Quick, Easy, Healthy

Meals
Lauren Snyder, Megan Vallas,
Ana Velazquez
How to Plan Your Meals

1. Make a grocery list

2. Meal prep on the weekends or
when you have time
3. Use MyPlate as a guide
● Do you currently follow the
MyPlate guidelines?
Daily Recommendations For Most Adults
● Fruit - 2 cups/day

● Vegetables - 2 ½ cups/day
● Nonfat and low-fat dairy
products - 3 cups/day
● Whole-grain breads, cereal,
pasta, starchy vegetables and
beans - 6 ounces/day
● Lean meat, skinless poultry, fish,
eggs and nuts - 6 ounces/day
Breakfast: Microwave Egg And Vegetable Breakfast Sandwich

INGREDIENTS
1. 2 slices gluten-free or whole grain toast
2. 1 avocado
3. 1 wedge lemon
4. sea salt to taste
5. 2 poached or fried eggs
6. 1 tomato sliced
7. sea salt
8. black pepper

Link:
https://jeanetteshealthyliving.com/breakfast-smashed-avocado-tomat
o-toast-with-fried-poached-egg/
Lunch: Citrus Shrimp and Avocado Salad
4 Servings
INGREDIENTS
● 1 pound medium shrimp
● 8 cups greens such as arugula spinach, or spring mix
● Fruity or lemon-flavored extra virgin olive oil
● Juice of 1/2 lemon or 1/2 orange
● 1 avocado sliced or diced
● 1 shallot minced
● 4 ounces toasted sliced almonds
● Kosher salt and freshly ground black pepper

Link: https://www.foodiecrush.com/citrus-shrimp-avocado-salad/
Dinner: Healthy Chicken and Veggies
4 Servings
INGREDIENTS
● 2 medium chicken breasts boneless skinless cut into 1/2 inch pieces
● 1 cup broccoli florets frozen or fresh
● 1 small red onion chopped
● 1 cup grape or plum tomatoes
● 1 medium zucchini chopped
● 2 cloves garlic minced
● 1 tablespoon italian seasoning
● 1 teaspoon salt
● 1/2 teaspoon black pepper optional
● 1/2 teaspoon red pepper flakes optional
● 1/2 teaspoon paprika
● 2 tablespoons olive oil
● 2-4 cups cooked rice of choice optional
● 4 meal prep containers

Link:
https://gimmedelicious.com/2016/12/17/meal-prep-health
y-roasted-chicken-and-veggies/
Tips for Healthy Eating
● Eat from all of the food groups
● Limit foods with saturated fat,
added sugars, and sodium
● Use grains for energy
● Consume a variety of fruits and
vegetables
● Drink plenty of water
● Balance meals with MyPlate
Healthy Quick Breakfast Options
● Eggs (can add veggies)
● Fortified cereal - provide you with essential vitamins and
minerals
● Fruits
● Greek yogurt - top with fruits or nuts
● Oatmeal - top with fruits, honey, nuts, granola
● Smoothies - add vegetables, dairy source (milk or yogurt), fruit
● Whole wheat toast with nut butters
Healthy Quick Snack Options
● Mixed nuts -contain healthy fats, protein and fiber
● Nut butters with apples (the healthy fats keep you fuller longer)
● Popcorn - full of fiber and antioxidants and is a whole grain
● Raw veggies - dip with hummus
Helpful Sites and Sources
● MyPlate’s Website:
○ Information on all of the food groups
○ https://www.choosemyplate.gov/adults

● Recipe Ideas
○ https://www.fruitsandveggiesmorematters.org/main-recipes?gclid=EAIa
IQobChMI_4Xsq_PB4QIVA57ACh275wa0EAAYASAAEgLtCPD_BwE
○ https://whatscooking.fns.usda.gov/
Resources
Healthy eating for an active lifestyle. (2013, March). Retrieved from
https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet25HealthyEating
ActiveLifestyle.pdf
Nutritional recommendations for adults. (n.d.). Retrieved from
https://ccsmed.com/living-healthy/article/dietary-recommendations-for-adults