Make your calories count
with our Daily Meal Template
How to Fill Your Plate:
Whole Grains Three whole grain servings a day (try for one serving at every meal).
Fruits & Vegetables Strive for five cups a day. Go for a rainbow of colors.
Dairy Three cups daily—including yogurt.
Protein Lean meats, poultry, fish and beans. Include fish twice a week.
Oil Include nuts, fish, and vegetable oils.
Snacks Use snacks to help balance your day. Choose grains, fruits, vegetables, dairy, and protein.
Use the nutrition facts on food labels to portion the calories you put on your plate. See mypyramid.gov to find your personal calorie needs.
Snack Goal: 100–200 calories
Snack Goal: 100–200 calories
Snack Goal: 100–200 calories
Water throughout the day
Whole Grain
Fruit & VegetableProtein
(2–3 oz.)
Whole Grain
Protein (3–4 oz.)
Fruit & Vegetable
Whole Grain
Dairy or
Protein (1 oz.)
Fruit
Daily
Goal1,500–2,000calories
Breakfast Goal: 300 calories
Lunch Goal: 400–500 calories
Dinner Goal: 500–600 calories
48506 AL 1/10
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summer 2009 $4.00
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Brown Sugar Barbecue Chicken
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Grilled Spiced Shrimp
Gazpacho Soup
Seedless Cucumber
Tomatoes-on- the-Vine
Food You Feel Good About
Vegetable Juice
Summer seafood
Gazpachoready to go
Grilled Spiced Shrimp serves 4 active time: 15 min total time: 15 min
calories: 150 for about 8 shrimp
1 lb (31-35 count) Belize shrimp, peeled & deveined
2 tsp Vanns Salt Exotica1 Tbsp Wegmans Basting Oil
You’ll need: 4 grilling skewers
Preheat grill on HIGH 10 min.1. Pat shrimp dry. Toss with salt
exotica and basting oil. Evenly divide shrimp onto skewers; set aside.
2. Clean grill with wire brush. Using soft cloth, coat grill grate lightly with vegetable oil. Place shrimp on grill. Adjust heat to MEDIUM. Sear shrimp 2-3 min, until they have changed color one-quarter of the way up from the bottom. Turn over; sear 2-3 min, until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of shrimp). Let rest 2 min.
Gazpacho makes: 11 cups active time: 20 min chill time: 2 hours total time: 2 hours, 20 min
calories: 90 for 1 cup
1
cup
1 seedless cucumber, peeled, 1-inch dice (about 21/2 cups)
1 sweet red pepper, cored, seeded, 1-inch dice1/2 medium onion, peeled, 1-inch dice3 cloves Food You Feel Good About
Peeled Garlic, chopped1 bottle (46 oz) Food You Feel Good
About Vegetable Juice3 tomatoes-on-the vine, cored, 1-inch dice1/4 cup Italian Classics Chianti
Red Wine Vinegar1/4 cup Wegmans Pure Olive OilJuice of 1 lime (about 1-2 Tbsp)1 jalapeño pepper, seeded,
(wear gloves), chopped1/2 cup chopped fresh cilantro1/2 tsp Wegmans Sea Salt
You’ll need: Hand-held blender
Add cucumber, pepper, onion, garlic, vegetable juice, tomatoes, vinegar, olive oil, lime juice, pepper, cilantro, jalapeño and sea salt to stockpot. Puree with hand-held blender. Chill 2 hours and serve.
Find out how to make this recipe—watch the video on wegmans.com
TOTAL MEAL NUTRITIONEach serving (1 cup gazpacho, about
8 shrimp) contains 240 calories,
2g saturated fat, 560mg omega-3 fats,
910mg sodium.
1 cup
We Recommend: Cuisinart Immersion
Blender
Wine pairing: Salmon Run Riesling This spicy shrimp goes very well with Riesling. Salmon Run’s a terrific NYS choice that’s “off-dry”—sweet-sour, not bone-dry. Its sweetness will counteract the spiciness and acidity of the tomato.
Meal notes
Make this meal for under
$ 3.00 per serving
•
•
easy healthy affordable
2
Toward yourgoal of
3 per day
Two Slices Provide:
SERVING
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