Sample Meal Ideas


  • 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
Family eating a healthy 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
Father and son eat a healthy snack


  • 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