Balanced Meals: simple and easy

Keep it simple and make it easy. Weeknights can be busy and challenge us to make wholesome meals. Keep the “My Plate” picture in mind when putting together meals to ensure nutritional balance.   By incorporating at least three food groups in each meal and focusing on variety of foods from each food group will make your meals healthy and interesting. Here are some simple combinations to make it easy for you to put together balanced meals.


  • Add blueberries to your oatmeal and drink milk on the side
  • Make an omelette with 2 eggs, some spinach, mushrooms and cheese, add a piece of whole grain toast with fruit spread
  • Make pancakes using whole grain flour, eggs and berries, drizzle pure maple syrup on top with dollop of whipped greek yogurt
  • whole grain toast with peanut butter and banana makes for a quick and delicious breakfast.

Lunch:Fruit Fresh and Canned

  • Put canned tuna or canned salmon on salad greens, add sliced mushrooms, grape tomatoes, drizzle with a vinegar based salad dressing and pack a fresh, juicy apple
  • Wrap the leftover grilled veggies in a whole grain tortilla with some goat cheese and baby arugula, take 1/4 cup nuts and 3 dried apricots for dessert
  • Turn leftover chicken into chicken salad by adding some chopped celery, greek yogurt, lemon juice, apples or grapes. Serve 1/2 cup of chicken salad with whole grain crackers such as Triscuit.
  • Make an enchilada with canned black beans mixed with diced onion, diced peppers, cilantro, cumin, lemon juice and shredded low-fat cheese. Add some salsa and fresh pineapple to complete the meal.


  • Add chopped zucchini and onions to chunky tomato sauce and serve over whole grain pasta. Add a side salad and you have complete meal.
  • Rotisserie chicken (even store bought) can serve up dinner paired with steamed broccoli or green beans and quinoa.
  • Salad mixes make it easy to put together a main dish salad. Use the pre-washed, pre-cut greens, add tomatoes, sliced cucumber, sliced mushrooms, sliced cooked beets and top it with a filet of Rainbow Trout. Rainbow Trout cooks in literally minutes.
  • Don’t forget the eggs. Breakfast for dinner is always popular. Boiled eggs can top a salad, you can make an omelette or scramble them with some diced veggies and serve with fresh waffles.

Now you have some ideas on easy, simple and balanced meals. Start planning your week’s menu and make that list for the grocery store trip.