EASY TO MAKE MEALS AND SNACKS
BREAKFAST IDEAS
High-fiber, low sugar cereal (>5 grams of fiber per serving) (Shredded Wheat, Kashi Go-Lean Crunch)
Whole-grain toast, English muffin or Sandwich Thin with peanut butter and/or low sugar jelly/jam
Pancakes, waffles or French toast topped with applesauce, syrup or low sugar jelly/jam
Oatmeal, Cream of Wheat, Wheatena, grits, or cooked rice cereal
Homemade muffins or quick breads (make with applesauce instead of oil)
Egg-white omelet with vegetables and/or low-fat cheese
Scrambled, poached or boiled eggs
Baked apple (cored) made with low-fat granola cereal
Low-fat yogurt & fruit blended together for a smoothie
Fruit or vegetable pizza made with toasted English muffin and low-fat cream cheese
BREAKFAST DAIRY IDEAS BREAKFAST FRUIT IDEAS
Low fat milk: White, chocolate or strawberry Bananas, apples, unsweetened applesauce
Low-fat yogurt Pears, oranges, kiwifruit
Low-fat cottage cheese Strawberries, blueberries, raspberries
String cheese Honeydew, cantaloupe, watermelon
Light soy milk: Vanilla, original or chocolate Peaches, mixed fruit, pineapple
Light yogurt smoothie drinks Grapes, mango, papaya, mandarin oranges
SNACK IDEAS
Fruit (fresh, frozen, canned in juice, or dried)
Cut up raw vegetables with a low-fat dip
Wheat crackers or a Flat-out wrap with low-fat cheese or peanut butter
Whole-grain bread/small bagels/English muffins with peanut butter/low-sugar jam/jelly
Low fat milk: White, chocolate or strawberry
Light soy milk: Vanilla, original or chocolate
Light yogurt or fruit smoothies
Hard boiled egg or deviled eggs (make with light mayo)
Whole-grain, low-sugar, ready-to-eat cereal
Low-fat cottage cheese or string cheese
Light popcorn, low-fat pretzels, or rice cakes
Low-fat pudding or sugar-free gelatin
Light ice cream or frozen yogurt
No sugar added popsicle or juice bar
Baked tortilla chips with salsa or low-fat baked potato chips
Low-fat granola bar or breakfast bar
Graham crackers, animal crackers, ginger snaps, vanilla wafers or fruit newtons
Homemade muffins or breads made with applesauce instead of oil
Trail mix made with your favorite cereals, add few nuts & a few raisins
Peanuts, walnuts, almonds, cashews (watch portion size)
Protein: meat, pork, chicken, turkey, fish, eggs & soy-based products
Protein & Carbs: low-fat dairy (milk, yogurt, cheeses)
Carbs, Protein & Fat: oatmeal-cooked & dry cereals, breads, pasta (whole wheat preferred), brown rice & potatoes
Carbs: fresh, frozen, canned, dehydrated fruits, fruit juices & vegetables (vegs also have a little protein)
Heart Healthy Fats: peanut butter, avacoados, nuts, seeds, olive & canola oil
LUNCH IDEAS
Salad with chopped egg, cold meat or grated cheese
Vegetable, tomato, chicken noodle or beef barley soup
Turkey or lean ham sandwich, use low-fat mayonnaise or mustard
Roast beef, pork or chicken sandwich
Grilled chicken breast sandwich
Egg, chicken, or ham salad sandwich made with light mayo
Tuna melt: Mix tuna, light mayo, low-fat cheese; spread on wheat bun & melt
Peanut butter and banana sandwich
Grilled low-fat cheese sandwich
Chicken slices, chopped vegetables and lettuce with light salad dressing
Wheat tortilla or pita with sliced chicken, lettuce, & light dressing
Baked potato topped with low-fat sour cream, mozzarella cheese and salsa
Toasted English muffin or Bagel topped with marinara sauce and mozzarella cheese
DINNER IDEAS
Veggie or cheese pizza (blot extra oil with a napkin) (Canadian bacon instead of sausage)
Whole-wheat pasta with red sauce and lean meat
Baked potato with low-fat chili, cottage cheese or baked beans
Cod or other baked, poached or grilled fish
Beef stew (stewing beef, broth, potatoes, carrots)
Tuna casserole (water-packed tuna), low sodium cream soup, frozen peas)
Meatballs or meatloaf baked in muffin tins (for portion control)
Chicken casserole (chicken, low sodium cream soup, wheat noodles, vegetables)
Chili (made with lean ground meat or ground turkey)
Meatless chili (kidney beans, tomato sauce, spices)
Stir-fry (fresh/frozen vegetables & diced chicken/beef/ pork) with light soy sauce
Baked turkey, chicken (white meat), lean roast beef or lean roast pork
Lasagna made with low-fat cheeses and lean ground meat/turkey
Vegetarian lasagna made with low-fat cream sauce
LUNCH/DINNER VEGETABLE IDEAS LUNCH/DINNER DAIRY IDEAS
Side salad with low-fat dressing Low fat milk: White, chocolate or strawberry
Steamed vegetables (cauliflower, broccoli, carrots, peas) Low-fat yogurt or yogurt smoothie
Carrot sticks & other raw vegetables with low-fat dip Low-fat cottage cheese
Green beans, pea pods, tomatoes… String cheese or reduced fat cheeses
Low-fat coleslaw Light soy milk: Vanilla, original or chocolate
LUNCH/DINNER FRUIT IDEAS LUNCH/DINNER STARCHY IDEAS
Bananas, mixed fruit salad Boiled red potatoes
Apples, unsweetened applesauce Baked potato/Baked potato wedges
Oranges, mandarin oranges Sweet potato/Baked sweet potato fries
Peaches, pineapple Squash
Strawberries, blueberries Whole-wheat tortilla, wheat pita or Flat-out wrap
Raspberries, blackberries Wheat bread, bun or sandwich thins
Grapes , mixed fruit Breadsticks or English muffins
Pears, papaya Brown rice or whole wheat pasta
Honeydew, cantaloupe, watermelon Home-made muffins/breads
Kiwifruit, mango Cornbread
Baked apple, baked pears Whole-grain crackers
Black or red beans and rice
Tracy Ackerman, MS, RD, CD, CDE, RCEP, Grant Regional Health Center, (608) 723-3272/tackerman@grantregional.com,
FILE:EASYTOMAKEMEALSANDSNACKS