Breakfast
- Aim to add a protein + carbohydrate (grain, fruit, vegetable).
- Oatmeal with fruit and/or nuts
- Hard-boiled eggs with fruit
- Scrambled eggs with diced vegetables (onion, tomato, pepper)
- Peanut butter toast
- Fruit smoothie (1 cup dairy, 1 cup fruit+ any extra toppings)
- Breakfast taco (egg, bean, potato, vegetable)
- Mixed nuts (1/2 cup) and piece of fruit
- High-fiber cereal
Lunch/Dinner
- Pack a punch with fruits and vegetables + your favorite protein.
- Bowl of salad with mixed greens and chicken/turkey pieces
- Wheat tortilla filled with black beans, lettuce, tomato and cheese
- Open-faced sandwich filled with your favorite protein & veggies
- Crackers and cheese slices with fresh fruit
- Low-sodium soup with open-faced tomato and avocado sandwich
- Rice with mixed vegetables and protein (meat, beans, fish)
- Spaghetti squash with marinara and a side salad
Snacks
- Find options <200 calories, pair a carbohydrate (grain, fruit, vegetable) with a protein.
- Celery sticks, rice cakes, crackers or an apple with peanut butter
- Yogurt parfait (yogurt + nuts/fruit)
- Cheese and crackers
- Vegetable sticks with dip (zucchini, carrot, pepper, tomato, cucumber)
- Mixed nuts or trail mix (1/2 cup)
- Mini-container of ready-to-eat food (cottage cheese, tuna)
- Hard-boiled egg(s)
- Any fresh fruit/vegetable
- Bag of popcorn
- Granola bar + piece of fruit
- Wheat pita/crackers and hummus
