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Quick and healthy, budget friendly meals

Homemade Turkey Sandwich with Lettuce, Tomato, and Onion

A healthy and balanced meal is important any day of the week, but some days might require some creative thinking or strategies for quick, tasty meals. Here are some ideas to keep you on track when options may be limited:

CHOOSE A WHOLE GRAIN	CHOOSE A PROTEIN	*CHOOSE A CONDIMENT	CHOOSE A PRODUCE
Whole grain bread Whole grain bagel thin Whole grain English muffin Whole grain wrap Whole grain pita	2–3 oz lean sliced turkey, ham (low sodium), roast beef, or chicken 1 oz cheese 2–3 oz tuna or salmon 2–4 oz tofu ⅓ cup hummus or bean spread 2 Tbsp peanut butter or nut butter	1–2 tsp mustard 1 tsp olive oil 2 Tbsp guacamole or avocado 2 Tbsp hummus 1–2 Tbsp ketchup 1–2 Tbsp salsa	Non-starchy veggies (unlimited) Spinach Lettuce Carrots Cucumber Snap peas Celery Fruit Apple Banana Pear

CHOOSE A WHOLE GRAIN

CHOOSE A PROTEIN

*CHOOSE A CONDIMENT

CHOOSE A PRODUCE

Whole grain bread
Whole grain bagel thin
Whole grain English muffin
Whole grain wrap
Whole grain pita

2–3 oz lean sliced turkey, ham (low sodium), roast beef, or chicken
1 oz cheese
2–3 oz tuna or salmon
2–4 oz tofu
⅓ cup hummus or bean spread
2 Tbsp peanut butter or nut butter

1–2 tsp mustard
1 tsp olive oil
2 Tbsp guacamole or avocado
2 Tbsp hummus
1–2 Tbsp ketchup
1–2 Tbsp salsa

Non-starchy veggies (unlimited)

Spinach
Lettuce
Carrots
Cucumber
Snap peas
Celery

Fruit

Apple
Banana
Pear

Swipe → This table can be scrolled horizontally.

Tips:

Swap the bread for a few pieces of romaine or iceberg lettuce to cut down on carbs.
Add your produce on your sandwich or wrap or enjoy on the side.

CHOOSE A GRAIN	CHOOSE A PROTEIN	CHOOSE A PRODUCE	*CHOOSE A TOPPING (1–2 TBSP A SERVING)
⅓ cup brown rice ⅓ cup quinoa ⅓ cup whole wheat pasta ⅓ cup oatmeal	3–4 oz chicken ⅓ cup beans 3–4 oz lean red meat 3–4 oz tofu 3–4 oz fish 3–4 oz shrimp 3–4 oz pork 3–4 oz turkey 3–4 oz tuna Edamame	Non-starchy veggies (unlimited) Bell peppers Tomatoes Onions Spinach Lettuce Broccoli Brussels sprouts Zucchini Squash Starchy veggies ½ cup corn ½ cup peas Fruit ¾ cup berries ½ cup any fresh fruit ¼ cup dried fruit	Salsa Guacamole Hummus Low-sodium soy sauce Low-fat sour cream Nonfat plain Greek yogurt Relish Nuts Granola

CHOOSE A GRAIN

CHOOSE A PROTEIN

CHOOSE A PRODUCE

*CHOOSE A TOPPING (1–2 TBSP A SERVING)

⅓ cup brown rice
⅓ cup quinoa
⅓ cup whole wheat pasta
⅓ cup oatmeal

3–4 oz chicken
⅓ cup beans
3–4 oz lean red meat
3–4 oz tofu
3–4 oz fish
3–4 oz shrimp
3–4 oz pork
3–4 oz turkey
3–4 oz tuna
Edamame

Non-starchy veggies (unlimited)

Bell peppers
Tomatoes
Onions
Spinach
Lettuce
Broccoli
Brussels sprouts
Zucchini
Squash

Starchy veggies

½ cup corn
½ cup peas

Fruit

¾ cup berries
½ cup any fresh fruit
¼ cup dried fruit

Salsa
Guacamole
Hummus
Low-sodium soy sauce
Low-fat sour cream
Nonfat plain Greek yogurt
Relish
Nuts
Granola

Swipe → This table can be scrolled horizontally.

CHOOSE A PROTEIN	CHOOSE A GRAIN	CHOOSE A PRODUCE
1 string cheese or 2 oz cheese 2 hard-boiled eggs Regular or Greek yogurt ¼ cup nuts* 1 Tbsp peanut butter or nut butter 3–4 oz tuna ⅓ cup hummus 3–4 oz canned sardines 3–4 oz canned smoked oysters 3–4 oz canned salmon	5 whole grain crackers* ¼ cup granola 1 whole grain granola bar 1–2 slices whole grain bread Whole grain pita ⅓ cup whole grain pretzels*	Non-starchy veggies (unlimited) Carrot sticks Celery sticks Snap peas Baby cucumbers Baby bell peppers Cherry tomatoes Canned vegetables (low-sodium)* Tomatoes, baby corn, green beans, asparagus, spinach, etc. Fruit Apple Banana Pear Unsweetened applesauce Canned fruit (in water)

CHOOSE A PROTEIN

CHOOSE A GRAIN

CHOOSE A PRODUCE

1 string cheese or 2 oz cheese
2 hard-boiled eggs
Regular or Greek yogurt
¼ cup nuts*
1 Tbsp peanut butter or nut butter
3–4 oz tuna
⅓ cup hummus
3–4 oz canned sardines
3–4 oz canned smoked oysters
3–4 oz canned salmon

5 whole grain crackers*
¼ cup granola
1 whole grain granola bar
1–2 slices whole grain bread
Whole grain pita
⅓ cup whole grain pretzels*

Non-starchy veggies (unlimited)

Carrot sticks
Celery sticks
Snap peas
Baby cucumbers
Baby bell peppers
Cherry tomatoes

Canned vegetables (low-sodium)*

Tomatoes, baby corn, green beans, asparagus, spinach, etc.

Fruit

Apple
Banana
Pear
Unsweetened applesauce
Canned fruit (in water)

Swipe → This table can be scrolled horizontally.

Here are some other healthier, shelf-stable items to keep on hand:

Boxed coconut, almond, or soy milk
Powdered milk
Low-sodium broth
Dried lentils
Whole grain cereal
Low-sodium canned soups

If you’re managing a chronic condition like diabetes or high blood pressure, just be sure to check food labels for total carbs and sodium levels.

*These items tend to be higher in sodium.

In this article:

Tip Healthy eating basics

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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Quick and healthy, budget friendly meals

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