A Week of Healthy Meals
We've made eating well this month easy for you. Below are our favorite recipes from throughout the year so far, plus some great new ones — all you have to do is choose!

Breakfast

Pineapple-Banana Smoothie Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in 5 ice cubes, pulverize, pour, and run!

The Southwestern Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper Jack cheese (or soy cheese substitute), and top with 2 tablespoons salsa. Add pepper to taste.

The Morning Mix Combine 1 cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tablespoons granola and you're good to go.

The Basic If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least 4 grams of fiber per serving. Pour 3/4 to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with 3 sliced strawberries.

Omelet Wrap Mix 1 egg and 1 egg white with 1/2 teaspoon hot sauce and 2 tablespoons chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tablespoons low-fat bean dip, and wrap it up for a meal on the run.

Healthy PB and Banana Sandwich Spread 2 tablespoons natural peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.

Fresh Oranges and Granola Peel 1 fresh orange, and segment. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tablespoon orange juice. Top with a large dollop of low-fat yogurt and 2 tablespoons low-fat granola.

Lunch

Chicken Burrito On a whole-wheat tortilla, spread 2 tablespoons low-fat bean dip. Add 1 cup roasted chopped chicken breast, 1 tablespoon barbecue sauce, and 1 tablespoon reduced-fat sour cream. Eat with a side of corn and 1 cup milk.

Strawberry and Feta Salad Combine 2 cups spinach with 3 sliced strawberries, 1/4 cup slivered almonds, and 1 ounce feta cheese. Top with 1 sliced, grilled chicken breast and 1 1/2 tablespoons poppy seed dressing.

Hummus Sandwich On two pieces of whole-grain bread, combine 2 tablespoons hummus with 1/4 cup sliced cucumber. Eat with a small mixed-greens salad with 1/2 cup carrots, topped with 1 tablespoon balsamic vinaigrette dressing, and a glass of nonfat, low-fat, or soy milk.

Standard PB & J Assemble 2 whole-grain slices of bread, 2 tablespoons natural peanut butter, and 1 tablespoon low-sugar jelly — simple, classic, and tasty. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.

Tuna Sandwich Combine 2 to 3 ounces chunk light tuna with 1 tablespoon reduced-fat mayonnaise or Miracle Whip and 1 teaspoon deli mustard. Spread on 2 slices of whole-grain bread, and top with 1 slice cheddar cheese and 2 slices of tomato. Eat with a small spinach salad with 1 tablespoon Italian dressing. Have a glass of milk or water with the meal.

Roast Beef Wrap On a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with 1/2 to 1 cup corn and a glass of 100 percent fruit juice.

Turkey and Pear Sandwich Arrange Bosc pear slices on 2 pieces of whole-grain bread. Add 3 ounces smoked deli turkey breast, 1 slice mozzarella cheese, and 1 tablespoon Dijon mustard. Eat with 1 cup grapes or baby carrots.

Dinner

Spaghetti with Lean Meat Boil 2 ounces whole-grain noodles for about 10 minutes. In the meantime, cook lean ground beef (or vegetarian soy "ground burger") in a pan until browned. Add spaghetti sauce of your choice, and bring to a simmer. Combine noodles with sauce and meat. Eat with a whole-grain roll and a side of romaine lettuce salad.

Veggie Burger Dress up your favorite brand of veggie burger with romaine lettuce, tomato slices, and 1 tablespoon Italian dressing. Place on a whole-wheat bun and eat with 1 cup steamed, peppered broccoli and 1 cup cooked whole-grain rice.

Spinach Salad with Salmon On medium-high heat, grill a 3-ounce salmon fillet in a pan with 1 tablespoon canola oil. Cook for about 2 to 3 minutes each side (or until inside is no longer dark pink). Break up the fillet and place atop a bed of 2 cups baby spinach leaves. Drizzle 2 tablespoons red wine vinaigrette over salmon, and season with pepper to taste. Eat with whole-grain roll and glass of nonfat or low-fat milk.

Beef Fajita In a saucepan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, 1/2 cup shredded lettuce, and 1 tablespoon reduced-fat sour cream.

Chicken and Feta Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Place on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add 2 slices of tomato and 1 ounce feta cheese. Eat with a side of spinach and a whole-wheat roll.

Mushroom Hamburger Mix 1 teaspoon Italian seasoning into 3 to 4 ounces ground beef. Cook on the stove over medium-high heat (about 3 to 4 minutes each side, or until browned entirely through). While cooking the hamburger, sauté 1/2 cup baby portobello mushrooms with 1/2 red onion (sliced) in 1 tablespoon canola oil. Serve burgers on whole-wheat buns (with ketchup and mustard, if you want), with a side of 1/2 to 1 cup corn or green beans.

Honey Mustard Chicken Cook 1 boneless 3- to 4-ounce chicken breast in 1 tablespoon canola oil in a medium saucepan for about 10 minutes (or until juices run clear). Cut into cubes and toss with 2 cups mixed greens, 1 tablespoon slivered almonds, and 2 tablespoons honey mustard dressing. Eat with 1 cup steamed mixed vegetables.

Snacks

Salad in a Bag In a resealable sandwich bag, combine 1 cup baby spinach, 1/4 cup dried cranberries, 2 tablespoons sunflower seeds, and 1/2 cup cherry tomatoes. A perfect healthy snack that gives you 3 servings of fruits and vegetables in one bag!

Fruit, Turkey, and Cheese Kebabs On short wooden skewers, combine 2 dried apricots, 4 1/2 ounces white cheddar cheese cubes, and 4 1/2 ounces roasted turkey cubes.

Trail Mix Combine 1 cup low-fat granola mix, 1/4 cup dried cranberries, 2 tablespoons chocolate chips, and 1/4 cup slivered almonds. Perfect for munching on all day long.

Bell Pepper Mix Slice 1/4 green bell pepper, 1/4 red bell pepper, and 1/4 orange bell pepper thinly. Combine slices in a resealable sandwich bag for a fresh, slightly sweet snack anytime.

Pita Chips and Hummus Fill a small resealable snack bag with pita chips, and a small plastic container with 2 to 3 tablespoons hummus.

Desserts

Yogurt Parfait Layer 1/2 cup raspberries and 1/2 cup pineapple tidbits (drained) with 1 cup low-fat yogurt.

Strawberries and Chocolate In a microwave, heat squares of dark chocolate in a small glass container. Once melted, remove and drizzle over 5 to 10 strawberries.

--By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University