MEALS/SNACKS IDEAS | rcnutrition2015

Well-balanced meals

Here are some well-balanced meal and snack ideas for guidence. Please use these for the regatta tent, for dinner, lunch and breakfast.

ChooseMyPlate.gov is the most recent "food pyramid" guide of how to eat, it is based on a well-balanced meal (a mix of grains, protein, fruit, veg, dairy).

High calorie snacks and low calorie snack ideas are listed on the Basic Nutrition tab
Grilled or baked fish & baked yam/sweet potato & kale/spinach/cabbage
Lean hamburger meat (95% lean or up), chicken or turkey patties, on whole wheat buns, side salad (mix greens, cucumbers, tomato’s, carrots, whatever veggies you like) salad dressings -try to avoid cream based dressings- but do not need to have fat free, oils are good fats we are looking for!
Grilled or baked chicken, brown rice/whole wheat couscous/quinoa (made with water or low sodium broth), boiled or sautéed broccoli or veggie of choice
Grilled or baked salmon, quinoa salad with dried cranberries and almonds with veggies
Omelet with light cheese, mixed veggies, and whole wheat bread, fruit on the side
Oatmeal made with skim milk or water, sliced almonds, dried cranberries, banana, and flax or chia seeds
Roasted chicken, roasted potatoes, veggies
A few tacos with lean ground beef/turkey, seasoning, light cheese, lettuce, tomato, bell peppers, beans, and brown rice. Greek yogurt is a great alternative to sour cream
Soups! Make sure to pay attention to sodium. Turkey or roast beef sandwich on multigrain bread with soup
Whole wheat pasta, lean ground meat/lean turkey or chicken sausage, tomato sauce, and veggies of choice (frozen veggies are a simple and non expensive way to have veggies available)
Shrimp/chicken stir-fry, mixed veggies, and brown rice. If using sauce make sure it is low in sodium and sugar

If you have more ideas E-mail me and I will add them :)