Meal Planning Ideas

Do you have good intentions of eating healthfully to control or lose weight but don’t know where to start? Here are some great meal ideas from breakfast through dinner. Pick and choose your favorites to start eating better now! We have suggested meals that are low in fat and feature lower-calorie cooked grain dishes (mostly whole), fruits, vegetables, beans and low-fat dairy items:
Breakfast:
• Oatmeal with raisins and skim milk
• English muffin with jam, banana and yogurt
• Whole grain cereal, skim milk, fresh fruit
• Yogurt mixed with fruit and whole grain cereal
Snacks:
• Baby carrots, fat-free light yogurt
• Fat-free light yogurt, fresh fruit
• Low-fat vegetable soup
• Baked potato with fat-free sour cream
• Apple, orange, banana or other fruit
Lunch and Dinner:
• Large low-fat salad, low-fat stiry fry dish
• Large low-fat salad, low-fat soup
• Large low-fat salad, low-fat chili
• Large low-fat salad, low-fat pasta dish
• Large low-fat salad, beans and rice
• Baked fish or chicken, large lowfat salad, rice or potato
• Large low-fat salad, baked potato with fat-free sour cream
• Large low-fat salad, low-fat risotto dish
Recipes are found at www.foodandhealth.com

Staple Items to Keep on Hand for Healthful Meals:
Apples
Baby carrots
Bananas
Berries
Cucumber
Fruits in season
Grapefruit
Green onions
Melon
Potatoes
Salad greens
Tomatoes
Veggies in season

Cans of low-fat, low-sodium chili or beans
Cans of low-sodium vegetable soup
English muffins
Flavored vinegar for salad
Lentils or other dried beans
Low-cal fruit preserves
Oatmeal
Pasta
Pasta sauce, low sodium
Raisins
Rice
Whole grain cereal (unsweetened)

Fat-free sour cream
Parmesan cheese
Skim milk
Yogurt - fat-free, light

Chicken breasts
Fish, fresh or frozen, unbreaded

Frozen beans/legumes  (sodium free)
Frozen stir fry veggies

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