1. Dietary Guidelines
(For the Real World)
Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week.
Steal their ideas & see what works!

2. M o n d a y
Sarah
"I’m not counting calories, or
milligrams of nutrients, or weighing my
food. Instead, I’m being aware &
cognizant of trying to get all
the important nutrients I need in my diet."

3. Sarah's Breakfast
Sarah's Snack
Greek yogurt & pomegranate seeds
Latte with regular or soymilk
Protein, calcium, probiotics, & fiber- all before 9am.!
Extra protein & calcium
M o n d a y

4. Sarah's Lunch
Turkey wrap on a whole grain tortilla
with roasted turkey, & avocado.
Whole grains, lean protein, & healthy
monounsaturated fats
Sarah's Snack
Whole grain crackers and tzaziki dip (yogurt dip)
Protein, whole grains, & fiber to feel satisfied!
M o n d a y

5. Sarah's Dinner
Slowcooker eggplant parm,
with spinach sautéed in olive oil
Important antioxidants, calcium & protein, while adding
to my veggie quota & using healthy oils
Sarah's Snack
A handful of almonds
& a few dried figs
Protein & carbs before a workout
M o n d a y

6. T u e s d a y
Megan
"Meal planning makes a big difference
for me! We have a white board in our
kitchen that helps us plan our dinners."

7. Megan's Breakfast
Whipped banana oats with milk, chia seeds,
jam, and nuts
Plenty of protein and healthy fats!
T u e s d a y

8. Megan's Dinner
Megan's Lunch
Filling half the plate with veggies for
vitamins, plus getting some great protein!
Whole grains, protein, antioxidants, and vitamins!
Chicken sausage, roasted potatoes, & veggies
Brown rice, roasted
chickpeas, & an Indian
dish made with
eggplant & tomato
T u e s d a y

9. W e d n e s d a y
Liz
"MyPlate has always been my best friend
when it comes to simple, no-nonsense meal
prep. I love eating out, so, luckily for me,
many restaurant & quick serve options
can fit nicely into a DGA healthy meal
pattern. "

10. Liz's Breakfast
Greek yogurt, strawberry preserves, & a banana.
High-protein dairy & a fruit or two!
Healthy fats, protein, grains, & veggies!
Liz's Lunch
Frozen salmon meal with orzo
pasta & spinach in yogurt
sauce, an orange, & a diet soda
W e d n e s d a y

11. Packed with protein,
fiber, & whole grains, plus
bonus healthy fats via the
avocado!
Liz's Dinner
a spinach & kale salad,
with black beans, quinoa,
avocado, cabbage,
tomatoes, & shredded
seasoned chicken breast
W e d n e s d a y

12. T h u r s d a y
Laura
"Sticking to the DGA made it easier
for me to make a good choice when
I went out to dinner."

13. Laura's Breakfast
Steel cut oatmeal, skim milk, banana, & maple
syrup
Colorful and full of veggies, protein, and a vitamin A
boost!
Protein from the milk, a serving of fruit, & whole
grains and fiber from the oatmeal
Chicken sausage, tomatoes, green beans,
hummus, & a sweet potato.
Laura's Lunch
T h u r s d a y

14. Protein, omega-3 healthy fats, whole
grains, & veggies!
Salmon, brown rice, & Brussel
sprouts
Laura's Dinner
T h u r s d a y

15. F r i d a y
Kami
"I follow the DGAs pretty well with
a few shortcomings, but it's easier
sticking to it when my pantry is
stocked & I make meals ahead."

16. Kami's Breakfast
Oatmeal, sausage, & hot chocolate with dairy-
free milk
Plenty of protein, with a hint of dairy!
Fiber, whole grains, iron, & zinc, plus protein, along
with calcium and vitamin D that even works for the
lactose-intolerant!
Chili with ground beef, black beans,
tomatoes, & some cheddar cheese
Kami's Lunch
F r i d a y

17. Kami's Dinner
TBD
TBD
F r i d a y
Added protein and healthy
polyunsaturated fats!
Spinach salad with
boiled eggs, bacon, &
a lemon pepper
vinaigrette

18. FoodInsight. org/ eating- right
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