To make it easier for you to apply the MyPlate Planner to all of your meals, I have included a list of meal options for you to try.

Breakfast
Protein: 1 egg or 3 egg whites
Vegetables: cooked spinach (sautéed with cooking spray) to add to eggs
(2 cups raw spinach = 1 cup vegetable serving)
Fruit: 1 apple
Starch/Grain: ½ cup cooked oatmeal
Dairy: 1-cup (8 fluid ounces) low-fat (1%) or fat-free milk

Lunch
Starch/Grain: 2 slices of whole wheat bread, toasted
Protein: 3 slices of turkey meat (~3 ounces)
Vegetable: raw spinach, tomato slices, and cucumber slices
Dairy: 1 slice of low-fat cheese (mozzarella)
Fruit: 1 apple
8 fluid ounces of water
(Appropriate condiment choices include Dijon mustard or 1 serving of light mayonnaise)

Dinner
Protein: 3-ounce portion of oven-broiled salmon
(drizzled with reduced-sodium teriyaki sauce or olive oil)
Starch/Grain: ½ cup cooked brown rice
Vegetable: 1 cup steamed broccoli, 1 cup sautéed onions and bell peppers
(using cooking spray in pan instead of butter)
Dairy: ½ to 1-cup low-fat or fat-free frozen yogurt
Fruit: Sliced strawberries to top frozen yogurt
8 fluid ounces of water

Source:
1. ChooseMyPlate.org