Sample Menus

Sample Menus

 

At Portion Size Matters, we want to equip parents with they resources they need to provide their kids with healthy, balanced meals. The portion size plates are a fun way to interact with your children during mealtime. Below you will find sample menus for 4 different calorie levels, ranging from 1000-1600 calories per day. For more information about how many calories your child should be getting, you can see our menu items page.

 

1000 Calories

Serve each meal with 1/2 cup of 2% milk

Use Whole milk if under 2 years old

Breakfast:
2 Tbsp. Apple cinnamon oatmeal
½ cup Banana slices

Morning Snack:
1 Tbsp. Cheerios
½ cup Mandarin orange slices

Lunch:
2 Tbsp. ham, diced
¼ cup Green beans
1 Tbsp. Rice
1 tsp. Butter

Afternoon Snack:
¼ cup Cream corn
1 tsp. Butter

Dinner:
2 Tbsp. Macaroni and cheese
½ cup Mixed vegetables
1 tsp. Ranch dressing

1200 Calories

Serve each meal with 1/2 cup of 2% milk

Use Whole milk if under 2 years old

Breakfast:
1 Scrambled egg
2Tbsp. Whole wheat cheerios
1 tsp. Butter

Morning Snack:
½cup Applesauce

Lunch:
¼cup Hamburger Helper
½ cup Green beans
1 tsp. Butter

Afternoon Snack:
½ cup Mixed vegetables
½ cup Apples peeled and diced

Dinner:
2 Tbsp. Bowtie pasta
¼ cup Meat sauce
½ cup Carrots, cooked
1 tsp. Ranch dressing

 

1400 Calories

Serve each meal with 1/2 cup of 2% milk

Use Whole milk if under 2 years old

Breakfast:
2 Tbsp. Honey Nut Cheerios
2 Tbsp. Canadian bacon, chopped

Morning Snack:
½cup Strawberries, chopped

Lunch:
¼cup Whole wheat Spaghetti
1 tsp. Cheddar cheese, shredded
½cup Squash
½cup Cinnamon apples
1 tsp. Butter

Afternoon Snack:
½ cup Corn
½ cup Peaches, chopped

Dinner:

1 Baked Fish stick

2 Tbsp. Brown rice

½ cup Sweet potato, mashed
¼ cup Brown bean

1600 Calories

Serve each meal with 1/2 cup of 1% milk

Use Whole milk if under 2 years old

Breakfast:
1egg + 2 Tbsp. sausage, Omelet
1 tsp. Butter
½ cup Orange slices

Morning Snack:
½ cup Cucumber, slices
1 tsp. Ranch dressing

Lunch:
2 slices 100% Whole wheat bread
2 slices Turkey
1 tsp. Mayonnaise
½ cup Green beans
½ Banana

Afternoon Snack:
1 small corn on cob
1med. Apple

Dinner:
¼ cup BBQ chicken
½ cup Baked beans
1 small roll
1 tsp. Butter