Healthy Meal Ideas



Use this helpful list to plan your next catered event, or even your lunch and home meals.

Select any appropriate food restrictions

 

Breakfast

Canadian bacon
Egg sandwiches on whole wheat English muffins
Fat-free and low-fat yogurt
Fresh fruit or fruit salad
Hard-boiled eggs
High-fiber cereals
Instant oatmeal packets (with hot water available)
Make-your-own parfait bar with yogurt, granola, and fruit
Oatmeal with cinnamon, brown sugar, dried fruit
Omelet bar
Pinto beans
Red potato baked home-fries
Scrambled eggs
Turkey or chicken sausage
Vegetable frittata
Vegetable omelets
Warm tortillas
Whole grain breads with nut butter spreads
Whole grain muffins (mini or small)
Whole grain pancakes served with fresh fruit and yogurt

Lunch/Dinner

Assorted salads with light dressing
Barbecue chicken
Barbecued fish kebabs with onion and peppers
Barbecued pork medallions with apricot or cherry sauce
Beef and lamb shish kebabs (4 oz meat) with cherry tomatoes, red, green, and yellow bell peppers and mushrooms
Black bean and cheese burritos with salsa
Caper, onion, and tomato stuffed salmon filets
Chicken and dried apricot kebabs
Chicken Cacciatore over bow-tie pasta
Chicken salad made with low-fat mayonnaise or Greek yogurt and chopped apples or grapes
Chicken salad sandwich made with low-fat mayonnaise
Chili and soup
Citrus stuffed grilled trout
Falafel wrap
Filet mignon (4 oz)
Fish tacos
Grilled chicken breast with raspberry sauce
Grilled chicken fajitas
Grilled halibut steaks with herb crust
Grilled polenta with veggies
Grilled yellowfin tuna on mixed greens
Hummus and grilled veggies sandwich or wrap
Hummus in whole wheat pita with veggies and tzatziki sauce
Indian spiced beef kebabs with yogurt dressing
Lamb Chops with mint sauce (4 oz)
Lime and chile chicken breast
Make-your-own salad bar
Make-your-own sandwich bar with low-fat meats and whole grain breads (include wraps and pita bread for variety)
Marinated grilled chicken
Minestrone soup
Pasta primavera with julienne summer squash, carrots, and zucchini
Peppered beef and mushroom kebabs
Portabella mushroom pizzas
Roast beef sandwich with baby spinach and tomato chutney
Roast pork loin with apricot chutney (4 oz)
Roast turkey breast with orange-cranberry sauce
Roasted veggie and hummus wraps
Seared sea scallops with lime avocado sauce
Shrimp and chicken curry
Soy and ginger salmon
Teriyaki chicken
Tofu fajitas
Tuna nicoise salad
Tuna salad sandwich with low-fat mayonnaise
Turkey and avocado sandwiches
Turkey wrap with avocado
Vegetable pizza on whole-wheat crust
Vegetable stuffed pita sandwiches
Vegetarian lasagna

Salads and Side Dishes

Asparagus
Baked beans
Black bean soup
California rolls
Chilled cucumber soup with yogurt and fresh mint
Coleslaw made with low-fat dressing
Corn on the cob
Greek salad
Green beans
Grilled tomato slices with balsamic vinegar
Honey baby carrots
Hot and sour soup
Indonesian rice with raisins and coconut
Long-grain wild rice
Mango Slices
Mixed green salad with low-fat dressing
Mixed green salad with toasted walnuts
Mushroom barley soup
New potatoes in parsley sauce
Pasta salad
Quinoa tabouli
Rice pilaf
Seafood salad
Spinach salad with mandarin oranges and toasted almonds
Spinach salad with raspberry vinaigrette
Steamed broccoli with herbs and lemon wedges
Steamed mixed vegetables
Tabouli
Three-bean salad
Tomato basil mozzarella salad
Tomato salad with artichoke hearts, feta cheese, and sweet onions
Tomato-onion-artichoke salad
Whole wheat rolls

Snacks

Apple or banana slices with peanut butter to dip or spread
Assorted fruit yogurts
Baked corn tortilla chips with salsa or low-fat dip
Fresh fruit kebabs (pineapple, grapes, strawberries, melon, etc.)
Fruit and cheese snack tray
Fruit smoothies (freshly made or bottled)
Hummus with pita bread
Jicama sticks
Light popcorn
Mini fruit and nut muffins
Plain, unsalted nuts
Pretzels served with sweet mustard dip
Low-fat popcorn
Low-fat potato chips
Low-fat tortilla chips
Raw vegetables with low-fat dip
Reduced-fat cheese assortment with low-fat crackers
Roasted red peppers on thinly sliced Italian bread
Sushi plate
Tangerines or clementines
Thai spring rolls with peanut dressing
Trail mix

Dessert

Angel food cake with fruit topping
Blueberry cobbler
Chocolate dipped strawberries
Dark chocolate sponge cake with fresh raspberries
Date nut cookies
Fresh fruit with chocolate dipping sauce
Frozen yogurt
Fruit cobbler
Lemon cake
Oatmeal raisin cookies
Sorbet
Strawberry rhubarb pie

Beverage

Water (bottled or tap)
Flavored water with no added sugar
Coffee
Tea
100% fruit juice and vegetable juice
Skim or 1% milk
Soy milk
Almond milk
Hemp milk