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Lean Meal Ideas

Breakfast ideas

Whole-grain

  • Oatmeal
  • High-fiber cereal
  • Fruit smoothie
  • Light yogurt mixed with granola
  • 2 slices of 100% whole-wheat toast with light jelly

Dairy

  • Skim milk
  • Light yogurt

Fruit

  • Banana
  • Orange
  • Apple
  • Pear
  • Melon
  • Berries

Lunch ideas

Entrée

  • Whole-wheat pasta with steamed vegetables and red sauce
  • Whole-wheat bread sandwich with canned tuna and mustard or sliced chicken breast topped with tomato and spinach
  • Vegetable or lentil soup
  • Beans and rice
  • Green salad topped with fresh veggies and chickpeas and/or white chicken or turkey meat

Side dish

  • Fruit
  • Steamed or raw vegetables
  • Side green salad

Dinner ideas

Entrée

  • Broiled or grilled fish
  • Roasted or baked skinless chicken
  • Stir-fry with vegetables, brown rice, and tofu
  • Sushi
  • Low-fat turkey or veggie chili

Side dish

  • Side salad
  • Beans and rice
  • Steamed veggie
  • Baked sweet potato
  • Fruit salad

Recipe Substitutions for Healthy Meal Makeovers

If recipe calls for…  replace with…
1 whole egg  2 egg whites or 1/4 cup of egg substitute
Butter or margarine stick light margarine or spread
1 cup sugar 1/2 cup sugar and 1/2 cup sugar/substitute, such as Equal
Whole milk skim milk
Sausage or ground beef lean ground turkey or chicken, drained
Vegetable oil for frying nonstick cooking spray
Bread crumbs crushed whole-wheat cereal
Chocolate chips raisins or dried cranberries
2/3 cup oil, margarine, or shortening 1/3 cup applesauce 1/3 cup oil/margarine
High-sodium marinade fat-free broths or fruit juices
Sour cream or mayonnaise low-fat or light sour cream/mayonnaise
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