Breakfast

Egg & Avocado Breakfast Burrito + fruit

  • 2 scrambled eggs
  • 1 whole-wheat tortilla
  • 1 Tbsp salsa
  • 1 Tbsp shredded cheese
  • ¼ avocado (cubed)

PB Breakfast Sandwich + low-fat milk

  • 2 frozen whole-wheat waffles
  • 1 Tbsp peanut butter
  • ½ banana sliced
  • drizzle of honey

Lunch

Avocado Provolone Turkey Wraps + fruit + side salad

  • 1 tortilla wrap
  • 4-5 slices sliced turkey
  • 2 slices provolone cheese
  • spinach
  • 4 strips red bell pepper
  • ¼ sliced avocado

Cranberry Chicken Salad + fruit + side salad

  • 2 cooked & shredded chicken breasts or 2 12.5 oz canned chicken
  • ½ cup dried cranberries
  • ¾ cup celery, chopped
  • ½ cup slivered almonds
  • 1 Tbsp lemon juice
  • ½ cup olive oil mayonnaise
  • ½ cup plain Greek yogurt
  • Directions: Combine all ingredients and serve on tortilla wrap, whole-wheat bread, or with crackers.

Dinner

Rice & Bean Bowl + side salad

  • 1 10-12 oz package precooked brown rice
  • ½ cup canned black beans, rinsed & drained
  • ½ cup salsa
  • 2 Tbsp shredded cheese
  • 2 Tbsp guacamole
  • Hot sauce (optional)

Chicken Stir-Fry + brown rice

  • 2 chicken breast (cubed)
  • 2/3 cup sesame ginger dressing
  • 3 cups mixed stir-fry veggies
  • 1 1/3 tsp corn starch
  • 2 2/3 Tbsp vegetable oil
  • Directions: Mix cornstarch & sesame dressing – sauté veggies for 3-4 min & set aside – sauté chicken & 1/3 cup dressing until well done – add veggies & remaining dressing and toss until combined.

Snacks

Trail mix

  • 2 cups popped popcorn
  • 1 ½ cups honey nut cheerios
  • ½ cup raisins
  • ¼ cup nuts of choice (cashews, almonds, pistachios, etc.)
  • ¼ cup dark chocolate chips

Yogurt & Fruit Parfait

  • ¾ cup Greek yogurt
  • ¼ cup fruit of choice (mixed berries, mango, banana, etc.)
  • ¼ cup granola or cereal


Nutrition

Quick Meals


Breakfast

Egg & Avocado Breakfast Burrito + fruit

  • 2 scrambled eggs
  • 1 whole-wheat tortilla
  • 1 Tbsp salsa
  • 1 Tbsp shredded cheese
  • ¼ avocado (cubed)

PB Breakfast Sandwich + low-fat milk

  • 2 frozen whole-wheat waffles
  • 1 Tbsp peanut butter
  • ½ banana sliced
  • drizzle of honey

Lunch

Avocado Provolone Turkey Wraps + fruit + side salad

  • 1 tortilla wrap
  • 4-5 slices sliced turkey
  • 2 slices provolone cheese
  • spinach
  • 4 strips red bell pepper
  • ¼ sliced avocado

Cranberry Chicken Salad + fruit + side salad

  • 2 cooked & shredded chicken breasts or 2 12.5 oz canned chicken
  • ½ cup dried cranberries
  • ¾ cup celery, chopped
  • ½ cup slivered almonds
  • 1 Tbsp lemon juice
  • ½ cup olive oil mayonnaise
  • ½ cup plain Greek yogurt
  • Directions: Combine all ingredients and serve on tortilla wrap, whole-wheat bread, or with crackers.

Dinner

Rice & Bean Bowl + side salad

  • 1 10-12 oz package precooked brown rice
  • ½ cup canned black beans, rinsed & drained
  • ½ cup salsa
  • 2 Tbsp shredded cheese
  • 2 Tbsp guacamole
  • Hot sauce (optional)

Chicken Stir-Fry + brown rice

  • 2 chicken breast (cubed)
  • 2/3 cup sesame ginger dressing
  • 3 cups mixed stir-fry veggies
  • 1 1/3 tsp corn starch
  • 2 2/3 Tbsp vegetable oil
  • Directions: Mix cornstarch & sesame dressing – sauté veggies for 3-4 min & set aside – sauté chicken & 1/3 cup dressing until well done – add veggies & remaining dressing and toss until combined.

Snacks

Trail mix

  • 2 cups popped popcorn
  • 1 ½ cups honey nut cheerios
  • ½ cup raisins
  • ¼ cup nuts of choice (cashews, almonds, pistachios, etc.)
  • ¼ cup dark chocolate chips

Yogurt & Fruit Parfait

  • ¾ cup Greek yogurt
  • ¼ cup fruit of choice (mixed berries, mango, banana, etc.)
  • ¼ cup granola or cereal

Center for Health Advocacy and Wellness:
University Health Services, FSU

850-644-8871  ♦ Copyright 2015 All rights reserved.