Easy, Healthy Meals: A 3-day Plan

Content by: NCES, Inc.

Choose this 3-day, healthy meal plan for great for young adults, college age or any adult.

Easy, Healthy Meals:  A 3-day Plan
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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*6
- 1 cup microwaved broccoli (with cheese sauce, if desired)
- Slice multi-grain bread *7
- Lite ice cream or frozen yogurt

Snacks
- Fat free chocolate milk
- Trail mix *8
- 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 *9
- Acorn squash *10, 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

Think about the Season, when choosing a nutrient dense diet with fresh choices!

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Mealtime Mania: Make time for Breakfast!