Menu Ideas

Adding variety to your daily meals

It’s easy to get into a routine and eat the same foods nearly every day. Here are ideas to add variety
to your breakfast, snack, lunch or dinner. If you find you’re still hungry, add more vegetables to your
meals or snacks.

Breakfast ideas
1. 1 to 2 eggs, 1 slice whole-wheat toast with 6. E
 gg frittata (vegetables cooked in olive oil
nut butter and fruit, such as an orange with 2 eggs), low-fat milk and fruit, such as
raspberries
2. Greek yogurt (fewer than 15 grams of
total sugar) with blueberries and 7. U
 nsweetened oatmeal with frozen berries,
2 tablespoons nuts low-fat milk and walnuts

3. 2 slices whole-wheat toast with peanut 8. Whole-grain cereal (fewer than 6 grams of
butter and banana sugar) with low-fat milk and strawberries

4. Breakfast sandwich (1 whole-wheat English 9. Whole-grain waffle with peanut butter,

muffin with 1 egg, 1 slice cheese, 1 slice low-fat milk or yogurt, and fruit, such as
low-sodium ham and handful of fresh blueberries
spinach) and fruit, such as a pear
10. S
 moothie made with low-fat milk, plain
5. Breakfast burrito (whole-wheat tortilla with yogurt, frozen berries and fresh spinach
scrambled egg, cheese and veggies, such as or kale
spinach, peppers and onion)
11. Cottage cheese with pineapple, ½ whole-
wheat bagel with cream cheese

Snack ideas
1. Raw cucumbers and peppers with hummus 6. Smoked salmon and cream cheese on
cucumber slices
2. 3 cups low-fat popcorn
7. String cheese
3. Lunch meat rolled up with baby arugula and
shredded carrots 8. Apple slices topped with thin slices of
aged cheese
4. Cottage cheese with berries
9. ¼ cup unsalted nuts
5. Celery sticks with tuna salad

CONTINUED
Lunch ideas
1. Egg- or chicken-salad sandwich (made with
mayo on 1 to 2 slices whole-grain bread),
yogurt and raw vegetables, such as carrots
or grape tomatoes
2. Leafy green salad with grilled salmon,
diced vegetables, vinaigrette dressing and
rye crispbread crackers
3. Whole-wheat tortilla wrap with lean turkey,
shredded cheese, lettuce and avocado,
with fruit, such as berries, on the side
4. Lentil soup with whole-grain crackers,
raw vegetables with light ranch dip and
low-fat milk
Dinner ideas
1. Omelet (1 to 2 eggs, shredded cheese
and vegetables, such as onions, spinach
or peppers) and 1 slice whole-grain toast
with whipped butter
2. Turkey burger on whole-grain bun, low-fat
milk and roasted vegetables, such as sweet
potatoes, carrots and mushrooms
3. Whole-wheat pita pizza (mozzarella cheese,
tomato sauce, yellow peppers and
mushrooms)
4. Turkey and bean chili with whole-grain
crackers, low-fat milk and fruit, such as
grapes
5. Baked or grilled fish with brown rice and
steamed broccoli
5. 2 whole-wheat sandwich thins with lean
turkey, leaf lettuce, tomato and avocado,
with 100-calorie yogurt and fresh fruit,
such as kiwi, on the side
6. Cottage cheese with melon or mango,
whole-grain crackers and almonds
7. Leafy green salad with avocado, chicken
breast, feta cheese and vinaigrette
dressing, with fruit, such as an orange,
on the side
8. Grilled cheese sandwich on 2 slices whole-
wheat bread, an apple and a small salad with
oil and vinegar
6. Chicken stir-fry with mixed vegetables,
quinoa and low-fat milk
7. Taco salad (lean ground beef or turkey,
black beans, reduced-fat cheese, salsa and
leafy greens)
8. Whole-wheat pasta with lean turkey or
beef, tomato sauce and green salad with
vinaigrette dressing
9. Steamed shrimp with wild rice, green
beans and low-fat milk
10. B
 aked chicken breast with asparagus and a
baked sweet potato topped with sour
cream or plain Greek yogurt
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