Can’t think of anything to make for meals? Try the following ideas using ingredients you have on hand. Enjoy water to drink with meals and snacks.

Breakfast

• Whole grain toast, scrambled eggs and orange slices.
• Pancakes, berries and milk.
• Oatmeal topped with banana and yogurt.
• Whole grain or bran cereal, fruit and milk.
• French toast and fruit salad.
• Bran muffin and smoothie made with milk, yogurt and frozen fruit.

Lunch

• Peanut butter and banana sandwich, milk.
• Beans on whole grain toast, tomato slices.
• Macaroni and cheese (add tuna and frozen peas).
• Leftover homemade chili, whole wheat roll, yogurt.
• Boiled egg, whole grain toast, orange slices.
• Sandwich with leftover chicken or turkey topped with tomato slices and lettuce on whole wheat bread, milk.
• Cottage cheese, canned fruit, homemade bran muffin.
• Garden salad topped with canned chickpeas and whole wheat bun.

Supper   

• One-pot casserole using meat, poultry or beans; vegetables (fresh, frozen or canned); rice or pasta; sauce of your choice such as low sodium soup or broth.
• Baked fish with broccoli and brown rice.
• Pasta, tomato or meat sauce, leafy green salad, milk.
• Meatloaf baked in muffin tins (ground beef, chopped onion, spices) baked potato, mixed vegetables.
• Fish and vegetable chowder, whole grain roll.
• Stir-fry (any fresh or frozen vegetables with chicken, beef, pork, shrimp, tofu and choice of low sodium sauce) on brown rice or noodles, milk.
• Fried egg, cheese, tomato and lettuce on whole grain bun with apple slices.
• Lentil soup, tossed salad, whole grain roll.
• Flatbread pizza: tomato sauce, vegetables and mozzarella cheese baked on whole grain pita, tortilla or naan bread.
• Cheese and vegetable omelette and whole grain toast.

For more ideas, visit the Recipes page.

If you would like a break from cooking or need support with meals, consider Meals on Wheels  if offered in your area.

Reminder – Many grocery stores offer ready-to-eat meals such as soups or casseroles. Some of these are nutritious; however, some may be higher in sodium (salt), sugar or saturated fat. These convenience items may also not be affordable for everyone. Cooking at home supports eating well. You can cook extra portions or save your leftovers and freeze for later so they are ready to heat and enjoy.