top of page

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!

Easy, Healthy Meals:  A 3-day Plan

Calculator

Share Item

Share Item

PDF

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

How to Stretch Your Grocery Budget: Food Storage Tips

Follow a few of these tips to make your groceries last longer and stay fresh!

💡 Features: Produce, Budget, Shop, Save Money, Store, Supermarket, More for your Money
🏷 Tags: Download, Handout, Infographic, Poster

How to Stretch Your Grocery Budget: Food Storage Tips

Macro Myths: Protein

Decipher between fact and fiction when it comes to the macronutrient of protein. Read more information on protein myths and share the digital handout to spread awareness. 💡 Features: Nutrients, Kidney, vegetarian, vegan, soy, proteins 🏷 Tags: D...

Macro Myths: Protein

Vitamin D - When to test?

Vitamin D can be produced within the body, as well as obtained from diet. Read more about when to test vitamin D levels, and how to maintain adequate levels. 💡 Features: Sunshine Vitamin, UV Rays, Winter Blues, SAD, Supplement, Vitamin D Test 🏷...

Vitamin D - When to test?

bottom of page