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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
These recipes have at least:

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

Asparagus Omelet
Breakfast Burritos
 

1 cup veggies (or 2 cups fresh)

Butternut Squash and Egg Bake
Eat a whole fruit with your breakfast or try one of these recipes.
 
These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Banana Walnut Oatmeal
 

1 cup fruit

Breakfast Banana Drink
Grape Pineapple Banana Smoothie
These recipes have the equivalent of at least:

1 ounce of protein

Breakfast Burritos
 

2 ounces of protein

Asparagus Omelet
These recipes have the equivalent of at least:

Grains

1 ounce of grains

Breakfast Burritos
Leann's Chocolate Zucchini Muffins
 

2 ounces of grains

 

3 ounces of grains

Whole Grains

1 ounce of grains

 

2 ounces of grains

Banana Walnut Oatmeal
 

3 ounces of grains

These recipes have at least as much calcium as:

1/3 servings of dairy

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

Grape Pineapple Banana Smoothie
 

2/3 servings of dairy

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

Breakfast Burritos
 

1 serving of dairy

 

1 and 1/3 serving of dairy

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

Rice Cheese Bake
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 fruit in!
 
These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Avocado with Garlic Shrimp
 

1 cup fruit

These recipes have at least as much calcium as:

1/3 servings of dairy

Chicken Tinga Empañapitas
Cream of Asparagus Soup
Dr. Deb's Easy Eggplant Parm
Grilled Cheese Sandwiches
Loaded Sweet Potato Nachos
Sweet Potato Boats
 

2/3 servings of dairy

Chicken Tinga Burritos
 

1 serving of dairy

English Muffin Pizza
Meatballs
 

1 and 1/3 serving of dairy

Rice Cheese Bake
Salmon Loaf

Recipe

Why It's Healthy

Apple and Grape Salad Contains 1/2 cup of fruit and 1/4 cup veggies.
Baked Kale Chips it contains 1 serving of vegetables.
Black Bean Brownies Higher in fiber and lower in fat than brownies made using most box instructions.
Black Iced Tea Far lower in calories than other sugar-sweetened beverages.
Banana Fudge Smoothie it contains 1 serving of fruit.
Celery Lemonade Contains fresh fruits and veggies.
Chili Microwave Popcorn A low calorie snack that costs less than boxed microwave popcorn.
Cocoa Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Garlic Microwave Popcorn A low calorie snack that costs less than boxed microwave popcorn.
Grape, Pineapple and Banana Smoothie it contains 1 serving of fruit.
Lime green popsicles These nutritious and delicious pops contain ½ a serving of fruits and veggies.
Not Too Sweet Hibiscus Tea Far lower in calories than other sugar-sweetened beverages.
Paprika Microwave Popcorn A low calorie snack that costs less than boxed microwave popcorn.
Parmesan Microwave Popcorn A low calorie snack that costs less than boxed microwave popcorn.
Pineapple Angel Food Cake Great tasting, low calorie 2 ingredient dessert.
Pumpkin Brownies Higher in fiber and lower in fat than brownies made using most box instructions.
Sweet Potato Chocolate Pudding High in fiber and protein.
Tropical Fruit Smoothie it has 1 cup of fruit and 1/2 cup of vegetables.
Zucchini Bites This is a low calorie, delicious snack.
Zucchini Loaf It contains 1 ounce of whole grains per serving.