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Handouts and Fact Sheets Reference Guide for Creating Balanced Meals 20

Reference Guide for Creating Balanced Meals

Fitting Frozen Prepared Meals in Your DayYou 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.

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 in this section to see how frozen prepared meals fit into a balanced daily diet.

Breakfast 1 egg, scrambled1 whole wheat English muffi n with 2 Tbsp 100% fruit spread

(1,500 calorie diet: replace 1 whole wheat English muffi n with ½ English muffi n and replace 2 Tbsp 100% fruit spread with 1 Tbsp spread)

½ medium grapefruit1 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 grapes1 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)

Amount Per Day % DV*

Total Fat: 60 g 92%Saturated Fat: 13 g 65%Trans Fat: 0 gCholesterol: 230 mg 77%Sodium: 2,300 mg 96%Protein: 78 gTotal Carb: 294 g 98%Dietary Fiber: 25 g 100%Vitamin A: 9,468 IU 190%Vitamin C: 130 mg 220%Calcium: 1,543 mg 150%Iron: 12 mg 70%

* Consider using JUICY JUICE® brand juices for the same nutritional value. *Percent Daily Value (DV) are based on a 2,000 calorie diet.

1,970Daily Nutrition Summary

Grains 6 ounces Vegetables 2½ cups

Fruits 2 cups Dairy 3 cups Protein 5½ ounces

✓ = meets or exceeds MyPlate goals

Food Groups MyPlate Goals

#1 Daily Meal PlanUse this meal plan as a reference to help you meet the Dietary Guidelines.

total calories

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*Percent Daily Value (DV) are based on a 2,000 calorie diet.







Breakfast 3 oz whole grain bagel with 2 Tbsp peanut butter1 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 applesauce1 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

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Breakfast 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, Stuffi ng & Mashed Potatoes meal (9.625-oz)

1 cup steamed broccoli1 cup fat-free milk1 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

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Total Fat: 57 g 88%Saturated Fat: 18 g 90%Trans Fat: 0 gCholesterol: 165 mg 55%Sodium: 2,320 mg 97%Protein: 90 gTotal Carb: 273 g 91%Dietary Fiber: 24 g 96%Vitamin A: 25,524 IU 510%Vitamin C: 111 mg 190%Calcium: 1,519 mg 150%Iron: 9.8 mg 50%








total calories

Breakfast 1 LEAN POCKETS® brand Breakfast – Sausage, Egg & Low Fat Cheese6 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 pear1 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 margarineSide 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 peanuts½ cup grapes½ cup apple juice*

(1,800 calorie diet: replace juice with water; 1,500 calorie diet: replace juice with water)

✓✓

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✓

* Consider using JUICY JUICE® brand juices for the same nutritional value.

Breakfast 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 cubes1 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 margarine1 cup pineapple orange juice* (1,500 calorie diet: replace juice with water)

Dinner 1/6 DIGIORNO® Rising Crust Pizza - Pepperoni½ cup baby carrots with 2 Tbsp hummus1 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)


Total Fat: 61 g 94%Saturated Fat: 19 g 95%Trans Fat: 0.5 gCholesterol: 265 mg 88%Sodium: 2,580 mg 108%Protein: 82 gTotal Carb: 283 g 94%Dietary Fiber: 30 g 120%Vitamin A: 30,873 IU 620%Vitamin C: 172 mg 290%Calcium: 1,231 mg 120%Iron: 13 mg 70%

* Consider using JUICY JUICE® brand juices for the same nutritional value. ** Consider using NESQUIK® brand chocolate milk for the same nutritional value.








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Breakfast 1 slice whole wheat toast with 1 Tbsp 100% fruit spread1 egg, hard-cooked6 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)

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)










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Breakfast 1 cup raisin bran cereal with:• 1 cup low-fat 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 rice1 cup low-fat milk


Snack 1 LEAN POCKETS® brand Pepperoni Pizza1 cup apple juice*











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Breakfast 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 spread1 cup pineapple chunks1 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 clementine1 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 apricots½ cup grape juice*











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Breakfast 1 LEAN POCKETS® brand Breakfast – Applewood Bacon, Egg & Low Fat Cheese

1 cup melon cubes1 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 Pizza½ cup baby carrots & ½ cup sugar snap peas with 2 Tbsp hummus dip 1 cup low-fat milk


Snack 3 cups light popcorn1 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)










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Breakfast Egg and cheese sandwich made with:• 1 whole wheat English muffi n• 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) meal1 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)










total calories


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Breakfast ½ cup instant maple oatmeal made with:• ½ cup fat-free milk • 1 Tbsp chopped pecans (1,500 calorie diet: omit pecans)

1 medium banana1 egg, hard-cooked1 cup café latte made with ½ cup fat-free milk

Lunch 1 LEAN POCKETS® Pretzel Bread Sandwiches – Grilled Chicken Jalapeno Cheddar

1 oz baked tortilla chips (1,500 calorie diet: omit chips)¼ cup salsa½ cup bell pepper strips1½ 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 breadNESTLÉ 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)



* Consider using NESQUIK® brand chocolate milk for the same nutritional value.*Percent Daily Value (DV) are based on a 2,000 calorie diet.






Daily Meal PlanUse this meal plan as a reference to help you meet the Dietary Guidelines.

#11total calories

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Breakfast 2 whole grain waffl es with 2 Tbsp maple syrup (1,500 calorie diet: replace 2 waffl es & 2 Tbsp syrup with 1 waffl e & 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 mango1 cup low-fat 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)










#12total calories


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Breakfast 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 bread1 medium pear1 cup low-fat milk

Dinner 1/6 TOMBSTONE® Original Supreme Pizza½ cup broccoli fl orets & ½ cup red pepper strips with 2 Tbsp ranch dip1½ 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)










#13total calories

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Breakfast 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 sticks1 small orange½ 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 broccoliNESTLÉ 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)










total calories

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reference guide for creating balanced meals - … guide for creating balanced meals ... get the...

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