top of page

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!

Easy, Healthy Meals:  A 3-day Plan

Calculator

Share Item

PDF

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

Reading Food Labels

Food consumption begins at the grocery store! The more you understand about what's inside the food you are eating, the better choices you can make. Use this slideshow to help you decipher food labels, and the download as a cheat sheet for all thos...

Reading Food Labels

Nutrition for Active Teens: Professional Resource

Working with active teens can be complicated. Navigating a complex social circle, growing bodies and a continual battle with self confidence would be tough on any athlete. Setting up for success!

Nutrition for Active Teens: Professional Resource

Nutrition for Active Teens: Tips for Powerful Performance

Wondering how to fuel your body for the big game? Read about healthy eating habits for game day, so you can power up your performance...

Nutrition for Active Teens: Tips for Powerful Performance

bottom of page