Meal Planning - Prevent Cancer Foundation
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Meal Planning
Breakfast:
• Always have 2 fruits
• Whole grain cereals, breads, waffles, pancakes
• Free range or omega 3 fortified eggs
• Salmon
• Peanut butter, soy nut butter, or other nut butters on whole grain bread
• Low fat yogurt
• Smoothies
• Oatmeal
• Grits
Lunch:
• Whole grain bread sandwiches – turkey, ham, egg salad, tuna, chicken, PB & spreadable fruit
• Carrots/veggie sticks
• Fruit – fresh or dried
• Pretzels, popcorn, other snacks not in hydrogenated oils
• Granola bars
• Nuts/seeds
• Water or 100% fruit or vegetable juice to drink
Supper:
• Always have at least 2 veggies. Note the superstar list.
• Consider having 1-2 suppers/week with no animal protein, i.e. beans/rice, veggie pizza, black bean quesadia, pasta with veggies, etc.
• Only serve protein in the healthiest packages – fish, beans/legumes, skinless poultry, wild game, free range eggs. Limit beef/pork to once a week of each.
• Make your carb a healthy one – corn, beans, brown or basmati rice, small new potatoes with the skin, sweet potatoes
• Do not serve bread at dinner on a daily basis – bad habit! Never have white rolls or biscuits. Two times a week is enough. Serve sourdough or whole grain dipped in olive oil.
• Sit down with the entire family as much as possible. Everyone is served everything, even if they do not like it. It can take 15 exposures before a child may try something.
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40 Calhoun Street / Suite 500 / Charleston / South Carolina 29401 / tel: 843.853.5803 / fax: 843.723.5221 /
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