Breakfast Lunch/Dinner Snacks
Aim to add a protein + carbohydrate (grain, fruit, vegetable). Pack a punch with fruits and vegetables + your favorite protein. Find options <200 calories, pair a carbohydrate (grain, fruit, vegetable) with a protein.
Oatmeal with fruit and/or nuts Bowl of salad with mixed greens and chicken/turkey pieces Celery sticks, rice cakes, crackers or an apple with peanut butter
Hard-boiled eggs with fruit Wheat tortilla filled with black beans, lettuce, tomato and cheese Yogurt parfait (yogurt + nuts/fruit)
Scrambled eggs with diced vegetables (onion, tomato, pepper) Open-faced sandwich filled with your favorite protein & veggies Cheese and crackers
Peanut butter toast Crackers and cheese slices with fresh fruit Vegetable sticks with dip (zucchini, carrot, pepper, tomato, cucumber)
Fruit smoothie (1 cup dairy, 1 cup fruit+ any extra toppings) Low-sodium soup with open-faced tomato and avocado sandwich Mixed nuts or trail mix (1/2 cup)
Breakfast taco (egg, bean, potato, vegetable) Rice with mixed vegetables and protein (meat, beans, fish) Mini-container of ready-to-eat food (cottage cheese, tuna)
Mixed nuts (1/2 cup) and piece of fruit Spaghetti squash with marinara and a side salad Hard-boiled egg(s)
High-fiber cereal Any fresh fruit/vegetable
Bag of popcorn
Granola bar + piece of fruit
Wheat pita/crackers and hummus