Appendix C: Meal Planning Made Easy 196 Grain Group Examples (Includes Whole and Refined Grains) Food Item Serving Size Food Item Serving Size Brown Rice (Cooked) 1 Cup Pretzels 2 oz Couscous 1 Cup Wheat Bread 2 Slices Oatmeal 1 Cup White Bread 2 Slices Quinoa 1 Cup Wheat Crackers 6 crackers (1 oz) White Rice (Cooked) 1 Cup Cornbread 1 Piece (60 g) Whole Wheat Pasta 1 Cup Bagel 1 Bagel (3½ in. dia) Cereal (Cheerios) 1½ Cup Biscuit 4 Biscuits (1½“ dia) Grits 1½ Cup Pancakes 1 Pancake (7“ dia) Hominy 1¾ Cup Pita Bread 1 Large Pita (6½ in. dia) Popcorn 2 Cups Naan Bread 1 Piece (6“ dia) Click here for more food choices Protein Group Examples (Includes Meats, Beans and Peas, Soy Products, Eggs, Nuts and Seeds, and Seafood) Food Item Serving Size Food Item Serving Size Almonds ¼ Cup Salmon 3 oz Cashews ¼ Cup Turkey 3 oz Chia Seeds ¼ Cup Tilapia 4 oz Walnuts ¼ Cup Tuna 5 oz Lentils ½ Cup Halibut 5 oz Black-Eyed Peas ¾ Cup Scallops 6 oz Pinto Beans ¾ Cup Shrimp 6 oz Beef 3 oz Tofu 8 oz Chicken 3 oz Peanut Butter 2 Tablespoons Pork 3 oz Eggs 2 Large Eggs Click here for more food choices
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