What is a good MyPlate lunch?

October 20, 2025 •

3 min read

According to the USDA, MyPlate replaced the traditional Food Pyramid in 2011 to offer a more simplified, visual guide to healthy eating. So, what is a good MyPlate lunch? It's a meal that thoughtfully combines the five key food groups in balanced proportions for optimal nutrition.

Quick Summary

A good MyPlate lunch is a balanced meal with fruits, vegetables, whole grains, and lean protein, plus a side of dairy or alternative. It emphasizes variety and proportion.

Key Points

Balance Your Plate: A good MyPlate lunch fills half the plate with fruits and vegetables and the other half with grains and lean protein.
Go for Variety: Eating a colorful variety of fruits and vegetables ensures you get a wide range of essential vitamins and minerals.
Embrace Whole Grains: Choose whole-grain versions of foods like bread, pasta, and rice for more fiber and nutrients.
Vary Your Protein: Incorporate lean proteins from diverse sources like seafood, poultry, beans, and nuts.
Choose Low-Fat Dairy: Include low-fat milk, yogurt, or cheese, or opt for fortified dairy alternatives.
Control Portions: MyPlate is designed to help with portion sizes, reducing the risk of overeating.
Customize Your Meals: The MyPlate framework is flexible and can be adapted to fit different cuisines and food preferences.

Understanding the MyPlate Model

MyPlate, the USDA's visual guide for healthy eating, helps simplify the process of building balanced meals. The plate is divided into four sections—vegetables, fruits, grains, and protein—with a side representation for dairy. The main takeaway is to fill half your plate with fruits and vegetables, and the other half with grains and protein. This focus on plant-based foods, along with portion control, is a cornerstone of the MyPlate approach.

Creating Your MyPlate Lunch: A Step-by-Step Guide

Building a balanced lunch doesn't have to be complicated. By focusing on each of the five food groups, you can assemble a satisfying and nutritious meal.

1. Make Half Your Plate Fruits and Vegetables

Vegetables should take up the largest portion of your plate. Aim for a colorful variety to get a wide range of nutrients, including vitamins, minerals, and fiber. Fresh, frozen, or canned options are all acceptable. For fruits, choose whole fruits over juice to get more fiber and fewer calories.

Vegetable ideas: A large side salad with leafy greens, steamed broccoli, roasted bell peppers, or a handful of baby carrots.
Fruit ideas: Apple slices, a cup of mixed berries, or a side of grapes.

2. Make Half Your Grains Whole Grains

Whole grains are a key source of fiber and essential nutrients that keep you feeling full longer.

Whole grain options: Whole-wheat bread for a sandwich, brown rice in a bowl, whole-wheat pasta, or whole-grain crackers.

3. Vary Your Protein Routine

Lean protein is crucial for building and maintaining muscles. MyPlate encourages varying your protein sources throughout the week.

Protein ideas: Grilled chicken breast, tuna, hard-boiled eggs, beans, chickpeas, or lean deli meats.

4. Add a Dairy Component

The dairy group provides essential calcium and vitamin D for strong bones. Choose low-fat or fat-free options.

Dairy options: A glass of low-fat milk, a container of low-fat yogurt, or a slice of low-fat cheese.

Example MyPlate Lunch Combinations

Here are some concrete examples of well-balanced MyPlate lunches that are both delicious and easy to prepare.

Mediterranean Hummus Plate

Half a Plate (Fruits & Vegetables): Cucumber slices, bell pepper strips, cherry tomatoes, and a handful of red grapes.
One-Quarter Plate (Protein): A scoop of hummus with grilled chicken strips or chickpeas.
One-Quarter Plate (Grains): Whole-wheat pita wedges or whole-grain crackers.
Dairy: Optional, serve with a side of yogurt or low-fat feta cheese.

Turkey and Avocado Wrap

Half a Plate (Fruits & Vegetables): A large side salad of mixed greens with vinaigrette and a side of orange slices.
One-Quarter Plate (Grains): A whole-wheat tortilla wrap.
One-Quarter Plate (Protein): Sliced lean turkey breast and avocado.
Dairy: A side of low-fat milk.

Leftover Chicken and Brown Rice Bowl

Half a Plate (Fruits & Vegetables): Steamed broccoli and roasted sweet potato cubes.
One-Quarter Plate (Grains): A bed of brown rice.
One-Quarter Plate (Protein): Cubed leftover chicken.
Dairy: A side of yogurt mixed with fruit for dessert.

Comparison of MyPlate Lunch Options


Feature	Mediterranean Hummus Plate	Turkey and Avocado Wrap	Leftover Chicken and Rice Bowl
Preparation Time	Very quick (mostly assembly)	Quick (depends on components)	Moderate (reheating leftovers)
Main Protein Source	Hummus, Chicken/Chickpeas	Lean Turkey	Leftover Chicken
Grains	Whole-wheat pita/crackers	Whole-wheat tortilla	Brown rice
Veggies	Cucumber, bell pepper, tomato	Mixed greens, tomato, onion	Steamed broccoli, sweet potato
Fruits	Grapes	Orange slices	Yogurt with fruit
Best For	On-the-go lunches	Quick, handheld meal	Hearty, satisfying meal

Conclusion: Simple Steps to a Healthy Lunch

Learning what is a good MyPlate lunch provides a simple and effective roadmap for making healthy eating a regular habit. The key is balance: filling half your plate with fruits and vegetables, and the other half with lean protein and whole grains. By choosing low-fat dairy or alternatives, and minimizing added sugars, you can assemble satisfying and nutritious meals without complex rules. MyPlate is a versatile framework that can be adapted to any cuisine or eating style, proving that healthy lunches can be both delicious and accessible.

For more resources and personalized eating plans, visit the official MyPlate website at MyPlate.gov.

Frequently Asked Questions

A MyPlate lunch consists of five food groups: fruits, vegetables, grains, protein, and dairy. For proper balance, half the plate should be fruits and vegetables, and the other half should be grains and protein, with a glass of milk or other dairy on the side.

You can use the MyPlate principles to guide your meal planning even without a divided plate. Mentally picture your plate split in half for fruits and vegetables, and split the remaining half between grains and protein. For a bowl meal, imagine the proportions within the bowl.

Yes, canned and frozen fruits and vegetables are excellent options that count toward your MyPlate goals. They are often convenient and budget-friendly, and should be chosen with low or no added sodium or sugars.

To vary your protein, you can incorporate different sources throughout the week. Try having grilled chicken one day, beans or lentils another, and a tuna sandwich or an egg salad wrap on another day.

If you are lactose intolerant, you can choose lactose-free milk or fortified soy alternatives. Fortified soy milk and soy yogurt are included in the dairy group and provide important nutrients like calcium and vitamin D.

Yes, many MyPlate lunches are budget-friendly. Using frozen vegetables, canned tuna or beans, and whole-grain staples like rice or pasta can help keep costs down while still creating a nutritious meal. You can also visit MyPlate.gov for specific budget-friendly recipe ideas.

Yes, the MyPlate model is a versatile guide that can be applied to any meal, including breakfast and dinner. The same principles of balancing fruits, vegetables, grains, protein, and dairy apply, regardless of the mealtime.