This Week’s Healthy Meal Ideas
7 Healthy Breakfast Ideas
Start your day on the right foot with a hearty breakfast! Let us help you add fruits and veggies to your day with 7 days of easy and healthy breakfasts to cover your week, or pick and choose as you please! Each breakfast will easily fit into the Daily Recommendations for a Healthy, Balanced Diet.
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast 1 |  |
Banana-Berry Pancakes w/Nut Butter, Turkey Bacon 1 serving Banana-Berry Pancakes 1 tablespoon nut butter 2 pieces turkey bacon, low-sodium 1 cup (8oz) milk, nonfat |
|
465 Calories |
| Nutrition Info | ||
| Total Calories: 465 % Fat: 32% % Saturated Fat: 6% % Carbohydrate: 52% % Protein: 19% |
Sodium: 1229 mg Cholesterol: 26 mg Fiber: 4g Vitamin A: 22% Vitamin C: 48% Calcium: 67% |
Grains: 2 ½ ounces Vegetables: 0 cups Fruits: ½ cup Milk: 1 cup Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 2 | |
Rise & Shine Cobbler w/Yogurt & Walnuts 1 serving Rise and Shine Cobbler ½ cup plain yogurt, low-fat ½ ounce (~7 pieces) walnuts, chopped 2 cup (16oz) water |
|
386 Calories |
| Nutrition Info | ||
| Total Calories: 386 % Fat: 31% % Saturated Fat: 4% % Carbohydrate: 61% % Protein: 14% |
Sodium: 171 mg Cholesterol: 2 mg Fiber: 6g Vitamin A: 25% Vitamin C: 25% Calcium: 30% |
Grains: ½ ounce Vegetables: 0 cups Fruits: ¾ cup Milk: ½ cup Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 3 | |
Broccoli Omelet, Whole-Wheat Toast, Orange Juice 1 serving Broccoli Omelet 1 slice whole-wheat bread, toasted 2 teaspoons jam or jelly preserves 1 cup (8oz) orange juice |
|
462 Calories |
| Nutrition Info | ||
| Total Calories: 462 % Fat: 20% % Saturated Fat: 7% % Carbohydrate: 59% % Protein: 24% |
Sodium: 443 mg Cholesterol: 224 mg Fiber: 7 g Vitamin A: 31% Vitamin C: 300% Calcium: 27% |
Grains: 1 ounce Vegetables: 2 cups Fruits: 1 cup Milk: ½ cup Meat and Beans: 2 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 4 | |
Banana Waldorf, Hard Boiled Egg, Mini Bagel 1 serving Banana Waldorf 1 whole-wheat mini bagel, toasted 1 tablespoon cream cheese, fat-free 1 egg, hard boiled 2 cups (16oz) water |
|
423 Calories |
| Nutrition Info | ||
| Total Calories: 423 % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 65% % Protein: 20% |
Sodium: 490 mg Cholesterol: 216 mg Fiber: 6g Vitamin A: 12% Vitamin C: 15% Calcium: 35% |
Grains: 1 ounce Vegetables: 0 cups Fruits: 1 ¼ cups Milk: ¾ cup Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 5 | |
Winter Squash Pancakes w/Applesauce, Scrambled Eggs 1 serving Winter Squash Pancakes ¼ cup applesauce, unsweetened 1 egg + 2 egg whites, scrambled salt and pepper to taste 1 cup (8oz) milk, nonfat |
|
373 Calories |
| Nutrition Info | ||
| Total Calories: 373 % Fat: 13% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 31% |
Sodium: 364 mg Cholesterol: 192 mg Fiber: 5g Vitamin A: 81% Vitamin C: 16% Calcium: 46% |
Grains: 1 ounce Vegetables: ½ cup Fruits: ¼ cup Milk: 1 ¼ cups Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 6 | |
Fresh Orange Compote w/Granola & Walnuts over Greek Yogurt, Latte 1 serving Fresh Orange Compote with Granola 1 serving (6oz) Greek yogurt, plain, low-fat ½ ounce (~7 pieces) walnuts, chopped 1 cup (8oz) latte, nonfat milk, sugar free flavor if desired |
|
399 Calories |
| Nutrition Info | ||
| Total Calories: 399 % Fat: 24% % Saturated Fat: 3% % Carbohydrate: 51% % Protein: 30% |
Sodium: 195 mg Cholesterol: 8 mg Fiber: 5g Vitamin A: 26% Vitamin C: 44% Calcium: 54% |
Grains: 0 ounces Vegetables: 0 cups Fruits: 1 cup Milk: 1 ¾ cups Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast 7 | |
Vegetable Frittata, Symphony of Fruit Pizza 1 serving Vegetable Frittata 1 serving Symphony of Fruit Pizza 1 cup (8oz) milk, nonfat |
|
398 Calories |
| Nutrition Info | ||
| Total Calories: 398 % Fat: 14% % Saturated Fat: 5% % Carbohydrate: 57% % Protein: 31% |
Sodium: 833 mg Cholesterol: 16 mg Fiber: 4g Vitamin A: 35% Vitamin C: 59% Calcium: 63% |
Grains: 2 ounces Vegetables: ½ cup Fruits: ½ cup Milk: 1 cup Meat and Beans: 1 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
