Here are suggested meals with whole grain options
Breakfast Samples
- 1-2 eggs, 3-4 egg whites or mix 1 egg and whites, 1-2 slices whole grain toast, canola oil for cooking
- 1/4 cup steel cut oats, fresh berries or 1/2 grapefruit
- 1/2 cup old fashioned oats with 1/4 teaspoon coconut oil, cinnamon and nutmeg, 1/2-1 banana
- 3/4-1 cup whole grain cereal and 1/2 cup low-fat milk
- 1 cup plain greek yogurt, 1/4 cup low-fat granola and fresh berries
Lunch and Dinner Samples
- Rice bowl made with 3/4 cup brown rice, 3 oz turkey or lean beef chopped meat, chopped lettuce, tomatoes and scallions, 1/2 avocado diced and squeeze from 1/2 lime.
- 1/2-1 whole wheat wrap, 2-3 slices lean low-sodium turkey or chicken, 1/2 cup raw veggies such as salad greens, shredded carrots, spinach, 1 tablespoon hummus
- 3 oz turkey or lean chopped meat burger, 1 whole grain bun, 1 cup fresh cole slaw, 1 low-fat mayo or dressing for cole slaw.
- 1 bowl pasta – 1/2-1 cup whole grain pasta, 3 oz grilled chicken, fish or lean red meat, 1/2 cup veggies, 1 tablespoon canola or olive oil for cooking. Mix all pasta, protein and veggies together with garlic and seasoning.
- 1/4-1/2 black beans or 3 oz grilled chicken, fish or lean red meat, 1/2-1 cup brown rice or quinoa, chopped grilled or steamed veggies, 1 tablespoon canola or olive oil for cooking.
- 3 oz grilled chicken, fish or lean red meat, 1 white or sweet baked potato and grilled or steamed veggies, 1 tablespoon canola or olive oil for cooking.
- 3 oz baked chicken cutlet breaded with WHOLE grain panko crumbs and topped with diced tomatoes tossed with basil, crushed fresh garlic, salt and balsamic vinegar. Place chicken and tomatoes on top fresh arugula tossed in 1/4-1/2 tablespoon olive oil, balsamic vinegar, salt, pepper and squeeze from half a lemon.
