GWarr Great Washington Agency on Aging Resources Inc 

Plan and Shop for Simple Healthy Meals

“Let food be thy medicine and medicine be thy food.” ― Hippocrates

Good nutrition is an important aspect of a healthy lifestyle. If your diet is insufficient in vitamins 

and minerals, and other nutrients, you may be at higher risk of becoming ill. Food has powerful 

effects on our bodies. It is important to eat nutritious, balanced meals with adequate hydration 

throughout the day to keep you healthy and your immune system strong. Here are some easy 

meal ideas to get you started.

Note: Accessibility Users: Press Alt+Down Arrow to navigate the table and to page 6.

BREAKFAST LUNCH/DINNER

• Peanut Butter Raisin Oatmeal

1 cup cooked oatmeal

3 TBSP peanut butter

1⁄4 cup raisins

• 1 cup Orange Juice

• 1 cup low-fat milk

• Tuna Salad Sandwich

3 oz Tuna, Mayo (as desired), Spinach leaves

Whole Wheat Bread

• 1 cup Progresso Southwest Style Black Bean & Veggie

soup

• 1⁄2 cup V-8 Juice (low sodium)

• 1 cup low-fat milk

• Pudding or Gelatin cup

Substitution: Egg Salad can be made with hard boiled eggs and mayo. Eat 

on sandwich or on a bed of spinach.

• Cereal with Fruit

1 cup toasted oat cereal

1 banana

• 6-8 oz Greek or Islandic type yogurt

with Fruit

• 1⁄2 cup Orange Juice

• 1 cup low-fat milk

• Tuna Spinach Salad with Fruit

2 oz Tuna

Spinach leaves/Diced Tomato/ Baby Carrots

1 hard-boiled egg or 1 slice cheese, cut up

Blueberries, mandarin oranges, etc.

Dressing of your choice

• 1 Slice toast with butter

• 1⁄2 cup V-8 Juice (low sodium)

• 1 cup low-fat milk

• Pudding or Gelatin cup

GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.
GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.

BREAKFAST LUNCH/DINNER

• Scrambled Eggs with Cheese

2 eggs

2 TBSP milk

1 tsp. butter

1 slice cheese (can also add tomato and

spinach if you like)

• 1-2 pieces toast with butter/jelly

• 1 cup Orange Juice

• 1 cup low-fat milk

• Meatloaf with tomato sauce

• 1⁄2 cup mashed cauliflower

• 1⁄2 corn

• Fruit cup

• 1 slice whole-wheat bread

• 1 cup low-fat milk

• Pudding or Gelatin cup

• Yogurt Parfait (layer)

6-8 oz Greek Yogurt

1⁄2 cup fruit

1⁄2 cup granola

• 1⁄2 cup Orange Juice

• 1 cup low-fat milk

• Ham Steak -3 oz (the size of your palm)

• 1⁄2 cup mashed cauliflower

• 1⁄2 corn

• Fruit of your choice

• 1 slice whole-wheat bread

• 1 cup low-fat milk

• Pudding or Gelatin cup

• Ham and Eggs

1-2 eggs

2 oz Ham

1 tsp. butter

• 1-2-pieces toast or English Muffin

• 1 cup Orange or V-8 Juice

• 1 cup low-fat milk

• Ham & Cheese Sandwich

2 oz of ham, 1 slice cheese

Sliced tomato, spinach, and mayo on whole wheat

bread

• 1 cup Progresso Southwest Style Black Bean &

Veggie soup

• Baby carrots

• Fruit of your choice

• 1 cup low-fat milk
GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.

BREAKFAST LUNCH/DINNER

• Egg & Cheese Muffin

1-2 eggs

1 slice cheese

1 tsp. butter

• 1 English Muffin

• 1 cup Orange or V-8 Juice

• 1 cup low-fat milk

• Teriyaki Chicken Rice Bowl

If desired scramble 1-2 eggs and add to the rice

bowl

• 1⁄2 cup mashed cauliflower

• V-8 Juice

• Fruit of your choice (pineapple). Eat cold or heat

and add to the rice bowl.

• 1 cup low-fat milk

• Pudding or Gelatin cup

• Waffles with fruit

Applesauce or fruit of your choice

Syrup

1 tsp. butter

• 1 Hard-boiled egg

• 1⁄2 cup cottage cheese

• 1 cup Orange or V-8 Juice

• 1 cup low-fat milk

• Roasted Chicken & Roasted Veggies

Place frozen Chicken Breast in roasting pan. Spray

with a little nonstick cooking spray, olive oil, or

pump margarine and season. In a bowl or ziplock

bag placed your choice of cut-up veggies. Drizzle

with olive oil and shake or stir to coat evenly. Add

seasoning and stir or shake again. Place into a

roasting pan with the chicken. Bake at 375 for 1 to

1.5 hours or until chicken temp reaches 165 F.

• Whole grain bread or roll

• 1 cup low-fat milk

• Pumpkin Pancakes*

Syrup

1 tsp. butter

• 2 Scrambled eggs

• 1 cup Orange or V-8 Juice

• 1 cup low-fat milk

*Find the recipe for Pumpkin Pancakes at

www.choosemyplate.gov/recipes

• Strawberry-Balsamic Spinach & Chicken Salad

o Leftover chicken

o Strawberries

o Almonds

o Crumbled Feta

o Balsamic Vignette Dressing

o Spinach or Leafy greens of your choice

• Whole grain bread, roll or crackers

• 1 cup low-fat milk
GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.

Recipe Resources:

htps://www.choosemyplate.gov/resources/infograp

hics/5-ways-series 

htps://www.choosemyplate.gov/eathealthy/recipes

-cookbooks-and-menus

htps://www.eatright.org/coronavirus/recipes

htps://spendsmart.extension.iastate.edu/recipes/

htps://www.choosemyplate.gov/myplatekitchen

htps://bushbeans.com/en_US/recipes-inspiration

htps://www.goya.com/en/recipes

htps://randallbeans.com/recipes/

htps://www.mccormick.com/recipes/quick-meals

htps://www.penzeys.com/shop/recipes/

htps://www.thespicehouse.com/pages/recipes

Shopping List

Grains

 Whole Wheat Bread- 1-loaf

 Low-Fat Microwave Popcorn- 1- 4-6 bag 

count box

 Toast Oat or Whole Grain Cereal- 1 box

 Other Cereal ____________________

 Instant Oatmeal or Cream of Wheat- 6 pack

 Old Fashioned Oats

 Cereal Bars- Box of 4-6 count

 Buttermilk or Blueberry Waffles (Frozen)

 Instant or Pre-cooked Brown Rice

 Instant or Pre-cooked White Rice

 Precooked or Dry Quinoa or Quinoa/Rice 

Blend

 English Muffins- 6 count package

 Whole Wheat, low-fat crackers

 Whole Wheat Tortilla

 Other: ___________________________

Fruit/Veggies (Frozen or Canned)

 Frozen Mashed Cauliflower, Broccoli, 

Spinach, Vegetable blends, Veggie Spirals 

(Zucchini, Butternut Squash)

 Frozen Fruit

 Canned Fruit, in water or its own juice.

 Pears, Mandarin Oranges, Peaches, 

Pineapple

 Assorted Fruit cups in water or its 

own juice

 Applesauce, no added sugar

 Canned Pumpkin 

 Other: ___________________

 100% Orange, apple or grape juice

 Canned (low sodium or salt-free) Peas, 

Green Beans, Carrots, Mixed Veggies, 

Spinach, Diced or Stewed Tomatoes, 

Tomato Sauce, Potatoes, Beets, Artichoke 

Hearts

 Mild or Fire Roasted Diced Green Chiles.

 Raisins or Craisins- 6-8 Individual boxes or 1 

bulk container

 V-8 Juice or Tomato Juice (low sodium), 32 

oz or ~6 oz individual cans X 6-8 

 Baked Beans (Reduced Sodium)

 Black Beans (Reduced Sodium)

 Kidney Beans (Reduced Sodium

 Garbanzo Beans (Reduced Sodium)

 Pinto Beans (Reduced Sodium)

 Cannellini Beans (Reduced Sodium)
GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.

 Refried Black Beans

 Salsa

 Olives, Black, Green or Kalamata 

Fresh Produce:

 Green Pepper, Celery, Carrots, Potatoes, 

Onion, Cabbage

 Baby carrots

 Tomato

 Fresh Spinach, Romaine or Mixed Blend 

Lettuce

 Avocado

 Bananas, Apples, Orange, Lemon, 

Grapefruit

 Grapes, Blueberries, Strawberries, 

Raspberries.

 Other: ________________________

Milk/Dairy

 Powdered Milk

 Evaporated Skim Milk

 1⁄2 gallon Skim or 1% Milk

 Gallon Skim or 1% Milk

 Shelf-stable, vacuum-packed low-fat milk, 

such as:

 Horizon low-fat shelf-stable 

chocolate milk (12- 8 oz boxes)

 Fairlife Low Fat Ultra-Filtered Shelfstable milk. (14 oz 12-pack)

 Nutrition Liquid Supplement 

Soup

 Progresso Reduced Sodium line (~19 oz can 

contain ~ 470 mg sodium per serving)

 Creamy Tomato with Basil

 Roasted Chicken Noodle

 Minestrone

 Italian Style Wedding with Meatballs

 Southwest Style black beans & 

veggies soup

 Campbells Healthy Request Line (Each as 

~410 mg sodium per SVG).

 Chicken Noodle Microwavable Soup 

Cup

 Tomato, condensed can

 Vegetable

 Vegetable Beef

 Minestrone

 Bean & Bacon

 Mexican Style Chicken Tortilla

 Southwest Bean & Barley

 Chunky Sirloin Burger

 Chunky Chicken & Country Vegetable

 Hearty Italian-Style Wedding with 

Meatballs & Spinach

 Amy's Light in Sodium Spicy Chili, Lentil 

Soup, 

 Health Valley No Salt Added

 Chicken Rice or Chicken Noodle or 

Cream of Chicken Soup

Protein 

 Peanut Butter- 16 oz or larger

 Greek or Icelandic Style Yogurt (Plain, 

Vanilla or Fruit)

 1% Cottage Cheese

 Cheese slices: Swiss, Cheddar, Colby

 Reduced-Fat Shredded: Cheddar, 

Mozzarella, Italian blend

 Parmesan or Feta Cheese
GWAAR Nutrition Team 5-18-20 

We do not endorse any brand name products; these are sample ideas and equivalents can be substituted.

 Cheese Sticks

 Frozen Meal Entrees such as Green Giant 

Harvest Protein Bowls, Birds Eye Veggie 

Made Steam Fresh Mac & Cheese, Healthy 

Choice Simple Steamers, Lean Cuisine, 

Kashi, etc.

 Fresh or Frozen Chicken Breast/Thighs

 Ham Steak- 8 oz

 Roasted Turkey, lunch meat- 8 oz package

 Hormel Compleats Meals (Shelf-stable), e.g. 

Homestyle Meatloaf with tomato sauce- 15 

oz

 Teriyaki Chicken & Vegetable Rice Bowl12.3 oz frozen package

 Almonds, roasted, unsalted

 Walnuts

 Trail Mix

 Chicken or Tuna Salad, Shelf stable

 Tuna, 5 oz can

 Tuna, ~3 oz pouch

 Chicken, 5 oz can

 Chicken, ~3 oz pouch

 Salmon, canned, ~5 or 16 oz

 Mackerel, canned, ~15 oz

 Sardines in water or olive oil, no salt added

 Bean dip, fat-free, low sodium

 Hummus

Fats/oils

 Mayo- 1 small container

 Soft Margarine

 Whipped Butter

Dessert/Snacks

 Sugar-Free Gelatin- 1- 4 pack 

 Sugar-Free Pudding Cups- 1-2 4 packs

 Baked tortilla chips, low sodium, low fat

 Protein Bars

Condiments 

 Low Sugar syrup- 1 small bottle

 Grape or Strawberry Jelly

 Dressing for Salad

o Balsamic Vinaigrette

o Light French/Light Ranch

 Mrs. Dash Garlic/Herb Seasoning or offbrand equivalent

 Herbs: Dill, Oregano, Thyme, Basil, 

Rosemary, Parsley, _____________

 Olive Oil, Vegetable Oil

Other Items:
GWAAR Nutrition Team 5-14-20 

Grocery Shopping Tips from Choose My Plate

Find fruits and vegetables in the produce section, frozen foods, and in the canned and pantry food aisles. 

• Buy “in season” produce. They are usually less expensive and are at their peak flavor. Buy only what you 

can use before it spoils.

• Try buying canned. Choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no

salt added” on the label. These products are just as nutritious as fresh and often cost less.

• If you have the freezer space, buy frozen vegetables without added sauces or buter. They are as good

for you as fresh and may cost less.

• Canned and frozen fruits and vegetables last much longer than fresh and it’s a quick way to add fruits

and vegetables to your meal.

Find grains in many areas of the store, including the bread, cereal, snack, and pasta and rice aisles.

• Make half your grains whole grains. Throughout the store, check ingredient lists and pick the items that

have a whole grain listed first.

• Whole grains include whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole-grain cornmeal,

whole oats, and whole rye.

• Rice and pasta are budget-friendly grain options.

• Choose hot cereals like plain oatmeal or whole-grain dry cereal.

Find protein foods throughout the entire store. They can be found in the fresh meat case, frozen foods 

section, dairy case, and canned and pantry food aisles.

• Some great low-cost choices include beans and peas, such as kidney beans, split peas, and lentils. Use

these good sources of protein for main or side dishes. Beans and peas cost far less than a similar

amount of other protein foods.

• To lower meat costs, buy the family-sized or value pack and freeze what you don't use. Choose lean

meats like chicken or turkey. When choosing ground beef, make sure it's lean (at least 93% lean)

ground beef.

• Seafood doesn’t have to be expensive. Try buying canned tuna, salmon, or sardines – they store well

and are a low-cost option.

• Don’t forget about the eggs! They’re a great low-cost option that’s easy to prepare.

Find dairy foods in the refrigerated and pantry aisles.

• Choose low- fat or fat-free milk. They provide just as much calcium, but fewer calories.

• Buy the larger size of low-fat plain yogurt instead of individual flavored yogurt. Then add your flavors

by mixing in fruits.

• When it comes to cheese, look for "reduced fat," or "low-fat" on the label.

• Always check the sell-by date to make sure you're buying the freshest dairy products.