Grain + Vegetables + Protein + Sauce Grain Select one cup of brown rice, white rice, quinoa, couscous or whole wheat pasta Vegetables Choose ½ cup or more of steamed, sauteed or roasted bell peppers, onions, winter squash, broccoli, carrots, zucchini or mushrooms Protein Choose 2–3 ounces of cooked chicken, turkey, ground beef or poultry,