All-in-one dishes

Veggies- Fresh, frozen or canned

Fruits- Fresh, frozen, canned or dried

Whole grains- Make half your grains whole grains

Protein food- Choose lean options

Dairy- Choose low-fat options

Black Bean and Vegetable Quesadillas

Veggies
Onions, Peppers, Avocado

Whole grains
Whole wheat tortilla

Protein foods
Black beans

Dairy
Low-fat cheese

Mediterranean Chicken Bowl

Veggies
Tomatoes, spinach, cucumber

Fruits
Lemon

Whole grains
Farro

Protein foods
Chicken

Dairy
Feta, Low-fat plain yogurt

Stuffed Potatoes

Veggies
Potato, avocado, tomatoes

Protein foods
Beans or choice of mean

Dairy
Low-fat sour cream

Breakfast Grilled Cheese

Whole grains
Whole wheat bread

Protein foods
Eggs

Dairy
Low-fat cheese

Shakshuka

Veggies
Onions, tomatoes, peppers

Whole grains
Whole wheat toast

Protein foods
Eggs

Dairy
Feta cheese

Dinner Salad

Veggies
Leafy greens, avocado, bell pepper

Fruits
Orantes, mangoes

Whole grains
Couscous

Protein foods
Canned salmon

Haitian Style Chicken and Rice

Veggies
Pepper, onion

Fruits
Lime

Whole grains
Brown-rice

Protein foods
Chicken

Quiche

Veggies
Spinach, onion, peppers

Whole grains
Whole wheat bread

Protein foods
Eggs

Dairy
Low-fat milk

Rice and Tuna Casserole

Veggies
Broccoli

Whole grains
Brown rice

Protein foods
Tuna fish

Dairy
Low-fat milk, low fat cheese

Chicken Salad

Veggies
Romaine, bell pepper, snow peas

Fruits
Apple, mandarin oranges

Protein foods
Chicken