Healthy Meals & Snack Ideas


Turkey or vegetarian chili

Turkey, tuna or salmon burgers, steamed vegetables, rice or potatoes or on a whole wheat bun

Turkey meatballs with a grain and salad

Grilled chicken, grilled or steamed vegetables, starch

Fajitas/wraps—Might include chicken, turkey, or beans with grilled vegetables

Soups, low sodium especially vegetable or chicken-based, not beef- or cream-based. Vegetable soups that are low in starch such as low in noodles, pasta, or potatoes. Soup and a good whole grain bread would be a very attractive meal for many, especially in winter. Bean or vegetable soups with beans are an excellent choice, such as lentil or pea soup, for a soup with protein.

Sliced, freshly baked turkey with bread (sandwich), potatoes, rice, and/or steamed or grilled vegetables.

Vegetable (veggie) burgers on a whole wheat bun with grilled or steamed vegetables or a salad.

Chicken or turkey stir-fry, with Chinese flavors of soy sauce, garlic and ginger, perhaps over rice. Fresh or frozen.

Pasta primavera, with generous amounts of vegetables and small to moderate amounts of pasta.

Cholesterol-free omelet (using egg substitute) with added vegetables such as mushrooms, onions and peppers. 1-2 slices of whole-grain bread would make a complete entrée for breakfast, lunch or dinner.

Pasta (preferably whole wheat or a whole grain blend) with marinara sauce, no oils or fats or pasta, marinara sauce and non- or low fat cheese, tofu, beans, or other lean protein.

Grilled fresh or frozen fish with boiled/baked potatoes, rice, pasta, quinoa, and/or vegetables.

Mexican entrée, such as refried or regular beans, salsa, shredded low fat cheese, nonfat sour cream or yogurt, shredded lettuce and tomato slices with a choice of a flour or hard corn tortilla or non-or low fat tortilla chips.

Veggie ideas:

  • Vegetables that grill well are zucchini, peppers, onions, eggplant, mushrooms of all types, asparagus, broccoli, garlic, broccoli rabe, and summer squash.
  • Baked white potatoes or yams
  • Baked potato bar: toppings might include low- or nonfat sour cream or fat-free plain yogurt, fat-free butter spray or light margarine, chives, fat-free bacon bits, salsa, nonfat shredded cheese, fat-free salad dressing, low fat or non-fat cottage or ricotta cheese, black pepper The Nutrition Counseling Specialists