When planning your menu for the week, consider some of these healthy meal ideas:

• Peanut butter sandwich made with whole grain bread, a banana and glass of white milk.
• Veggie omelette with whole grain toast and grapes.
• Baked chicken leg (remove skin), brown rice, mixed frozen vegetables, with canned fruit and a glass of water.
• Egg salad sandwich on whole grain bread with carrot sticks, yogurt and an apple.
• Black beans, corn, tomatoes and onions in a whole grain wrap with salsa and cheese.
• Lentil and vegetable soup, whole grain roll and a glass of white milk.
• Homemade oatmeal with fresh or frozen berries, yogurt and unsalted nuts.
• Tuna melt using a whole grain english muffin with canned tuna, cheese and tomato slices with canned fruit.
• Whole grain pasta with tomato sauce and frozen veggies. Have it with a glass of white milk and some fruit.
•  Vegetarian chili with a whole grain roll and glass of white milk.
•  Mixed greens and vegetable salad topped with unsalted nuts and a glass of milk.