Easy, Healthy Meals: A 3-day Plan
Content by: NCES, Inc.
Choose this 3-day, healthy meal plan, that's great for young adults, college age or any adult. Click to check out these meals and Learn More!
Calculator
Share Item
Presentation
Author
DAY 1
Breakfast
- Banana and peanut butter smoothie
Lunch
- Hummus sandwich on pita bread, lettuce, tomato, shredded carrots, onions, green pepper slices
- Triscuit® Thin Crisps, Onion flavor
- Vanilla yogurt with added fresh fruit (strawberry slices, blue berries, apple or pear chunks, etc.)
- Water
Dinner
- Bean, lentil soup
- Salad with lite dressing
- Microwaved sweet potato
- Water
Snacks
- Nutrition bar
- Fat free milk
- Orange slices
DAY 2
Breakfast
- Oatmeal, instant, prepared with fat free milk
- High calcium orange juice
Lunch
- Turkey & cheese roll up (use flour tortilla) with avocado or Romaine lettuce, tomato and mustard, mayo or dressing
- Baked Chips
- Red grapes
- Water
Dinner
- Whole grain pasta with tomato sauce topped with grilled chicken chunks
- 1 cup microwaved broccoli (with cheese sauce, if desired)
- Slice multi-grain bread
- Lite ice cream or frozen yogurt
Snacks
- Fat free chocolate milk
- Trail mix
- Baby carrots
DAY 3
Breakfast
- Whole grain bagel with peanut butter
- Fat free milk
Lunch (at restaurant)
- Grilled chicken sandwich from restaurant, with lettuce & tomato
- Fruit smoothie
- Iced tea, unsweetened (you add your own sweetener if desired)
Dinner
- Bean & cheese burrito
- Acorn squash, microwaved whole
- Pear, chopped and topped with vanilla yogurt and almond slivers
- Water
Snacks
- Mixed nuts
- Banana
- Pretzels or cheddar cheese
- Mini rice cakes
- Flavored seltzer water
There are pros and cons to every food available in the grocery store. Use this basic guide to educate yourself and clients in navigating the grocery store effectively. The best choice is an informed choice.
Grocery Store Guide
Wanting to add physical activity into your routine? At first this can seem like an overwhelming task. But keep in mind, you aren't training to be a professional athlete, or competitive body builder. It is okay to start slow and work your way up. L...
Getting Active
Wanting to jumpstart your workout routine? Wondering where to start? Watch how to fit workouts into your fast paced, college lifestyle. Get started with low intensity workouts, squeezing in a quick HIIT workout, and making the most of your fitness...
Campus Workouts Made Simple