Trying to figure out the right foods to buy is tough.

Here are some helpful lists to help you meal plan to get the best foods for your body.

Breakfast

Said to be the most important meal of the day so here are some ideas to kick start your morning.

  • Mixed Berries      

  • Yogurt                                      

  • Eggs (yolk is high in cholesterol although highly nutritious)

  • Real fruit smoothies

  • Turkey bacon (2 slices)

  • Whole grain bread

  • Non-hydrogenated margarine or  Coconut oil

  • Nut spread or no-sugar added 

  • Peanut butter

  • Any fruit (Apples, Oranges, 

  • Bananas, Pears Kiwi, Lemon, Grapes, 

  • Cherries, Mango, Pineapples, 

  • Grapefruit, Pomegranate, etc.)

  • Cottage Cheese

  • Vegetables and Legumes (Spinach, Arugula, Kale, Broccoli, Carrots, Cauliflower, Bell Peppers, Brussels Sprouts, Zucchini, Asparagus, Cabbage, Cucumbers, Celery, Onions, Sweet Potato, Butternut Squash, Lettuce, Mushrooms, Turnip, etc.)

  • Skim Milk or 1% Milk

  • Rolled Oats or Steel Cut Oats (Stay away from sugary oatmeal. It’s better to add your own natural sugar)

  • Protein Pancakes

  • Whole Grain Cereals 

  • Nuts, Seeds and Soy products such as Almonds, Walnuts, Cashews, 

  • Sunflower seeds, tofu, etc.

Snacks

Snacks matter. Those quick little bites to help you get through the day. Here are healthy snack ideas for when you have the munchies.

  • Dark Chocolate

  • Dried Fruit

  • Fresh Fruit

  • Yogurt

  • Vegetable Sticks

  • Popcorn

  • Rice Cake with Nut Spread or No Sugar added Peanut Butter

  • Fruit Smoothie

  • Nuts and Seeds

  • Hummus, Tzatziki

  • Whole Grain Crackers

  • Pickles

Lunch/Supper

Typically the biggest meals of each day for most people. Make it a powerhouse of nutrition for your body with these ideas.

  • Beans

  • Chickpeas

  • Quinoa

  • Lentils

  • Whole Grain Bread

  • Rye

  • Eggs (yolk is high in cholesterol. Although also high in Vitamin D)

  • Yogurt

  • Nuts, Seeds and Soy products such as Almonds, Walnuts, Cashews, Sunflower Seeds, Tofu, etc. 

  • Chicken/Ground Chicken

  • Turkey

  • Lean Cuts of Steak

  • Mixed Berries

  • Turkey Bacon (2 slices)

  • Real Fruit Smoothies

  • Non-Hydrogenated margarine or Coconut Oil

  • Nut Spread or No Sugar Added Peanut Butter

  • Cottage Cheese

  • Any Fruit (Apples, Oranges, Bananas, Pears, Kiwi, Watermelon, Cantaloupe, Mango, Cherries, Grapefruit, Pineapple, pomegranate etc.)

  • Salad (Vinaigrette salad dressing)

  • Vegetables and legumes (spinach, arugula, kale, broccoli, carrots cauliflower, bell peppers, Brussels Sprouts, Zucchini, asparagus, cabbage, turnip, cucumbers, tomato, celery, onions, sweet potato, mushroom, butternut squash) *No white potatoes

  • Skim Milk or 1% Milk

  • Tuna or Salmon (Fresh or Canned packed in water)

  • Wild Rice or Brown Rice (pre-soak before consumption)

  • Barley

  • Any Fish or Seafood (Haddock, Halibut, Cod, Crab, Shrimp, Oysters, etc.)

Great nutritional choices will
lead you to great health.