Sample Meals in Planning Health

Sample Meals in Planning Health-Promoting Meals - How Foods Fight Cancer

The Daily Diet Checklist

Many of these foods may already be a part of your diet.

BREAKFAST

■ cold cereals, such as bran flakes, with low-fat soymilk or rice milk
and/or berries, peaches, or bananas
■ hot cereals, such as oatmeal or hot whole-grain cereal, with nondairy
milk, cinnamon, raisins, and/or applesauce
■ low-fat meat alternatives, such as fat-free vegan sausage and vegan
Canadian bacon
■ melon, cantaloupe, bananas, or any other fruit
■ oven-baked home fries, solo or smothered with mushrooms, peppers,
and onions (sautéed in water or vegetable broth)
■ various fruit smoothies
■ whole-grain or pumpernickel toast topped with jam
Try these recipes for breakfast:
■ Banana-Oat Pancakes
■ Breakfast Scramble
■ Fruited Breakfast Quinoa
■ Tofu French Toast

LUNCH

Whether you dine in or out at lunchtime, there are many healthful and delicious
options from which to choose. Here are some ideas to get you started.

Salads

■ bean-based salads: three-bean, chickpea, lentil, or black bean and
corn salads
■ garden salad with low-fat dressing
■ grain-based salads: noodle, couscous, bulgur, or rice salads

Soups

■ legume-based soups: black bean, vegetarian chili, spinach lentil,
minestrone, or split pea
■ low-fat instant or prepared vegan soups
■ vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable,
or mushroom-barley

Sandwiches and Wraps

■ black bean and sweet potato burrito with corn and tomatoes
■ black bean dip, peppers, tomatoes, and lettuce wrapped in a whole
wheat tortilla
■ CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard
■ hummus spread tucked into whole wheat pita with grated carrots,
sprouts, and cucumbers
■ Italian eggplant submarine sandwich: baked eggplant slices, pizza
sauce, and mushrooms (sautéed in water or vegetable broth) on a
whole-grain submarine sandwich roll
■ sandwich made with low-fat meat alternatives, such as barbecued
seitan
■ vegan deli meat slices with your favorite sandwich veggies

Try these recipes for lunch:
■ Asian Fusion Salad
■ Black Bean Chili
■ Creamy Root Soup
■ Easy Bean Salad
■ Eggless Salad Sandwich
■ Fiesta Salad
■ Roasted Red Pepper Hummus
■ Lentil and Bulgur Salad
■ Lentil Artichoke Stew
■ Red Bean Wraps

DINNER IDEAS

Emphasize vegetables and grains in all your meals. For many, the evening
meal is a good place to try new items. Typically, you might start with some
beans, brown rice, or another whole-grain dish and add a serving or two of
vegetables.

Whole Grains

■ barley ■ whole-grain bread
■ brown rice ■ whole-grain pasta
■ millet ■ whole-grain couscous
■ quinoa

Vegetables

■ broccoli, cabbage, cauliflower
■ corn (note: corn is technically a grain, but it also works as a vegetable)
■ greens (such as bok choy, broccoli, collard greens, kale, spinach, and
Swiss chard), steamed and topped with soy sauce
■ sweet potatoes: baked or mashed, topped with steamed vegetables,
salsa, Dijon mustard, black pepper, or black beans

Legumes

■ baked beans
■ black beans, chickpeas, kidney beans, pinto beans
■ lentils, split peas
■ vegetarian refried beans

Main Dishes

■ beans and rice: try black beans with salsa, vegetarian baked beans, or
fat-free refried beans with brown rice
■ chili: low-fat homemade or canned chili or vegetarian boxed mixes
■ fajitas made with sliced bell peppers, onion, and eggplant (sautéed
in water or vegetable broth) and fajita seasonings, then stuffed into
whole-grain tortillas
■ low-fat vegetarian burgers served on whole-grain rolls with sliced
veggies
■ rice pilaf, Spanish rice, or vegan packaged rice dinners, with added
beans and vegetables
■ soft tacos: use whole-grain flour or corn tortillas and stuff them with
beans, lettuce, tomato, and salsa
■ veggie lasagne made with low-fat tofu (to replace the ricotta) and
layered with grilled veggies
■ whole-grain pasta with marinara sauce: if using a commercially prepared
sauce, check to make sure it is low in fat and does not contain cheese

Try these recipes for dinner:
■ Black Bean Chili
■ Chickpea Burgers
■ Lazy Lasagne

DESSERTS

■ fresh, dried, or cooked fruit
■ fresh fruit sorbets

Try these recipes for dessert:
■ Ambrosia
■ Berry Applesauce
■ Harvest Pudding
■ Summer Fruit Compote

SNACKS

■ bran cereal with soymilk
■ carrot or celery sticks
■ dried fruit
■ fresh fruit
■ hummus on whole wheat pita
■ pumpernickel or rye toast with jam
■ vegetarian instant soups (black bean, lentil, split pea, etc.)