Looking for some healthy meal-time inspiration? We've rounded up some of our favorite healthy breakfast, lunch, dinner, and snack ideas that will keep you full, satisfied, and on track with your weight and health goals.

When putting meals and snacks together, the trick is to combine macronutrients (protein, carbohydrates, and fats) for a balanced dish.

• For meals, combine a portion of lean protein, whole grains (or starchy veggies}, 2 or more cups of fruits and vegetables, and a small portion of healthy fats.
• For snacks, pair a carbohydrate (like grains, or starchy veggies} with a protein (like hard-boiled eggs. or Greek yogurt} or a fat (like avocado). 

Work a few of these ideas into your repertoire to help you create complete meals and snacks that will keep you satisfied for hours and ensure your body is getting the nutrients it needs. 

BREAKFAST

Egg & Avocado Toast:

Wake up and energize your day with this breakfast! Toast whole wheat bread and then top with smashed avocado, salt & pepper, and a fried or scrambled egg.

Egg Muffins:

Whisk together eggs and chopped veggies. Pour mixture into a muffin tin and bake at 350 for 15-20 min. Pair with whole wheat toast or oatmeal for a complete meal.

Overnight Oats:

Combine ½ cup uncooked oats, ¼ cup Greek yogurt, and ½ cup milk of choice in a glass container. Mix and top with a lid. then leave in the fridge overnight. In the morning top with berries and cinnamon and enjoy. 

Egg Scramble:

Sautee spinach, mushrooms. and onions (or other favorite veggies). Scramble or fry 2 eggs and pair with the veggies and a side of whole wheat toast topped with ½ an avocado.

Oatmeal and Fruit:

Cook oatmeal and top with sliced banana or fresh berries. a small handful of almonds and chia seeds, and a sprinkle of cinnamon. 

LUNCH OR DINNER

Burger Bowl:

Sautee ground turkey and assemble your bowl with lettuce, tomatoes, cooked sweet potato, red onion, pickles, avocado, and then top with 4 oz. cooked ground turkey.

Burrito Bowl:

Roast veggies like broccoli, bell peppers, cauliflower, and sweet potato. Sautee ground turkey with taco seasoning. Cook quinoa according to package. Assemble bowl with spinach, roasted veggies, ¼ cup quinoa, ¼ avocado, 4 oz. cooked ground turkey, and top with a dollop of sour cream, salsa, cilantro, lime juice, and hot sauce.

Loaded Baked Potato:

Sautee ground turkey with taco seasoning. Bake or microwave a sweet potato and then add 4 ounces of the ground turkey on top. Top with avocado, tomatoes, lettuce, and a dollop of fat-free sour cream.

Chicken & Veggie Bake:

Bake boneless skinless chicken breast with your favorite seasonings and pair with roasted broccoli, carrots, and brown rice.

Salmon Bake:

Bake salmon and pair with roasted asparagus, and a side of quinoa.

Chicken or Shrimp Stir Fry:

Sautee your favorite veggies along with shrimp or skinless boneless chicken breast. Add seasonings like garlic, salt, & pepper, and then drizzle with coconut aminos. Pair with brown rice, quinoa, or whole wheat pasta.

Salad with Tuna:

Mix canned tuna with low-fat mayonnaise or Dijon mustard. Top over a bed of spinach or lettuce, tomatoes, cucumbers, carrots, and avocado. Top with a fat-free Italian salad dressing. Pair with whole wheat toast.

Shrimp Kebabs:

Skewer shrimp, green bell peppers, cubed pineapple, and sweet Vidalia onions. Brush with a low-cal teriyaki sauce and cook on a grill. Pair with quinoa or brown rice.

Veggie Tacos:

Fill 1-2 corn tortillas with black beans, Pico de Gallo, diced jalapeno, squeeze of lime, and dollop of fat-free sour cream. 

Salmon and Steamed Veggies:

Season salmon with lemon pepper and top with a slice of lemon. Add to a pan over medium-high heat and sear the bottom. Place veggies like broccoli, sugar snap peas, cauliflower, onions, and carrots in the pan with the salmon. Add ¼ cup water to the hot pan and immediately top with a lid. Steam salmon and veggies together until done and season veggies with salt and pepper to taste. Pair with brown rice, quinoa, or whole wheat pasta.

Shrimp Ceviche:

Combine diced cooked shrimp, diced mango, chopped red onion, cilantro, lemon, lime, roasted corn, and diced avocado in a bowl. Use sliced raw veggies or corn tortilla chips for dipping.

Shrimp Burrito Bowls:

Cook shrimp with chili lime seasoning. Serve in a bowl with fat-free refried beans, brown rice, salsa, avocado, jalapeno, olives, and fat-free sour cream.

Veggie Burger:

Cook a veggie burger and top it over a salad, roasted veggies, or over whole wheat bread with a side salad. 

SNACKS

Chia Seed Pudding with Fruit:

Combine chia seeds with ¼ cup milk of choice in a bowl. Whisk together and let sit in the fridge until it becomes "jelly-like." Top with berries or other fruit. 

Peanut Butter and Banana Pinwheels:

Spread 1 Tbsp. peanut butter over a whole wheat wrap. Slice banana and place in the middle of the wrap and sprinkle with cinnamon. Roll it up like a burrito, then slice into bite-sized pieces.

Guacamole and Sweet Peppers:

Smash avocado with a fork and mix in lime juice, salt, and pepper. Use sliced cucumber, bell pepper, or jicama for dipping.

HMR Bar:

Enjoy on-the-go, or cut into pieces and place in the freezer for a sweet frozen treat.

Almond Butter and Jelly Toast:

Toast whole wheat bread and top with 1 Tbsp. almond or peanut butter. Then top with sliced berries and a sprinkle of cinnamon.

Berry Yogurt:

Place ½-1 cup non-fat Greek yogurt in a bowl and top with berries and almonds or walnuts.

Veggies & Hummus:

Cut up raw veggies like peppers, cucumber, carrots, and jicama, and pair with a side of 2 Tbsp. hummus.

Eggs On-the-Go:

Make a few hard-boiled eggs and store in the fridge for quick snacks or make a batch of egg muffins.

Peanut Butter Apple:

Slice an apple into thin slices and sprinkle with cinnamon. Dip into 1 Tbsp. peanut butter or any other nut butter.

Cottage Cheese & Berries:

Top ½ cup of low-fat or non-fat cottage cheese with your favorite berries, and sprinkle with sliced almonds. 

Watermelon and Feta:

Cut watermelon and sprinkle with feta cheese and chopped mint.

Fruit & Cheese:

Pair low-fat string cheese with a sliced apple.

Popcorn:

Prepare air-popped popcorn and top with olive oil spray, dash of garlic powder, salt, and 2-3 Tbsp. nutritional yeast. 

ADDITIONAL TOOLS AND RESOURCES

Use the Phase 2 Healthy Eating Guide to help you plan healthy, low-calorie, satisfying meals.