THE RABBIT FOOD PYRAMID:
As suggested by Buddy the Elf, I used to stick to the four main food groups: candy, candy canes, candy corn, and syrup, but it just wasn’t giving me the results I was looking for. Behold, the Rabbit Food Pyramid! My food pyramid consists of:
Produce: fruits and vegetables.
Whole Grains: brown rice, quinoa, couscous, whole grain pasta, whole grain breads, whole oats, and whole corn.
Protein: tofu, tempeh, Greek yogurt, cheese, beans, chickpeas, lentils, milk, eggs, turkey, and chicken.
Plant Based Fat: avocado, olives, nuts, and seeds.
Think and eat like a rabbit and nibble on choices that are plant strong and nutrient rich.
It’s easy! Just start with these basic guidelines:
Breakfast: 1 serving of fruit, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Lunch: 2 servings of vegetables, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Dinner: 2 servings of vegetables, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Snack: 1 serving of fruit, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Here is an idea of what one serving from each food group equals in the Rabbit Food world:
Veggies: (lunch & dinner)
1 cup fresh
1 cup frozen
½ cup canned
Fruit: (breakfast and snack)
1 piece, about the size of a tennis ball
1 cup fresh or frozen
½ cup canned (no sugar added)
¼ cup dried (unsweetened)
1 slice of whole grain bread
½ whole grain English muffin or whole-grain pita
½ cup cooked brown or wild rice, whole-grain pasta, or quinoa
¼ cup uncooked oats
2 cups air popped popcorn
2 taco sized whole-corn tortillas
1 cup skim or soy milk
6oz plain nonfat Greek yogurt
½ cup nonfat cottage cheese
¼ cup nonfat ricotta or cream cheese
1 slice reduced fat cheese
¼ cup reduced fat shredded cheese
¼ cup of egg whites
3oz chicken, turkey, or fish
½ cup cooked beans or lentils
¼ package of tofu or tempeh
PLANT BASED FAT:
1 Tbsp oil
2 Tbsp nuts
1 Tbsp nut butter
¼ medium avocado
2 Tbsp 70% dark chocolate chips
And here is a variety of foods in each group!
PRODUCE: (fresh or frozen with no sugar or salt added)
Sugar Snap Peas
Whole Corn Tortillas
Whole Grain Bread
Whole Grain Couscous
Whole Grain English Muffin
Whole Grain Pasta
Whole Grain Pita
Nonfat Cottage Cheese
Nonfat Greek Yogurt
Notfat Ricotta Cheese
Reduced Fat Cheese
PLANT BASED FAT: (All nuts, seeds, & nut butters should be unsalted and unsweetened containing only the nut itself)
Dark 70% Chocolate
Cute fruit & veggie graphics inspired by Japanese kaomoji and coconut lane.
Portion sizes and meal structure ideas were adapted from Cinch! By Cynthia Sass.