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
Not sure how to plan for a balanced breakfast? Discover more ways to combine food groups in order to stay full and get lasting energy ... Read More!
Planning Breakfast
Not sure what food to reach for in the morning? Use these tried and true breakfast greats to help create a weekly meal plan to reach your nutrition goals. And add even more nutrients to your breakfast by adding a few extra fruits & vegetables to t...
Tried and True Breakfast Greats
Tired of having the same thing for breakfast day after day? You don't have to stick to conventional breakfast foods every morning. Use these ideas for some breakfast inspiration ...Read More!
Breakfast Boredom Bust