Healthy Meal Ideas!     

Breakfast items

1. oatmeal, oat bran or cream of wheat with skimmed milk, banana or berries
2. nonfat yogurt, sliced fruit sprinkled with oatmeal
3. bowl of mixed fruit, slice of whole wheat toast
4. smoothie [blend skimmed milk, strawberries, & nonfat yogurt], with a slice of toast or ½ bagel
5. lowfat or nonfat cottage cheese and berries or other cut-up fruit

* use Benecol or Take Control margarine substitute if you have high cholesterol
 
Snack time

1. apple, pear, orange, or banana
2. carrots with fat free ranch dip
3. edamame beans
4. nonfat yogurt with fruit
5. baked sweet potato
6. whole wheat pita, hummus
7. spicy tomato juice and whole wheat crackers
8. whole wheat bread with peanut butter
9. almonds, walnuts, sunflower or pumpkin seeds [watch quantities]

1. lentil soup with whole grain lowfat crackers, large salad, light dressing and fruit
2. vegetarian burger on half a bun with lettuce, tomato, and fruit
3. tuna or chicken salad, 1 slice whole wheat bread or ½ pita
4. mixed beans (baked, black, kidney, garbanzo) with rice vinegar, fruit
5. sliced sweet potato, nonfat yogurt & fruit
6. baked potato, Benecol, large green salad with light ranch dressing
7. bowl of nonfat yogurt and sliced fruit with whole grain bread & peanut butter
8. chicken breast sandwich and fruit

1. stir fry vegetables with tofu or chicken or shrimp and brown rice; green salad
2. vegetable soup [can be made in advance and frozen], green salad-lt drsg; fruit
3. baked or grilled fish or chicken, baked potato, steamed veggies or salad
4. scrambled eggs or egg beaters, whole grain toast, melon or other fruit
5. steamed vegetables, protein enriched spaghetti with tomato sauce & fruit
6. ½ acorn squash filled with nonfat or lowfat cottage cheese, top with brown sugar or molasses