Breakfast basics
Choose foods high in protein and nutrient-dense carbohydrates, such as whole grains, low-fat dairy and whole fruit. This could include re-heating leftovers.
Adding more vegetables
* Add an extra cup of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish.
* Add slices of cucumber, peppers, or onions to a sandwich.
* Add veggies as a filling in a burrito or quesadilla. Top a pizza with veggies.
* Shred carrots, zucchini, or an apple into muffins or other baked goods.
* Use fruits and vegetables, such as unsweetened apple sauce or avocado to replace some of the saturated fat and sugar in a recipe.
* Blend greens into a smoothie.
* Grill vegetable kabobs, such as tomatoes, green peppers, and mushrooms.
Adding more fruits
* Fruit makes a great to-go snack. Pack a banana, apple or grapes, or any kind of dried fruit.
* Add crushed pineapple to coleslaw.
* Add fruit to your salad, such as dried cranberries, raisins, or chopped apple.
* Make fruit the center of dessert, such as cut-up or whole berries, chunks of citrus fruit, or sliced bananas.
Meal ideas
Focus on entrees with less meat, more vegetables and more whole grains.
* Pasta or rice with lean ground turkey or garbanzo beans, variety of chopped veggies and tomato sauce.
* Large salad with greens, chopped vegetables, lean meat or seafood, and legumes (e.g. garbanzo or kidney). Top with an oil and vinegar dressing.
* Stir-fry with 3-4 kinds of sliced vegetables, chicken breast or extra firm tofu, and brown rice or whole grain couscous. Season with garlic, ginger and low-sodium soy sauce.
* Soup with beans or lentils, chopped vegetables, and instant barley.
Snack ideas
* Peanut butter + apple slices, celery sticks, or whole grain crackers
* Hummus + sliced veggies (carrots, cucumber, string beans)
* String cheese and whole grain crackers or fruit
* Homemade granola bars
* Homemade trail mix with whole grain cereal, seeds, nuts and dried fruit
* Plain yogurt with sliced fruit or berries
* Whole grain cereal with low-fat milk
* Homemade smoothie with whole fruit and plain yogurt
