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    Recipes

    Click on the parts of the pictures below to find great, low-cost, healthy recipes for that part of MyPlate.

    BREAKFAST
    Fruits
    Vegetables
    Grains
    Protein
    Dairy
    LUNCH AND DINNER
    Fruits
    Vegetables
    Grains
    Protein
    Dairy
    HEALTHY DRINKS, SNACKS AND DESSERTS

    BREAKFAST - Fruits

    Eat a whole fruit with your breakfast or try one of these recipes.
    These recipes have at least:

    1/4 cup fruit

    Avocado Toast
    Banana Oatmeal Pancakes
    Oatmeal Breakfast Bake

    1/2 cup fruit

    Apple and Grape Salad
    Banana Walnut Oatmeal

    1 cup fruit

    Breakfast Banana Drink

    BREAKFAST - VEGETABLES

    These recipes have at least:

    1/4 cup cooked veggies)

    Breakfast Egg Muffins

    1/2 cup cooked veggies (or 1 cup fresh)

    Breakfast Burritos
    Rice Cheese Bake

    1 cup veggies (or 2 cups fresh)

    Brussel Sprouts Hash and Eggs

    BREAKFAST - Grains

    These recipes have the equivalent of at least:

    Grains

    1 ounce of grains

    Avocado Toast
    Breakfast Burritos
    Leann's Chocolate Zucchini Muffins

    2 ounces of grains

    Banana Walnut Oatmeal

    3 ounces of grains

    Oatmeal Breakfast Bake

    4 ounces of grains

    Banana Oatmeal Pancakes

    BREAKFAST - Protein

    These recipes have the equivalent of at least:

    1/2 ounce of protein

    Banana Oatmeal Pancakes

    1 ounce of protein

    Breakfast Burritos
    Breakfast Egg Muffin
    Brussel Sprouts Hash and Eggs

    2 ounces of protein

    Oatmeal Breakfast Bake

    BREAKFAST - Dairy

    These recipes have the equivalent of at least:

    1/2 servings of dairy

    Oatmeal Breakfast Bake

    1 serving of dairy

    Breakfast Egg Muffins

    LUNCH AND DINNER - Fruits

    People do not always like fruit on their lunch and dinner plates. You can get your fruits by eating fruity snacks and desserts or you can drink a smoothie with your meal! That way you get your dairy and your fruits in!
    These recipes have at least:

    1/2 cup fruit

    Apple and Grape Salad
    Avocado with Garlic Shrimp

    1 cup fruit

    LUNCH AND DINNER - Vegetables

    These recipes have at least:

    1/2 cup cooked veggies (or 1 cup fresh)

    Asparagus Fries
    Baked Fennel and Potato
    Beet Mash Potatoes
    Bok Choy with Ginger and Garlic
    Broccoli Balls
    Broccoli Ramen Noodle Salad
    Caribbean Pink Beans
    Cheesy Zucchini
    Chicken Tinga
    Chinese Cabbage Ramen Noodle Salad
    Cole Slaw Lite
    Curried Eggplant
    Dandelion Greens with Chicken Tenderloin
    Dr. Deb’s Eggplant Parm
    Easy Vegetarian Chili Easy Eggplant Dip
    Eggplant Stew
    Italian Zucchini
    Lemon Chicken Pasta w/ Kale
    Lemon Zucchini Salad
    Loaded Sweet Potato Nachos
    Maple Roasted Butternut Squash
    Nutty Sweet Potato Soup
    Pasta Salad
    Pickled Fresh Beets and Eggs
    Roasted Beets with Feta Cheese
    Southern Corn
    Veggie Pasta
    Zucchini Boats
    Zucchini Patties
    Zucchini Slaw

    1 cup veggies (or 2 cups fresh)

    Baked Kale Chips
    Brussel Sprouts Hash and Eggs
    Chicken Broccoli Skillet
    Chicken Snap pea Stir fry
    Lentil Soup
    Microwave Pasta Primavera
    Hawaiian Bean Casserole
    Jason's Any Time Sweet Potatoes
    Roasted Broccoli
    Roasted Sweet Potatoes
    Roasted Cauliflower
    Southern Corn
    Spaghetti Squash
    Spiced Moroccan Lentil and Chickpea Stew
    Turkey Chili

    1 and 1/2 cup veggies (or 2 cups fresh)

    Butternut Squash Stew
    Cauliflower Carrot Casserole
    Chicken Sausage & Kale Stew
    Sauteed Spinach

    LUNCH AND DINNER - Grains

    These recipes have the equivalent of at least:

    Grains

    1 ounce of grains

    Eggplant Stew
    Pasta Salad
     

    2 ounces of grains

    Grilled Cheese Sandwiches
    Lemon Chicken Pasta w/ Kale
    Microwave Pasta Primavera

    Whole Grains

    1 ounce of grains

    Brown Rice and Stir Fry Vegetables
    Butternut Squash Stew
     

    2 ounces of grains

    Dr. Deb's Easy Eggplant Parm
    Lemon Chicken Pasta w/ Kale
    Veggie Pasta

    LUNCH AND DINNER - Protein

    These recipes have the equivalent of at least:

    1 ounce of protein

    Broccoli Ramen Noodle Salad
    Brussel Sprouts Hash and Eggs
    Lentil Soup
    Loaded Sweet Potato Nachos

    2 ounces of protein

    Butternut Squash Stew
    Chicken Tinga
    Chicken Sausage & Kale Stew
    Chicken Snap pea Stir fry
    Lemon Chicken Pasta w/ Kale
    Salmon Loaf
    Turkey Chili

    3 ounces of protein

    Baked Turkey Burgers
    Curried Eggplant
    Easy Vegetarian Chili Hawaiian Bean Casserole
    Spiced Moroccan Lentil and Chickpea Stew

    4 ounces of protein

    Dandelion Greens with Chicken Tenderloin
    Dr. Deb’s Easy Eggplant Parm
    Meatballs
    Steamed Whiting

    LUNCH AND DINNER - Dairy

    These recipes have at least as much calcium as:

    1/2 servings of dairy

    Easy Vegetarian Chili

    1/3 servings of dairy

    Dr. Deb’s Easy Eggplant Parm
    Grilled Cheese Sandwiches
    Loaded Sweet Potato Nachos
     

    2/3 servings of dairy

     

    1 serving of dairy

    Meatballs
     

    1 and 1/3 serving of dairy

    Rice Cheese Bake
    Salmon Loaf

    SNACKS AND DESSERTS - All

    Recipe! Why It's Healthy
    Apple and Grape SaladContains 1/2 cup of fruit and 1/4 cup veggies.
    Baked Kale Chipsit contains 1 serving of vegetables.
    Black Bean Brownies Higher in fiber and lower in fat than brownies made using most box instructions.
    Black Iced TeaFar lower in calories than other sugar-sweetened beverages.
    Banana Fudge Smoothieit contains 1 serving of fruit.
    Chili Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
    Cocoa Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
    Cowboy CaviarA refreshing snack that contains ½ cup of fresh veggies, is low in fat, and an excellent source of fiber.
    Cucumber SandwichA light afternoon snack that is high in protein, low in fat, and contains 2 ounces of whole grains per serving.
    Garlic Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
    Grape, Pineapple and Banana Smoothieit contains 1 serving of fruit.
    Lime green popsiclesThese nutritious and delicious pops contain a serving of fruits and veggies.
    Not Too Sweet Hibiscus TeaFar lower in calories than other sugar-sweetened beverages.
    Paprika Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
    Parmesan Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
    Peanut Butter Oat BallsThis sweet treat contains 1.5 ounces of grains per serving, is low in sodium and a good source of fiber.
    Pineapple Angel Food CakeGreat tasting, low calorie 2 ingredient dessert.
    Pumpkin BrowniesHigher in fiber and lower in fat than brownies made using most box instructions.
    Tropical Fruit Smoothieit has 1 cup of fruit and 1/2 cup of vegetables.
    Zucchini BitesThis is a low calorie, delicious snack.
    Zucchini LoafIt contains 1 ounce of whole grains per serving.
    Vegetable and Barley PilafThis savory side dish contains 1 ounce of grains per serving. Pair it with the Dandelion Greens with Chicken Tenderloins recipe found in the Lunch/Dinner protein section for a well balanced meal.