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Healthy Meal Plan and 2010 Dietary Guidelines

Have I mentioned the USDA’s 2010 dietary guidelines yet?.  I know the USDA has their fans, as well as their opponents. But I think they’re take away message can be agreeable to everyone. They have a document they’ve titled, “Select Messages for Consumers“, which I think is great advice:

  • Balancing Calories:
    • Enjoy your food, but eat less150plate
    • Avoid oversized portions
  • Foods to Increase:
    • Make half your plate fruits and vegetables
    • Switch to fat free or lower fat milk
  • Foods to reduce:
    • Choose lower sodium foods.
    • Drink water instead of sugary drinks

Wahoo!! Did you notice (because I made the font 18pts) the part about “Make half your plate fruits and vegetables?”  We are way ahead of you USDA!  That’s exactly the message of my Kids Plate.  Check out the latest review and giveaway of the plate by registered dietitian Mora, and go order your plates today!

So, here is the meal plan for the week.

Breakfast Lunch Snack Dinner
Monday Valentines breakfast: Whole wheat heart pancakes Quick Quesadilla’s Fruit, Nut and seed bars Valentines dinner: Enchilada’s and Pink Salad
Tuesday Poached eggs ($0.10 breakfast) Baguette Pizza Sandwiches Apple slices with almond butter Shepherds Pie
Wednesday Oatmeal with peaches and low fat milk Chef’s Salad with homemade croutons Kiwi and cashews Baked Penne with Spinach and Tomatoes
Thursday Scrambled eggs with bananas Chicken and vegetable pita Pears with cottage cheese Turkey Burgers with avocado
Friday Pumpkin Oatmeal Fruit and rice Dried cranberries and almonds Orange juice chicken with sweet onions
And coming up on the blog this week, another giveaway, cauliflower, carrots, celery, cucumbers, cabbage, and anything else I can think of that starts with C!
For past meal plans, or the printable meal plan of this week, visit the meal plan page.



I love love your menu for this week. Could you please come to my house for two weeks and help me get the kids to eat this good. Do you pack these lunch items in their lunches, how do you keep the warm food warm. Is the snacks what they eat after school or after dinner.

I put my “FOOD FOR THOUGHT’ Scrapbook that I made years ago on my blog if any of Amy’s readers would like to check it out. It’s so fun to see the kids pull this out and remember when they were this young and what they ate. They have all changed now and this year I’m going to update it. My blog is at Thanks Amy again for all this information you share with us.


Sounds like you will have another awesome and healthy week! I also like that your meals are not only healthy, but also very quick to make. Very inspiring!


A pleasant surprise to check out my weekly stats and see the Baguette Pizza Sandwich getting a few hits – thanks for including my link and bringing some traffic to my neck of the woods!

Love your desire and effort to feed your family healthily and share your ideas with others!


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