Pick One of thew options Below

1. Oatmeal with Berries and Nuts
2. • Portion Size: 1/2 to 1 cup of cooked oatmeal
   • Add a handful of berries (such as strawberries, blueberries, or raspberries) and a tablespoon of chopped nuts (such as almonds or walnuts).

3. Greek Yogurt with Fruit and Seeds

   • Portion Size: 1/2 to 1 cup of Greek yogurt
   • Top with sliced fruits (such as apples, bananas, or peaches) and a tablespoon of seeds (such as chia seeds or flaxseeds).

4. Vegetable Omelette

   • Portion Size: 2 to 3 eggs
   • Fill the omelette with sautéed vegetables like spinach, bell peppers, onions, and tomatoes.

5. Avocado Toast with Egg

   • Portion Size: 1 slice of whole grain toast
   • Top with mashed avocado and a poached or scrambled egg.

6. Smoothie with Greens and Protein

   • Portion Size: 1 to 1 1/2 cups
   • Blend leafy greens (such as spinach or kale), a banana, protein powder (such as pea protein or soy protein), and a handful of berries with water or almond milk.

7. Chia Seed Pudding with Almond Milk

   • Portion Size: 1/4 to 1/2 cup of chia seed pudding
   • Mix chia seeds with unsweetened almond milk and let it sit overnight. Add a sprinkle of cinnamon or vanilla extract for flavor.

8. Whole Grain Toast with Peanut Butter and Banana

   • Portion Size: 1 slice of whole grain toast
   • Spread with natural peanut butter and top with sliced banana.

9. Cottage Cheese with Pineapple

   • Portion Size: 1/2 to 1 cup of cottage cheese
   • Serve with chunks of fresh pineapple.

10. Tofu Scramble with Vegetables

    • Portion Size: 1/2 to 1 cup of tofu scramble
    • Sauté tofu with vegetables like spinach, mushrooms, and bell peppers.

11. Quinoa Breakfast Bowl

    • Portion Size: 1/2 to 1 cup of cooked quinoa
    • Top with sliced avocado, cherry tomatoes, and a drizzle of olive oil.

Pick One of thew options Below

1. Quinoa Salad with Chickpeas and Vegetables

Portion Size: 1/2 to 1 cup of cooked quinoa

Add cooked chickpeas, diced vegetables (such as cucumber, bell peppers, and cherry tomatoes), and a light vinaigrette dressing.

 2. Lentil Soup with Mixed Greens

Portion Size: 1 to 1 1/2 cups of soup

Serve alongside a side salad made with mixed greens, lemon juice, and a drizzle of olive oil.

3. Whole Grain Wrap with Hummus and Veggies

Portion Size: 1 whole grain wrap

Spread hummus on the wrap and fill with sliced vegetables (such as lettuce, carrots, and cucumbers).

4. Vegetable Stir-Fry with Tofu

Portion Size: 1/2 to 1 cup of cooked stir-fry

Stir-fry mixed vegetables (such as broccoli, bell peppers, and snap peas) with tofu in a light sauce (such as soy sauce or teriyaki sauce).

5. Bean and Avocado Salad

Portion Size: 1/2 to 1 cup of bean salad

Mix cooked beans (such as black beans or kidney beans) with diced avocado, corn kernels, and lime juice.

6. Vegetable and Chickpea Buddha Bowl

Portion Size: 1/2 to 1 cup of cooked grains (such as brown rice or quinoa)

Top with roasted or steamed vegetables, chickpeas, and a dollop of tahini or avocado dressing.

7. Greek Salad with Grilled Tofu

Portion Size: 1 to 1 1/2 cups of salad

Combine mixed greens, tomatoes, cucumbers, olives, and feta cheese (or a vegan alternative) with grilled tofu. Dress with olive oil and lemon juice.

8. Vegetable and Hummus Plate

Portion Size: 1 to 1 1/2 cups of mixed raw vegetables

Serve with a generous portion of hummus for dipping.

9. Sweet Potato and Black Bean Burrito Bowl

Portion Size: 1/2 to 1 cup of cooked brown rice

Top with roasted sweet potatoes, black beans, salsa, avocado slices, and a sprinkle of cilantro.

10. Mediterranean Veggie Wrap 

Portion Size: 1 whole grain wrap

Fill with mixed greens, roasted vegetables (such as eggplant, zucchini, and red peppers), hummus, and feta cheese or a vegan alternative.

11. Spinach and Feta Stuffed Portobello Mushrooms

Portion Size: 1 to 2 stuffed mushrooms

Fill portobello mushroom caps with a mixture of spinach, feta cheese (or vegan alternative), breadcrumbs, and herbs. Bake until tender.

12 .Chickpea Salad Sandwich

Portion Size: 1 to 2 sandwiches

Mash chickpeas with avocado, lemon juice, and seasonings. Spread on whole grain bread and add lettuce, tomato, and cucumber slices.

13. Zucchini Noodles with Pesto and Cherry Tomatoes

Portion Size: 1 to 1 1/2 cups of zucchini noodles

Toss zucchini noodles with homemade or store-bought pesto and halved cherry tomatoes. Top with pine nuts or hemp seeds.

14. Black Bean Quesadilla with Guacamole

Portion Size: 1 quesadilla

Fill a whole wheat tortilla with mashed black beans, diced vegetables, and shredded cheese (or vegan cheese). Serve with homemade guacamole on the side.

15. Mushroom and Spinach Whole Grain Pasta

Portion Size: 1 to 1 1/2 cups of cooked pasta

Cook whole grain pasta and toss with sautéed mushrooms, spinach, garlic, and a splash of lemon juice. Add a sprinkle of Parmesan cheese or nutritional yeast.

16.Tofu Caesar Salad

Portion Size: 1 to 1 1/2 cups of salad

Top romaine lettuce with sliced tofu (seasoned and baked or grilled), croutons (whole grain for added fiber), and a drizzle of homemade or store-bought Caesar dressing.

17.Stuffed Bell Pepper Soup

Portion Size: 1 to 1 1/2 cups of soup

Prepare a soup with diced bell peppers, quinoa or rice, black beans, diced tomatoes, and vegetable broth. Season with cumin, chili powder, and garlic.

18.Eggplant and Tomato Panini

Portion Size: 1 panini

Layer grilled or roasted eggplant slices, sliced tomatoes, fresh basil leaves, and mozzarella cheese or a vegan alternative between whole grain bread slices. Press in a panini press until golden and crispy.

19. Cauliflower Fried Rice

Portion Size: 1 to 1 1/2 cups of cauliflower rice

Sauté cauliflower rice with mixed vegetables (such as peas, carrots, and corn), scrambled eggs or tofu, soy sauce, and ginger for flavor.

20.Stuffed Acorn Squash

Portion Size: 1/2 to 1 stuffed acorn squash

Roast acorn squash halves and fill with a mixture of cooked quinoa, cranberries, chopped pecans, and a drizzle of maple syrup.

Pick One of thew options Below

1. Quinoa Salad with Chickpeas and Vegetables

Portion Size: 1/2 to 1 cup of cooked quinoa

Add cooked chickpeas, diced vegetables (such as cucumber, bell peppers, and cherry tomatoes), and a light vinaigrette dressing.

 2. Lentil Soup with Mixed Greens

Portion Size: 1 to 1 1/2 cups of soup

Serve alongside a side salad made with mixed greens, lemon juice, and a drizzle of olive oil.

3. Whole Grain Wrap with Hummus and Veggies

Portion Size: 1 whole grain wrap

Spread hummus on the wrap and fill with sliced vegetables (such as lettuce, carrots, and cucumbers).

4. Vegetable Stir-Fry with Tofu

Portion Size: 1/2 to 1 cup of cooked stir-fry

Stir-fry mixed vegetables (such as broccoli, bell peppers, and snap peas) with tofu in a light sauce (such as soy sauce or teriyaki sauce).

5. Bean and Avocado Salad

Portion Size: 1/2 to 1 cup of bean salad

Mix cooked beans (such as black beans or kidney beans) with diced avocado, corn kernels, and lime juice.

6. Vegetable and Chickpea Buddha Bowl

Portion Size: 1/2 to 1 cup of cooked grains (such as brown rice or quinoa)

Top with roasted or steamed vegetables, chickpeas, and a dollop of tahini or avocado dressing.

7. Greek Salad with Grilled Tofu

Portion Size: 1 to 1 1/2 cups of salad

Combine mixed greens, tomatoes, cucumbers, olives, and feta cheese (or a vegan alternative) with grilled tofu. Dress with olive oil and lemon juice.

8. Vegetable and Hummus Plate

Portion Size: 1 to 1 1/2 cups of mixed raw vegetables

Serve with a generous portion of hummus for dipping.

9. Sweet Potato and Black Bean Burrito Bowl

Portion Size: 1/2 to 1 cup of cooked brown rice

Top with roasted sweet potatoes, black beans, salsa, avocado slices, and a sprinkle of cilantro.

10. Mediterranean Veggie Wrap 

Portion Size: 1 whole grain wrap

Fill with mixed greens, roasted vegetables (such as eggplant, zucchini, and red peppers), hummus, and feta cheese or a vegan alternative.

11. Spinach and Feta Stuffed Portobello Mushrooms

Portion Size: 1 to 2 stuffed mushrooms

Fill portobello mushroom caps with a mixture of spinach, feta cheese (or vegan alternative), breadcrumbs, and herbs. Bake until tender.

12 .Chickpea Salad Sandwich

Portion Size: 1 to 2 sandwiches

Mash chickpeas with avocado, lemon juice, and seasonings. Spread on whole grain bread and add lettuce, tomato, and cucumber slices.

13. Zucchini Noodles with Pesto and Cherry Tomatoes

Portion Size: 1 to 1 1/2 cups of zucchini noodles

Toss zucchini noodles with homemade or store-bought pesto and halved cherry tomatoes. Top with pine nuts or hemp seeds.

14. Black Bean Quesadilla with Guacamole

Portion Size: 1 quesadilla

Fill a whole wheat tortilla with mashed black beans, diced vegetables, and shredded cheese (or vegan cheese). Serve with homemade guacamole on the side.

15. Mushroom and Spinach Whole Grain Pasta

Portion Size: 1 to 1 1/2 cups of cooked pasta

Cook whole grain pasta and toss with sautéed mushrooms, spinach, garlic, and a splash of lemon juice. Add a sprinkle of Parmesan cheese or nutritional yeast.

16.Tofu Caesar Salad

Portion Size: 1 to 1 1/2 cups of salad

Top romaine lettuce with sliced tofu (seasoned and baked or grilled), croutons (whole grain for added fiber), and a drizzle of homemade or store-bought Caesar dressing.

17.Stuffed Bell Pepper Soup

Portion Size: 1 to 1 1/2 cups of soup

Prepare a soup with diced bell peppers, quinoa or rice, black beans, diced tomatoes, and vegetable broth. Season with cumin, chili powder, and garlic.

18.Eggplant and Tomato Panini

Portion Size: 1 panini

Layer grilled or roasted eggplant slices, sliced tomatoes, fresh basil leaves, and mozzarella cheese or a vegan alternative between whole grain bread slices. Press in a panini press until golden and crispy.

19. Cauliflower Fried Rice

Portion Size: 1 to 1 1/2 cups of cauliflower rice

Sauté cauliflower rice with mixed vegetables (such as peas, carrots, and corn), scrambled eggs or tofu, soy sauce, and ginger for flavor.

20.Stuffed Acorn Squash

Portion Size: 1/2 to 1 stuffed acorn squash

Roast acorn squash halves and fill with a mixture of cooked quinoa, cranberries, chopped pecans, and a drizzle of maple syrup.

1. Raw Vegetables with Hummus

   • Portion Size: 1 cup of mixed raw vegetables (such as carrots, cucumber, bell peppers, and cherry tomatoes) with 2 tablespoons of hummus for dipping.

2. Greek Yogurt with Berries

   • Portion Size: 1/2 to 3/4 cup of Greek yogurt topped with a handful of fresh berries (such as strawberries, blueberries, or raspberries).

3. Apple Slices with Almond Butter

   • Portion Size: 1 medium apple sliced and served with 1 to 2 tablespoons of almond butter.

4. Trail Mix

   • Portion Size: 1/4 cup of homemade or store-bought trail mix containing a mix of nuts (such as almonds, walnuts, or cashews), seeds (such as pumpkin or sunflower seeds), and dried fruits (such as raisins, dried cranberries, or apricots).

5. Edamame

   • Portion Size: 1/2 to 3/4 cup of cooked edamame (soybeans) sprinkled with a pinch of sea salt.

6. Whole Grain Crackers with Avocado

   • Portion Size: 4 to 6 whole grain crackers topped with mashed avocado and a sprinkle of black pepper or red pepper flakes.

7. Rice Cake with Cottage Cheese and Pineapple

   • Portion Size: 1 rice cake topped with 1/4 to 1/2 cup of cottage cheese and pineapple chunks.

8. Popcorn

   • Portion Size: 2 to 3 cups of air-popped popcorn seasoned with a sprinkle of nutritional yeast, garlic powder, or chili powder for flavor.

9. Homemade Vegetable Chips

   • Portion Size: 1 small serving of homemade vegetable chips (such as kale chips, beet chips, or zucchini chips) made by thinly slicing vegetables, seasoning with olive oil and spices, and baking until crispy.

10. Chia Seed Pudding

    • Portion Size: 1/4 to 1/2 cup of chia seed pudding made by mixing chia seeds with your choice of milk (such as almond milk or coconut milk) and letting it sit in the refrigerator overnight. Optionally, sweeten with a natural sweetener like honey or maple syrup and top with sliced fruits or nuts.