8.875 oz) Side salad made with: •2 cups mixed greens •¼ cup chopped tomatoes & cucumbers •2 Tbsp olive oil & vinegar dressing 2 oz whole wheat dinner roll with 2 tsp soft margarine 1 cup fat-free milk Snack 6 oz nonfat fruit yogurt with 1 oz sliced almonds (1,800 calorie diet: replace 1 oz almonds with ½ oz almonds; 1,500 calorie diet: replace 6 oz nonfat fruit yogurt & 1 oz sliced almonds with 4 oz nonfat, light yogurt & ½ oz almonds) 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day 60g 13g 0g 230mg 2,300mg 78g 294g 25g 9,468IU 130mg 1,543mg 12mg % DV* 92% 65% 77% 96% 98% 100% 190% 220% 150% 70% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories Food Groups MyPlate Goals Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 2 of 15 # Daily Nutrition Summary 1,900 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day % DV* 65g 20g 0g 150mg 2,360mg 95g 250g 26g 16,312 IU 143mg 1,400mg 10mg 100% 100% 50% 98% Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast 3 oz whole grain bagel with 2 Tbsp peanut butter 1 cup melon cubes (1,800 calorie diet: replace 1 cup melon cubes with ½ cup melon; 1,500 calorie diet: replace 1 cup melon cubes with ½ cup melon) 1 cup low-fat milk (1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Lunch 1 HOT POCKETS® Philly Steak & Cheese 1 cup 2% Greek yogurt with: •½ cup sliced strawberries •½ oz sliced almonds (1,800 calorie diet: omit almonds; 1,500 calorie diet: replace 1 cup 2% Greek yogurt with ½ cup Greek yogurt and omit almonds) 1½ cups sweet tea Dinner 1 STOUFFER’S® Baked Chicken & Mashed Potatoes meal (8.875-oz) 1 cup green beans with ½ tsp olive oil ½ cup applesauce 1 cup low-fat milk Snack 1 cup baby carrots & sugar snap peas with 2 Tbsp creamy spinach dip (1,500 calorie diet: replace 1 cup baby carrots & sugar snap peas with ½ cup carrots & peas and replace 2 Tbsp creamy spinach dip with 1 Tbsp dip) 1 oz whole wheat, reduced sodium crackers (1,500 calorie diet: omit crackers) total calories Food Groups MyPlate Goals ✓ 2 Daily Meal Plan 83% 104% 330% 240% 140% 60% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan www.FreshlyMadeSimplyFrozen.com 3 of 15 # Daily Nutrition Summary 1,950 3 1 cup frosted shredded wheat cereal with: •1 cup fat-free milk •1 medium banana (1,500 calorie diet: replace 1 cup cereal with ½ cup cereal & 1 banana with ½ banana) Lunch Tuna salad sandwich made with: •2 slices whole wheat bread •2 oz tuna •2 Tsp mayonnaise •1 oz reduced fat Swiss cheese Spinach salad made with: •2 cups baby spinach •¼ cup mandarin oranges •½ oz chopped walnuts (1,500 calorie diet: omit walnuts) •2 Tbsp olive oil & red wine vinegar NESTLÉ PURE LIFE® bottled water Dinner 1 STOUFFER’S® Roast Turkey, Stuffing & Mashed Potatoes meal (9.625-oz) 1 cup steamed broccoli 1 cup fat-free milk 1 slice LIBBY’S® Pumpkin Pie with ½ cup fat-free whipped topping (1,800 calorie diet: replace 1 slice pie & ½ cup whipped topping with ½ slice pie & ¼ cup topping; 1,500 calorie diet: replace 1 slice pie & ½ cup whipped topping with ½ slice pie & ¼ cup topping) Snack 1 medium apple 1 chewy granola bar Food Groups MyPlate Goals ✓ Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day 63g 18g 0g 55mg 2,270mg 87g 279g 31g 17,170IU 128mg 1,186mg 9mg % DV* 97% 90% 18% 95% 93% 124% 260% 250% 150% 140% Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan www.FreshlyMadeSimplyFrozen.com 4 of 15 4 # Daily Nutrition Summary 1,920 1 LEAN POCKETS® brand Breakfast – Sausage, Egg & Low Fat Cheese 6 oz low-fat fruit yogurt (1,800 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt; 1,500 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt) 1 cup orange juice Lunch Chicken salad sandwich made with: •2 slices multigrain bread •2 oz canned chicken, drained •2 tsp mayonnaise •2 slices tomato & lettuce leaf (1,500 calorie diet: replace sandwich with ½ sandwich: 1 slice bread, 1 oz chicken, 1 tsp mayonnaise) 1 medium pear 1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Dinner 1 LEAN CUISINE® Swedish Meatballs meal (9.125-oz) ¾ cup cooked carrots with 1 tsp soft margarine Side salad made with: •2 cups salad greens •½ cup chopped tomatoes & cucumber •2 Tbsp honey Dijon salad dressing Glass of water Snack ½ oz unsalted peanuts ½ cup grapes ½ cup apple juice* (1,800 calorie diet: replace juice with water; 1,500 calorie diet: replace juice with water) Food Groups MyPlate Goals ✓ Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day 57g 18g 0g 165mg 2,320mg 90g 273g 24g 2 5,524 IU 111mg 1,519mg 9.8mg % DV* 88% 90% 55% 97% 91% 96% 510% 190% 150% 50% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan * Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 5 of 15 5 # Daily Nutrition Summary 1,970 Breakfast burrito made with: •1, 6-inch corn tortilla •1 egg, scrambled •2 Tbsp shredded cheddar cheese •¼ cup no salt added, canned black beans •2 Tbsp chopped tomatoes 1 cup cantaloupe cubes 1 cup coffee Lunch 1 LEAN CUISINE® Asian Style Chicken Salad Additions™ with: •3 cups romaine lettuce •½ oz slivered almonds (1,800 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds; 1,500 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds) 2 oz whole grain roll with 2 tsp soft margarine 1 cup pineapple orange juice* (1,500 calorie diet: replace juice with water) Dinner 1/6 DIGIORNO® Rising Crust Pizza - Pepperoni ½ cup baby carrots with 2 Tbsp hummus 1 cup canned peaches, in juice (1,500 calorie diet: replace 1 cup peaches with ½ cup peaches) 1 cup low-fat milk Snack 1 cup low-fat chocolate milk** (1,500 calorie diet: replace 1 cup low-fat chocolate milk with 1 cup fat-free chocolate milk) 4 graham cracker squares (1,800 calorie diet: replace 4 graham cracker squares with 2 squares; 1,500 calorie diet: replace 4 graham cracker squares with 2 squares) Food Groups MyPlate Goals ✓ = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 61g 19g 0.5g 265mg 2,580mg 82g 283g 30g 3 0,873 IU 172mg 1,231mg 13mg % DV* 94% 95% 88% 108% 94% 120% 620% 290% 120% 70% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan * Consider using JUICY JUICE® brand juices for the same nutritional value. ** Consider using NESQUIK® brand chocolate milk for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 6 of 15 # Daily Nutrition Summary 1,990 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 64g 19g 0g 340mg 2,350mg 93g 267g 25g 5,985IU 104mg 1,212mg 12mg Lunch Roast beef sandwich made with: •3 oz lean roast beef •1 whole grain hoagie bun •1 tsp mustard •2 slices tomato & lettuce •1 oz slice part-skim mozzarella cheese 1 medium apple Dinner 1¼ cup BUITONI® Light Four Cheese Ravioli with ½ cup BUITONI® Roasted Garlic Marinara Sauce 1 slice Italian bread with ½ tsp olive oil (1,500 calorie diet: omit bread & oil) Side salad made with: •2 cups mixed greens •½ cup chopped mushrooms •¼ cup no salt added, canned garbanzo beans •½ oz pine nuts (1,800 calorie diet: omit pine nuts; 1,500 calorie diet: omit pine nuts) •2 Tbsp olive oil & balsamic vinegar NESTLÉ PURE LIFE® bottled water Optional: 5 fl oz red wine (adds 120 calories and 5 mg sodium to daily total) Snack 2 NESTLÉ® TOLL HOUSE® Chocolate Chip Cookies 1 cup fat-free milk (1,500 calorie diet: replace 2 cookies with 1 cookie) 98% 95% 113% 98% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan 1 slice whole wheat toast with 1 Tbsp 100% fruit spread 1 egg, hard-cooked 6 oz low-fat fruit yogurt (1,800 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt; 1,500 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt) 1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice) % DV* 89% 100% 120% 170% 120% 70% Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories Food Groups MyPlate Goals ✓ 6 Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 7 of 15 # Daily Nutrition Summary 1,950 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 1 cup raisin bran cereal with: •1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) •1 medium banana (1,500 calorie diet: replace banana with ½ banana) Lunch 1 LEAN CUISINE® Sesame Chicken meal (9-oz) 1 cup 2% Greek yogurt with ½ cup blackberries (1,500 calorie diet: replace 1 cup 2% Greek yogurt with ½ cup nonfat Greek yogurt) NESTLÉ PURE LIFE® bottled water Dinner Beef stir fry made with: •½ cup broccoli •½ cup carrots •1 cup onions & mushrooms •3 oz beef top sirloin (1,500 calorie diet: replace 3 oz beef with 2 oz beef) •2 tsp canola oil (1,500 calorie diet: replace 2 tsp oil with 1 tsp oil) •2 tsp less sodium soy sauce ½ cup brown rice 1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Snack 1 LEAN POCKETS® brand Pepperoni Pizza 1 cup apple juice* (1,800 calorie diet: replace juice with water; 1,500 calorie diet: replace juice with water) = meets or exceeds MyPlate goals Amount Per Day % DV* 56g 20g 0g 175mg 2,240mg 102g 271g 26g 16,223 IU 87mg 1,220mg 17mg 86% 100% 58% 93% 90% 104% 320% 140% 120% 100% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories Food Groups MyPlate Goals ✓ 7 Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 8 of 15 # Daily Nutrition Summary 1,980 8 Spinach and mushroom omelet made with: •1 egg •½ cup chopped spinach & mushrooms •2 Tbsp shredded Monterey jack cheese •1 tsp canola oil 1 slice whole wheat toast with 1 Tbsp 100% fruit spread 1 cup pineapple chunks 1 cup café latte made with ½ cup fat-free milk Lunch 1 LEAN POCKETS® Made with Whole Grain – Grilled Chicken & Broccoli with Aged Cheddar 1 cup coleslaw (1,500 calorie diet: replace 1 cup coleslaw with ½ cup coleslaw) 1 clementine 1 cup fat-free milk Dinner 1 STOUFFER’S® Stuffed Green Peppers meal (10-oz) with 2 Tbsp shredded mozzarella cheese 1 medium baked potato topped with 1 Tbsp sour cream 1 slice of garlic Texas toast (1,500 calorie diet: replace 1 slice of toast with ½ slice of toast) 5 fl oz red wine (1,500 calorie diet: replace wine with water) Snack 1 oz honey-roasted almonds (1,800 calorie diet: replace 1 oz almonds with ½ oz almonds; 1,500 calorie diet: replace 1 oz almonds with ½ oz almonds) ¼ cup dried apricots ½ cup grape juice* (1,800 calorie diet: replace juice with water; 1,500 calorie diet: replace juice with water) Food Groups MyPlate Goals ✓ = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 64g 19g 0g 245mg 2,130mg 68g 266g 29g 4,230IU 211mg 1,235mg 12.8mg % DV* 98% 95% 82% 89% 89% 116% 80% 350% 120% 70% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 9 of 15 # Daily Nutrition Summary 1,950 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein 1 LEAN POCKETS® brand Breakfast – Applewood Bacon, Egg & Low Fat Cheese 1 cup melon cubes 1 cup café latte made with ½ cup low-fat milk (1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk; 1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk) Lunch Mexican Cobb salad made with: •2 cups romaine lettuce •2 oz chopped, cooked chicken breast (1,500 calorie diet: replace 2 oz chicken with 1 oz chicken) •¼ cup no salt added, canned black beans •¼ cup corn •½ avocado •2 Tbsp sour cream-lime juice dressing 1 oz baked tortilla chips (1,500 calorie diet: omit chips) 1 cup canned pears, in juice NESTLÉ PURE LIFE® bottled water Dinner 1 ⁄³ CALIFORNIA PIZZA KITCHEN® BBQ Chicken Pizza ½ cup baby carrots & ½ cup sugar snap peas with 2 Tbsp hummus dip 1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Snack 3 cups light popcorn 1 oz chocolate covered raisins (1,500 calorie diet: replace 1 oz raisins with ½ oz raisins) 12 fl oz lemonade (1,800 calorie diet: replace 12 fl oz lemonade with 6 fl oz lemonade; 1,500 calorie diet: replace lemonade with water) 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 56g 19g 0g 160mg 2,290mg 81g 291g 31g 2 3,602 IU 102mg 1,101mg 11.6mg % DV* 86% 95% 53% 95% 97% 124% 470% 170% 110% 60% Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories Food Groups MyPlate Goals ✓ 9 Daily Meal Plan *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan www.FreshlyMadeSimplyFrozen.com 10 of 15 10 # Daily Nutrition Summary 1,970 Egg and cheese sandwich made with: •1 whole wheat English muffin •1 fried egg •1 slice (¾ oz) American cheese 1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice) Lunch 1 LEAN CUISINE® Meat Loaf with Mashed Potatoes (9.375-oz) meal 1 small apple 1 cup low-fat milk (1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Dinner 1 cup STOUFFER’S® Chicken & Vegetable Rice Bake (family size) 2 oz whole grain roll (1,500 calorie diet: replace 2 oz roll with 1 oz roll) Side salad made with: •2 cups mixed greens •½ cup chopped tomatoes & cucumbers •½ oz pine nuts (1,800 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts; 1,500 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts) •2 Tbsp olive oil & vinegar dressing 5 fl oz white wine (1,500 calorie diet: replace wine with water) Snack 1 cup low-fat frozen yogurt topped with: •½ cup sliced strawberries •2 Tbsp chocolate syrup (1,800 calorie diet: omit syrup; 1,500 calorie diet: omit syrup) Food Groups MyPlate Goals ✓ Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Amount Per Day % DV* 65g 20g 0g 320mg 2,350mg 78g 262g 26g 6,001IU 148mg 1,137mg 11.6mg 100% 100% 107% 98% 87% 104% 120% 250% 110% 60% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 11 of 15 11 # Daily Nutrition Summary 1,980 ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein ✓ Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: Amount Per Day % DV* 67g 17g 0g 275mg 2,340mg 68g 291g 27g 9,647IU 125mg 1,077mg 13.5mg 103% 85% Lunch 1 LEAN POCKETS® Pretzel Bread Sandwiches – Grilled Chicken Jalapeno Cheddar 1 oz baked tortilla chips (1,500 calorie diet: omit chips) ¼ cup salsa ½ cup bell pepper strips 1½ cups sweet tea (1,800 calorie diet: replace sweet tea with unsweetened tea; 1,500 calorie diet: replace sweet tea with unsweetened tea) Dinner 1 cup STOUFFER’S® Lasagna Italiano (family size) Side salad made with: •2 cups mixed greens •¼ cup no salt added, canned garbanzo beans •¼ cup chopped tomatoes •2 Tbsp olive oil & balsamic vinegar 1 slice Italian bread NESTLÉ PURE LIFE® bottled water Snack 1 medium apple with 2 Tbsp peanut butter (1,500 calorie diet: replace 2 Tbsp peanut butter with 1 Tbsp peanut butter) ½ cup low-fat chocolate milk* (1,500 calorie diet: replace low-fat chocolate milk with fat-free chocolate milk) 92% 98% 97% 108% 210% 210% 120% 90% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan ½ cup instant maple oatmeal made with: •½ cup fat-free milk •1 Tbsp chopped pecans (1,500 calorie diet: omit pecans) 1 medium banana 1 egg, hard-cooked 1 cup café latte made with ½ cup fat-free milk 6ounces 2½cups 2cups 3cups 5½ounces = meets or exceeds MyPlate goals Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories Food Groups MyPlate Goals Daily Meal Plan *Consider using NESQUIK® brand chocolate milk for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 12 of 15 12 # Daily Nutrition Summary 1,980 Food Groups MyPlate Goals ✓ 2 whole grain waffles with 2 Tbsp maple syrup (1,500 calorie diet: replace 2 waffles & 2 Tbsp syrup with 1 waffle & 1 Tbsp syrup) 1 medium peach (1,500 calorie diet: replace 1 peach with ½ peach) 1 cup café latte made with ½ cup low-fat milk (1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk; 1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk) Lunch 1 LEAN CUISINE® Salmon with Basil meal (9.5-oz) ½ cup chopped mango 1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Dinner 1 LEAN CUISINE® Cheese Ravioli meal (8.5-oz) Side salad made with: •2 cups romaine lettuce •¼ cup canned cannellini beans, rinsed •¼ cup chopped tomatoes •¼ cup chopped green pepper •¼ cup chopped, hard-cooked egg •2 Tbsp olive oil & balsamic vinegar 1 whole grain roll with 1 tsp olive oil 5 fl oz red wine (1,500 calorie diet: replace wine with water) Snack 1 cup strawberry banana smoothie made with: •½ cup low-fat vanilla yogurt •½ cup strawberries •1 small banana •¼ cup orange juice* •Ice as desired 1 oz cashews (1,800 calorie diet: replace 1 oz cashews with ½ oz cashews; 1,500 calorie diet: replace 1 oz cashews with ½ oz cashews) = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 58g 15g 0g 265mg 2,240mg 76g 275g 25g 14,026 IU 171mg 1,259mg 14.5mg % DV* 89% 75% 88% 93% 92% 100% 280% 280% 130% 80% *Percent Daily Value (DV) are based on a 2,000 calorie diet. Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. 14-Day Menu Plan www.FreshlyMadeSimplyFrozen.com 13 of 15 13 # Daily Nutrition Summary 1,930 Food Groups MyPlate Goals ✓ Yogurt parfait made with: •1 cup low-fat yogurt •½ cup blueberries •½ cup granola ½ whole wheat bagel with 2 tsp soft margarine (1,500 calorie diet: omit bagel and margarine) 1 cup coffee Lunch Tuna and spinach salad made with: •2 cups baby spinach •1 chopped hard-cooked egg •2 oz canned tuna •1 Tbsp mayonnaise •½ oz roasted pumpkin seeds (1,500 calorie diet: omit seeds) ½ whole wheat pita bread 1 medium pear 1 cup low-fat milk Dinner 1/6 TOMBSTONE® Original Supreme Pizza ½ cup broccoli florets & ½ cup red pepper strips with 2 Tbsp ranch dip 1½ cups sweet tea (1,800 calorie diet: replace sweet tea with water; 1,500 calorie diet: replace sweet tea with water) Snack 2 LEAN CUISINE® Garlic Chicken Spring Rolls ½ cup orange juice* (1,500 calorie diet: replace juice with water) = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 62g 19g 0g 285mg 2,280mg 86g 276g 25g 6,030IU 167mg 1,189mg 12.8mg % DV* 95% 95% 95% 95% 92% 100% 120% 280% 120% 70% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 14 of 15 14 # Daily Nutrition Summary 1,940 1 cup shredded wheat cereal with: (1,500 calorie diet: replace 1 cup cereal with ½ cup cereal) •½ cup strawberries •½ cup low-fat fruit yogurt (1,800 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt; 1,500 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt) 1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk) Lunch 1 LEAN CUISINE® Pepperoni Pizza (6-oz) 1 cup baby carrots & celery sticks 1 small orange ½ cup apple juice* (1,800 calorie diet: replace ½ cup juice with water; 1,500 calorie diet: replace ½ cup juice with water) Dinner 1 cup BUITONI® Whole Wheat Three Cheese Tortellini with ½ cup BUITONI® Marinara Sauce 3 oz roasted chicken breast (1,800 calorie diet: replace 3 oz chicken with 2 oz chicken; 1,500 calorie diet: replace 3 oz chicken with 2 oz chicken) 1 cup steamed broccoli NESTLÉ PURE LIFE® bottled water Snack 1 cup trail mix made with: •½ cup whole wheat cereal •1 oz unsalted peanuts (1,500 calorie diet: replace 1 oz peanuts with ½ oz peanuts) •2 Tbsp raisins •1 Tbsp chocolate chips (1,500 calorie diet: omit chocolate chips) Food Groups MyPlate Goals ✓ = meets or exceeds MyPlate goals Amount Per Day Total Fat: Saturated Fat: Trans Fat: Cholesterol: Sodium: Protein: Total Carb: Dietary Fiber: Vitamin A: Vitamin C: Calcium: Iron: 6ounces 2½cups 2cups 3cups 5½ounces 54g 15g 0g 165mg 2,180mg 93g 288g 33g 12,577 IU 214mg 1,203mg 31mg % DV* 83% 75% 55% 91% 96% 132% 250% 360% 120% 170% *Percent Daily Value (DV) are based on a 2,000 calorie diet. 14-Day Menu Plan Use this meal plan as a reference to help you meet the Dietary Guidelines. Breakfast total calories ✓ Grains ✓ Vegetables ✓ Fruits ✓ Dairy ✓ Protein Daily Meal Plan *Consider using JUICY JUICE® brand juices for the same nutritional value. www.FreshlyMadeSimplyFrozen.com 15 of 15