11 Healthy Ideas for Breakfast, Lunch and Dinner

Looking for ways to enjoy more foods that taste good and are good for you and your family? Try these tasty ideas using plenty of fruits, veggies, nuts and whole grains to improve your healthful nutrition.


  • Egg or tofu scramble with veggies. Sauté your favorite veggies. Squeeze the excess liquid out of some extra-firm tofu and crumble into the veggies. Sprinkle with turmeric (a great anti-inflammatory spice, and it makes the tofu resemble yellow scrambled eggs). Salt/pepper/herbs to taste. Top with salsa and avocado.
  • Steel-cut oatmeal. Steel-cut oats can be cooked in water or plant milk, on the stove top or in a crock pot. For variety, try stirring in one of these: ground flaxseeds, raw nuts, berries, pumpkin/pumpkin pie spice, peaches/nutmeg or apples/raisins/cinnamon.
  • Brown rice or quinoa leftovers can quickly become a hot breakfast cereal by heating and adding your favorite stir in extras.
  • Pumpkin whole-wheat pancakes or waffles. Make your own or try a whole grain or gluten free mix from Bob’s Red Mill or Hodgson Mill. Add ½ can pumpkin puree plus pumpkin pie spice to a batter batch. After the pancakes or waffles are cooked, I freeze them. The kids and I like to pop them in the toaster and then spread raw almond butter and put sliced bananas on them for a quick breakfast sandwich.
  • Smoothie: Blend some unsweetened almond milk with frozen berries, fresh or frozen greens, chia or hemp seeds. Add organic Greek yogurt if you’d like.

Lunch or Supper:

  • Soup and un-sandwich. Try a homemade or Amy’s canned soup. On the side have a lettuce wrap, filled with hummus or avocado and veggies. For one of my favorite soups, start with carrot ginger broth; throw in veggies you have cut up or frozen; add chopped peanuts, cilantro and cubed tofu if you’d like. Heat and voila! Feeling adventurous: Serve with homemade seasoned kale chips.
  • Beans, greens and brown rice. I’ll often take leftover brown rice, throw some black beans, frozen chopped greens, red peppers and salsa in a glass container to microwave at work. A salad and an orange compliment this well.
  • Ground turkey or tempeh taco salad. Crumble tempeh, add taco seasoning and heat. Topping ideas: greens, tomato, salsa, avocado, grilled veggies, cilantro, lime, plain organic Greek yogurt, beans, brown rice or quinoa.
  • Quinoa with roasted vegetables and balsamic reduction. Sounds impressive and it is incredibly easy. All can be prepped ahead. (I keep cooked quinoa, brown rice or spiralized zucchini in my fridge.) Cut up whatever veggies you like into similar size pieces (sweet potato, zucchini, eggplant, onion, garlic, etc.), put on a baking sheet, sprinkle with olive oil and seasoning of your choice (I like Penzey’s Greek seasoning). Roast at 425 F about 25 minutes. (Sometimes I throw dates or raisins into the roasted veggies.) To make the reduction, heat balsamic vinegar with a little sugar or real maple syrup until it reduces and thickens. Put your veggies on the quinoa and drizzle some balsamic reduction on top.
  • Giant Salad. Start with a bed of greens (i.e. kale and spinach), throw on your favorite veggies and add some beans. Sprinkle on some nuts and/or seeds, such as hemp or dried fruit. Top with avocado and vinaigrette. Accompany with a soup and fruit.
  • Stir fry veggies along with tofu, seafood or antibiotic-free meat (consider limiting to 1 chicken breast per 2-4 servings). Add your favorite low sodium sauce. Serve on top of brown rice, quinoa.


  • Try fruit, dried fruit/nuts, veggies/hummus, apple/almond butter, nut butter balls, oven-baked sweet potato chips/mango salsa, lettuce wraps, organic popcorn sprinkled with nutritional yeast, a piece of organic dark chocolate (at least 70% cocoa), or a few pieces of candied ginger.

On the Go:

Go online to familiarize yourself with chain restaurant nutrition information.

  • Chipotle burrito bowl with organic vegetables. Their entire menu is now non-GMO!
  • Noodles & Company Bangkok Curry, Chinese Chop salad, small-sized Indonesian peanut sauté or Thai Curry soup. Each menu item is made to order, so ingredients can be specified – organic tofu available.
  • Panera Breakfast Power Almond Quinoa Oatmeal, Lentil Quinoa Broth Bowl, Garden Vegetable or Black Bean soup. Salad made to order with apple side. Organic chicken is available.
  • PF Chang’s lettuce wraps, coconut curry vegetables or Buddha’s Feast. Brown rice is available.
  • Qdoba grilled vegetable burrito bowl made to order.
  • Ruby Tuesday’s. Request their spaghetti squash with marinara.
  • Subway. Choose from their 6 gram fat salad selection.

Meet the Author

Pam Voelkers, M.S., R.D., C.D. is an integrative nutrition health coach and registered dietitian at the Aurora Wiselives Center in Wauwatosa, WI, and in Whitefish Bay, WI.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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