Nutrition Month Meal Ideas

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The Nutrition Month fun continues in today's post, which is all about fast and lean meal ideas.

As I mentioned last week, it's often wise to choose foods that need to be eaten with a fork or spoon, as many of them are traditionally more nutrient-dense than their counterparts, which are often eaten out of bags.

That doesn't mean that you have to give up fast meals, though. There are lots of ways to fit a healthful meal into a packed schedule -- here are a few fun ideas to help get your clients started with this approach!


  • Cooked oatmeal with nuts and fresh berries
  • Cooked cream of wheat or Wheatena with a grapefruit on the side
  • Shredded wheat or unsweetened whole grain cereal with a side of sliced melon
  • Muesli (nonfat light yogurt mixed with fruit and dry rolled oats, can be refrigerated overnight)


  • Whole grain pasta with red sauce and added veggies
  • Tuna salad made with light mayonnaise and served on lettuce
  • Chicken breast salad made with nonfat mayonnaise and served on a green salad
  • Broth-based soup
  • Low-fat vegetarian chili
  • Baked potato with nonfat Greek yogurt and chives


  • Poached, baked, or grilled fish with brown rice and steamed vegetables
  • Low-fat stir-fry with veggies, brown rice, and lean protein
  • Chicken breast: roasted, baked or grilled (without skin), served with quinoa and roasted vegetables
  • Beans and rice

For more great meal resources, check out these chef-tested books!


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