Milk

1 cup of milk
1 cup of yogurt
1-2 oz. of cheese

Vegetables

1 cup leafy veggies
1/2 cup cooked veggies
3/4 cup veggie juice

Meat

3 oz. of meat, chicken, fish
1 egg
1/2 cup cooked dry beans

Fruit

1 whole apple
1/2 cup chopped fruit
3/4 cup fruit juice