• BREAKFAST ½ cup oatmeal with maple syrup 1 slice whole wheat toast with fruit spread 1 cup fortified soymilk ½ cup calcium-fortified orange juice MORNING SNACK ½ whole wheat bagel with margarine 1 banana
  • LUNCH Veggie burger on whole wheat bun with mustard and ketchup 1 cup steamed collard greens Medium apple 1 cup fortified soymilk
  • AFTERNOON SNACK ¾ cup ready-to-eat cereal with 1 cup blueberries 1 cup fortified soymilk
  • DINNER ¾ cup tofu stir-fried with 1 cup vegetables 1 cup brown rice Medium orange
  • EVENING SNACK Whole grain crackers with 2 TB peanut butter 4 ounces apple juice
  • This sample meal plan provides approximately 2200 calories, 100 gm protein, 55 gm fat (22% of calories), and 336 gm carbohydrate. This samplemeal plan meets recommendations for calcium, zinc, vitamin B12, folate, thiamin, riboflavin, and niacin. Supplemental iron and vitamin D may be needed