Sample Menus for Healthy Eating

9 Days of Sample Menus for Healthy Eating

These nine days of sample menus for healthy eating are given as a guide, and substitutions can easily be made. Note that we have added suggestions in parentheses for those who desire even more nutrients. Organic and free range items should be used whenever possible. Peanuts should be avoided until age two. Honey should not be given to babies under one.

Day 1

Breakfast

  • Whole wheat bagel with low-fat cream cheese or peanut butter or almond butter
  • Banana. Some kids may enjoy this sliced on their bagel.
  • Water or milk

Lunch

  • Lettuce roll: sliced turkey or chicken tomato, and low-fat cream cheese rolled up or folded up in large leaves of romaine lettuce, like a burrito
  • Water or milk

Snack

  • Homemade pumpkin muffin
  • Small cup of 100 percent juice diluted with half water

Dinnersample-menus-for-healthy-eating

  • Healthy canned or homemade chili (low-fat varieties such as turkey, chicken, or vegetarian; add chunks of veggies)
  • Homemade corn bread
  • Water or milk

Dessert

  • Frozen red grapes

Day 2

Breakfast

  • Steel-cut oatmeal with cinnamon and fresh fruit and a little honey (or agave nectar)
  • Water or milk

Lunch

  • Bean and cheese burrito made with a whole wheat tortilla (add tomato or other cut-up veggies)
  • Small green salad with olive oil-based dressing (use dark greens such as spinach; add flaxseed oil)
  • Water or milk

Snack

  • Whole wheat crackers with peanut butter and honey
  • Small cup of 100 percent juice diluted with half water

Dinner

  • “Breakfast for dinner.” Egg dishes are great for dinner. Try a veggie omelet.
  • Baked potato
  • Water or milk

Dessert

  • Small dish of berries with a dab of freshly made whipped cream on top

Day 3

Breakfast

  • Whole-grain, low-in-sugar cereal with milk or soy milk (sprinkled with cinnamon and protein powder)
  • Large slice of melon
  • Water or milk

Lunch

  • Grilled cheese sandwich on whole wheat bread; use unprocessed cheese (add tomato and avocado)
  • Large portion of carrot sticks, bell pepper loops, and broccoli trees with hummus dip
  • Water or milk

Snack

  • Handful of nuts (walnuts, almonds – raw, add your own sea salt)
  • Blueberries
  • Water or milk

Dinner

  • Lentil soup with vegetables (add flaxseed oil or salmon oil to each serving, not while cooking)
  • Green salad with olive oil-based salad dressing (use dark greens such as spinach; sprinkle with raw almonds instead of croutons; use corn and black bean salsa for dressing)
  • Water or milk

Dessert

  • 1/2 peach with a small scoop of vanilla frozen yogurt in the middle (or low-fat plain yogurt sprinkled with a little agave nectar, cinnamon, and raw nuts)
  • Water or milk

Day 4

Breakfast

  • Omelet made with favorite veggies (use DHA eggs)
  • Orange wedges
  • Water or milk

Lunch

  • Salad pita pocket. Fill half a whole wheat pita with salad made with greens, diced veggies, cheese, and olive oil-based salad dressing or hummus (use dark greens such as spinach or field greens)
  • Peach or other seasonal fresh fruit
  • Water or milk

Snack

  • String cheese
  • Apple slices
  • Water or milk

Dinner

  • Alaskan wild salmon with favorite sauce
  • Lightly steamed veggies
  • Wild or brown rice (or substitute quinoa)
  • Water or milk

Dessert

  • Homemade milkshake made with milk, frozen banana, and strawberries (add blueberries and some flaxseed oil)

Day 5

Breakfast

  • Whole wheat blueberry pancakes with a dab of honey or freshly made whipped cream on top (or agave nectar)
  • Milk or soy milk

Lunch

  • Tuna sandwich on whole wheat bread (add tomato and dark lettuce)
  • Veggie sticks dipped in guacamole

Snack

  • Plain yogurt with fresh peaches and a dab of honey or agave nectar mixed together (add cinnamon)

Dinner

  • Taco salad made with greens, tomato, olives, kidney beans, and cooked ground turkey sprinkled with tortilla chips and olive oil-based dressing or salsa
  • Water or milk

Dessert

  • Homemade oatmeal-raisin cookie (use whole wheat flour)

Day 6

Breakfast

  • Plain yogurt with granola or favorite whole-grain cereal mixed in
  • Grapes
  • Water or milk

Lunch

  • Quesadilla made with whole wheat tortilla (use low-fat cheese)
  • Guacamole and salsa to dip
  • Small green salad with olive oil-based salad dressing (use dark greens such as spinach)
  • Water or milk

Snack

  • Whole wheat toast with peanut butter
  • Water or milk

Dinner

  • Salmon on top of whole wheat pasta with marinara sauce
  • Large portion of veggies sauteed in olive oil and sprinkled with sea salt
  • Water or milk

Dessert

  • Sliced apples sprinkled with cinnamon

Day 7

Breakfast

Lunch

  • Pizza made on whole wheat English muffin or tortilla with veggies on top
  • Melon
  • Water or milk

Snack

  • Tortilla chips and bean dip (add flaxseed or salmon oil to bean dip)
  • Small cup of 100 percent juice diluted with half water

Dinner

  • Whole wheat mac and cheese with chicken chunks mixed in
  • Large portion of veggies
  • Water or milk

Dessert

  • Smoothie popsicle from the leftover smoothie you made earlier in the day

Day 8

Breakfast

  • Yogurt parfait: plain yogurt with agave nectar or honey mixed in.
  • Layer yogurt with berries and nutritious granola or whole-grain cereal.

Lunch

Snack

  • Corn tortilla with Corn and Black Bean Salsa
  • Water or milk

Dinner

  • Salad dinner. Let your kids make their own salads with veggies, beans, nuts, sliced poultry, low-fat cheeses, or other creative leftovers
  • Water or milk

Dessert

  • Fresh or frozen berries in a wafer ice cream cone with a dab of freshly made whipped cream on top

Day 9

Breakfast

Lunch

  • Veggie kebabs, grilled or broiled
  • Whole wheat toast with favorite nut butter
  • Water or milk

Snack

  • Big slice of watermelon

Dinner

  • Lemony Rainbow Chicken (see recipe)
  • Green salad with olive oil-based dressing (use dark greens such as spinach)

Dessert

  • Pumpkin muffin