Sunshine Terrace Café Menu Day 1 Breakfast Option A: French toast w/ syrup, powdered sugar, strawberries, and blueberries, hashbrowns, yogurt Amount Food Group Equivalent Texas Toast 1 slice Grain 1.5 oz Egg 0.5 Protein.5 oz Strawberries.25 c Fruit.25 c Hashbrowns.5 c Vegetables.5 c Yogurt 1 c Dairy 1 c Option B: Cold Cereal with Milk, Yogurt and Strawberries Amount Food Group Equivalent Cheerios, Raisin Bran, Fruit Loops, or Frosted Flakes 1 c Grain 1 oz Milk 1 c Dairy 1 c Yogurt 1 c Dairy 1 c Strawberries 1 c Fruit 1 c Lunch Option A: Beef Taco Salad with Spanish Rice Amount Food Group Equivalent Romaine Lettuce 1 c Vegetables.5 c Tomatoes.25 c Vegetables.25 c Shredded Beef 2 oz Protein 2 oz Cheddar Cheese 1 oz Dairy.66 oz Tortilla Chips 15 Grain 1.3 oz Guacamole Vegetables.0625 c Salsa Vegetables.0625 c Spanish Rice.5 c Grain 1 oz Option B: French Dip Sandwich, Steamed Carrots, Mixed Greens, and an Orange Amount Food Group Equivalent French Bread 2 slices Grain 2.5 oz Roast Beef 2 oz Protein 2 oz Carrots 1 c Vegetables 1 c Mixed Greens 1 c Vegetables.5 c Salad Dressing (Ranch or Italian) Orange 1 med Fruit 1 c Dinner Option A: Pork Chop, Rice Pilaf, Roll, and Green Beans, Amount Food Group Equivalent Pork Chop 4.5 oz Protein 4.5 oz Rice Pilaf.5 c Grain 1 oz Green Beans 1 c Vegetables 1 c Roll 1 med Grain 1 oz
Option B: Baked Citrus Salmon, Garlic and Herb Orzo Pasta, and Green Beans Amount Food Group Equivalent Salmon 4.5 oz Protein 4.5 oz Orzo Pasta.5 c Grain 1 oz Green Beans 1 c Vegetables 1 c HS Amount Food Group Equivalent Graham Crackers 1 oz Grain 1 oz Milk 1 c Dairy 1 c Dessert Options Key Lime Pie 1 slice Grain 1 oz Mixed Fruit Bowl 1 cup Fruit 1 cup Cheesecake w/strawberry syrup 1 slice Day's My Plate Tally: Grains: 6.3-8 oz, Fruit: 1.25-2 c, Vegetables: 1.875-3 c, Dairy: 2.2-3.66 c, Protein: 6.5-7 oz Total Kcal: 2000-2100
Day 2 Breakfast Option A: Cereal, Banana, and Yogurt Amount Food Group Equivalent Cheerios, Raisin Bran, Fruit Loops, and Frosted Flakes 1 c Grain 1 oz Banana 1 lg Fruit 1 c Yogurt 1 c Dairy 1 c Option B: Veggie & Cheese Omlette w/toast and Banana Amount Food Group Equivalent eggs 2 Protein 2 oz chopped onions.125 c Vegetables.125 c chopped green peppers.125 c Vegetables.125 c cheddar cheese 1.5 oz Dairy 1 c Buttered Toast 1 slice Grain 1 oz Banana 1 lg Fruit 1 c Lunch Option A: Rosemary Chicken, Pasta Salad, and Asparagus Spears Amount Food Group Equivalent Chicken 4 oz Protein 4 oz Pasta.5 c Grain 2 oz Asparagus 1 c Vegetables 1 c Spinach.5 c Vegetables.25 c Cherry Tomatoes.25 c Vegetables.25 c Fat Free Salad Dressing Option B: Chicken Salad Sandwich, Apple Slices and Parsley Garnish Amount Food Group Equivalent Chicken 2 oz Protein 3 oz Grapes.125 c Fruit.125 c Croissant 1 lg Grain 2 oz Apple Slices 1 c Fruit 1 c Sliced Cucumbers.5 c Vegetables.5 c Dinner Option A: Beef Stir Fry, Rice, and an Orange Twist Garnish Amount Food Group Equivalent Beef 3 oz Protein 3 oz Green Peppers.25 c Vegetables.25 c Onions.25 c Vegetables.25 c jicama.25 c Vegetables.25 c snap peas.25 c Vegetables.25 c White Rice.5 c Grain 1 oz Option B: Chinese Chicken Salad, Roll, & Apple Crisp Amount Food Group Equivalent Chicken 2 oz Protein 2 oz Mixed Greens 3 c Vegetables 1.5 c
Mandarin Oranges.25 c Fruit.25 c Slivered Almonds.125 c Protein.5 oz Carrots.25 c Vegetables.25 c Dinner Roll 1 med Grain 1 oz White Rice.5 c Grain 1 oz HS Amount Food Group Equivalent Low-fat Cottage Cheese.5 c Dairy.5 c Sliced Peaches 1 c Fruit 1 c Dessert Options Apple Cinnamon Crisp: 1 c *Apples.5 c Fruit.5 c *Oatmeal 1 oz Grain 1 oz Chocolate Cake topped with Raspberries 1 slice Fruit.5 c Butterscotch Pudding.5 c Day's My Plate Tally: Grains: 6 oz, Vegetables: 2-3.5 c, Fruits: 2.5-3.5 c, Dairy: 2-3 c, Protein: 6-9.5 oz Total Kcal: 2050-2300
Day 3 Breakfast Option A: Waffles w/strawberries & Whipped Cream & Yogurt Amount Food Group Equivalents Waffles 2 Grain 2 oz Strawberries 5 Fruit.5 c Whipped Cream.25 c Vanilla Yogurt 6 oz Dairy.7 c Option B: Cold Cereal, Vanilla Yogurt, Strawberries Amount Food Group Equivalents Cheerios or, 1 c Grain 1 oz Raisin Bran or, 1c Grain 1 oz Frosted Flakes 1 c Grain 1 oz Vanilla Yogurt 6 oz Dairy.7 c Strawberries 5 Fruit.5 c Lunch Option A: Chicken Caesar Salad, French Onion Soup, and Pineapple Rings Amount Food Group Equivalents Romaine Lettuce 1.5 c Vegetables.75 c Croutons.25 c Parmesan Cheese 1.5 oz Dairy 1 c Grilled Chicken 2.5 oz Protein 2.5 oz Caesar Dressing 2 Tbsp Breadstick 1 Grain 1.5 oz Pineapple.5 c Fruit.5 c French Onion Soup 1 c Vegetables.25 c Option B: Ham Sandwich, Pineapple Rings, and Parsley Garnish Amount Food Group Equivalents Bread 2 slices Grain 2 oz Ham 2 oz Protein 2 oz Pineapple.5 c Fruit.5 c Lettuce 1 leaf Vegetables.4 c Tomato 2 slices Vegetables.25 c Mayo 2 Tbsp Cheddar Cheese 1 oz Dairy.5 oz Dinner Option A: Spaghetti & Meatballs w/garlic Bread, and Fire Roasted Vegetables Amount Food Group Equivalents Spaghetti Noodles 1.5 c Grain 3 oz Spaghetti Sauce.5 c Vegetables.5 c Meatballs 3 Protein 3 oz Garlic Bread 1 slice Grain 1 oz Cooked Broccoli.5 c Vegetables.5 c
Option B: Shrimp Scampi, and Fire Roasted Vegetables Amount Food Group Equivalents Shrimp 2 oz Protein 2 oz Noodles 2 c Grain 4 oz Bell Peppers, Zucchini, Yellow Squash.5 c Vegetables.5 c Sauce.5 c HS Amount Food Group Equivalents Triscuits 5 Grain 1.3 oz Cheddar Cheese 2 oz Dairy 1.6 oz Calories: 233 Dessert Options Banana Bread 1 mini loaf Pumpkin Pie 1 slice Grain.5 oz Brownie 1 med Day's My Plate Tally: Grains: 8.8-11.3 oz, Fruits: 1 c, Vegetables: 1.15-2.25 c, Dairy: 1.8-2.55 c, Protein: 4-5.5 oz Total Kcal: 1920-2330
Day 4 Breakfast Option A: Egg Ham & Cheese Bagel & Cantaloupe Amount Food Group Equivalent Egg 1 Protein 1 oz Ham 2 oz Protein 2 oz Bagel 1 small Grain 2.2 oz Canteloupe.5 c Fruit.5 c Cheddar Cheese.5 oz Dairy.5 c Option B: Cold Cereal, Blueberry Yogurt, & Canteloupe Amount Food Group Equivalent Cheerios, Rainsin Bran, or Frosted Flakes 1 c Grain 1 oz Blueberry Yogurt 6 oz Dairy.7 c Canteloupe.5 c Fruit.5 c Lunch Option A: Grilled Cheese and Tomato Soup w/ Salad, and Banana Amount Food Group Equivalent Whole Wheat Bread 2 Slices Grain 2 oz Cheddar Cheese 1.5 oz Dairy 1 c Tomato Soup 1.5 c Vegetables 1.5 c Salad 1 c Vegetables.5 c Ranch Dressing Banana 1 lg Fruit 1 c Option B: Turkey on Rye w/banana, and Mixed Greens Amount Food Group Equivalent Rye Bread 2 slices Grain 2 oz Swiss Cheese 1 oz Dairy.7 c Lettuce 1 leaf Vegetables.4 c Turkey 2 oz Protein 2 oz Fat Free Mayonnaise Salad 1 c Vegetables.5 c Ranch Dressing Dinner Option A: Pot Roast, Mashed Potatoes & Gravy, Roll Amount Food Group Equivalent Roast Beef 3.5 oz Protein 3.5 oz Cooked Carrots.25 c Vegetables.25 c Cooked Onions.25 c Vegetables.25 c Mashed Potatoes 1 c Vegetables 1 c Roll 1 small Grain 1 oz Gravy.25 c Option B: Grilled Chicken w/ Red Sauce over Quinoa Amount Food Group Equivalent Grilled Chicken 3.5 oz. Protein 3.5 oz. Tomato Sauce.25 c Vegetable.25 c Quinoa.5 c Grain 1 oz. Steamed Carrots.25 c Vegetable.25 c
Cooked Spinach.25 c Vegetable.5 c Dinner Roll 1 medium Grain 2 oz. HS Amount Food Group Equivalent Apples.5 c Vegetables.5 c Celery.5 c Vegetables.5 c Peanut Butter 2 Tbsp Protein 2 oz Dessert Options Amount Food Group Equivalent Chocolate Chip Cookie 1 lg Chocolate Cupcake 1 small Cherry Cobbler 1 c *Cherry Pie Filling.25 c Fruit.25 c *Oats 1 oz Grain 1 oz Day's My Plate Tally: Grains: 4-9.2 oz, Fruits:.75-1.5 c, Vegetables: 2.9-4.5 c, Dairy: 1.2-1.7 c, Protein: 2-7 oz Total Kcal: 2100-2300
Day 5 Breakfast Option A: Breakfast Burrito and grapes Amount Food Group Equivalent Flour Tortilla 8 inch Grain 1.5 oz Scrambled Eggs.5 c Protein.5 oz Sausage 2 oz Protein 1 oz Bell Peppers.25 c Vegetable.25 c Cheddar Cheese 1 oz Dairy.75 c Grapes.75 c Fruit.75 c Option B: Cold cereal, blueberry muffin, grapes Amount Food Group Equivalent Cheerios, Raisin Bran, Frosted Flakes 1 c Grain 1 oz Blueberry Muffin 1 c Grain 2.5 oz Grapes.75 c Fruit.75 c 1% Milk 8 oz Dairy 1 c Lunch Option A: Chicken Fingers, tator tots, watermelon Amount Food Group Equivalent Chicken Fingers 2 strips Protein 4 oz Grain 2 oz Tator Tots.5 c Vegetables.5 c Watermelon.75 c Fruit.75 c Mixed Veggies.5 c Vegetables.5 c Option B: BLT, Watermelon, and Lettuce Garnish Amount Food Group Equivalent Bread 2 slices Grain 2 oz Bacon 2 strips Protein 2 oz Lettuce.5 c Vegetables.25 c tomato.25 c Vegetables.25 c mayo mustard 2 tsp watermelon.75 c Fruit.75 c Dinner Option A: Potato Crusted Cod, cous cous, greek salad Amount Food Group Equivalent Potato crusted cod 3oz Protein 3 oz Cous cous.5 c Grain 1 oz Romain Lettuce 1 c Vegetables.5 c Feta Cheese.5 oz Dairy.5 c Cucumber.5 oz Vegetables.5 oz Cherry Tomatoes 3 Vegetables.25 c Greek Dressing 2 Tbsp Olives.25 c Vegetables.25 c Option B: Tortellini, greek salad Amount Food Group Equivalent Meat and Cheese Tortellini 1 c Grain 4 oz Protien 3 oz
Marinara Sauce.5 c Romain Lettuce 1 c Vegetables.5 c Feta Cheese.5 oz Dairy.5 c Cucumber.5 oz Vegetables.5 oz Cherry Tomatoes 3 Vegetables.25 c Greek Dressing 2 Tbsp Olives.25 c Vegetables.25 c Garlic Bread Stick 1 Grain 1 oz HS Amount Food Group Equivalent Fruit and Nut Trailmix 1 c Protein 3.5 oz Fruit.25 c String Cheese 1 Dairy.75 c Dessert Options Amount Food Group Equivalent White Chocolate Macadamia Nut Cookie 1 lg Apple Slices with Caramel 6 slices Fruit 1 c Lemon Bar 1 med My Plate Tally: Grains: 4.5-10.5 oz, Fruit: 2.25 c, Vegetables: 2-2.75 C, Dairy: 2.25-2.5 c, Protein: 8.5-12 oz Total Kcal: 1954-2231
Day 6 Breakfast Option A: Biscuits & gravy w/ Sausage, mixed melon, & berry smoothie Amount Food Group Equivalent Biscuit with gravy 1 medium Grain 2 oz Sausage Links 2 small Protein 1 oz Mixed melon.5 c Fruit.5 c Berry Smoothie 1 c Fruit 1 c Option B: Cold cereal, mixed berries, yogurt Amount Food Group Equivalent Cheerios, Raisin Bran, or Frosted Flakes 1 c Grain 1 oz Mixed berries 1 c Fruit 1 c Yogurt 8 oz Dairy 1 c 1% Milk 1 cup Dairy 1 c Lunch Option A: Turkey avocado bacon panini w/ sun chips, carrot sticks, pickle spear Amount Food Group Equivalent Whole wheat bread 2 slices Grain 2 oz Sun chips 1 c Grain 1.5 oz Carrot sticks 1 c Vegetables 1 c Ranch dressing 2 Tbsp Vegetables.125 c Pickle Spear 1 Vegetables.25 c Option B: Pumpkin soup w/ green salad, bread stick Amount Food Group Equivalent Pumpkin Soup 1.5 c Vegetables.75 c Romaine lettuce 1 c Vegetables.5 c Chicken 2.5 oz Protein 2.5 oz Carrots.25 c Vegetables.25 c Tomatoes.25 c Vegetables.25 c Bread stick 1 Dairy.5 oz Fruit.5 c Dinner Option A: steak with baked potato, and Broccoli Amount Food Group Equivalent Steak 4 oz Protein 4 oz Baked potato 1 medium Vegetables 1 cup Butter 1 tsp Sour cream Broccoli.5 cup Vegetables.5 cup Option B: Southwest chicken wrap w/ spinach salad Amount Food Group Equivalent Tortilla 8 inch Grain 1.5 oz Chicken 2.5 oz Protein 2.5 oz Romaine lettuce.5 cup Vegetables.25 cup Spinach 1.5 cup Vegetables.75 cup
Strawberries.25 cup Fruit.25 cup Parmesan cheese 1 oz Dairy 1 oz Salad dressing Protein.5 oz HS Buttered toast w/ raspberry jam & milk Amount Food Group Equivalent Whole wheat bread 1 slice Grain 1 oz Raspberry jam 1% Milk 1 cup Dairy 1 cup Dessert Options Peanut Butter Bar 1 med Grain.5 oz Protein.5 oz Peach Cobbler 1 cup Grain 1 oz Fruit.5 cup Rice Crispy Treat 1 Med Grain 1 oz Day's My Plate Tally: Grains: 3-10 oz, Fruit: 1.25-3 c, Vegetables: 1.25-1.75 c, Dairy: 1-4 c, Protein: 3-5 oz Total Kcal: 2000-2100
Breakfast: Sunshine Terrace Cafe Option A: Cheese and Veggie Omelet Served with warm buttered toast and a ripe banana Lunch: Option A: Rosemary Chicken Served with pasta salad, corn, and butterscotch pudding Dinner: Option A: Beef Stir Fry Served with steamy white rice and a slice of delicious chocolate raspberry cake Snack: Low-Fat Cottage Cheese with Sliced Peaches (Please Choose One Option for Each Meal) Option B: Your choice of cereal served with a banana and low-fat fruit or vanilla yogurt B1: Cheerios B2: Raisin Bran B3: Frosted Flakes Option B: Chicken Salad Sandwich on a Croissant Served with juicy apple and cucumber slices, and a scoop of creamy ice cream (chocolate or vanilla) Option B: Chinese Chicken Salad Mixed greens with mandarin oranges, slivered almonds, and sesame dressing Served with a whole wheat dinner roll, white rice, and hot apple crisp Beverages: Coke Products, Coffee, Tea, Hot Chocolate, Apple Juice, Orange Juice and Grape Juice