Healthy Meals & Snack Ideas


  • Spaghetti or low sodium soups in a thermos.
  • Pizza with low-fat cheese and vegetables.
  • Peanut butter sandwiches or peanut butter on a banana, celery or apples.
  • Trail mix with nuts, raisins, dried fruit, yogurt chips and low-sugar cereals.
  • Low-fat yogurt you can freeze overnight to keep cold.
  • Low-fat cheese and crackers.
  • Whole wheat bagel with jelly or low-fat cream cheese.
  • Potato topped with cheese and favorite vegetables.
  • Canned fruits or vegetables(low sodium).
  • Vegetables with dip.
  • Tuna fish either in a sandwich or on crackers.
  • Low-fat burritos stuffed with peanut butter, cheese, or low fat meats.
  • Hard boiled egg or an egg sandwich.

Trail Mix: Mix a cup of each of the following ingredients – Cheerio’s (or other favorite cereal), banana chips, raisins (plain or yogurt covered), your favorite nuts (optional), low-fat popcorn and pretzel sticks in a large mixing bowl. Mix well and enjoy! Put in smaller snack bags to take for lunches!

Fruit Kabobs: Have an adult help you skewer your favorite fruit on thin wooden sticks, (available at grocery stores), such as pineapples, grapes, tangerines, apples, and bananas for your own fruit kabob!

Mini Pizzas: Cut a whole-wheat bagel in half and spread on each side with tomato sauce. Sprinkle your favorite cheese over the sauce. Top with your choice of veggies or meats along with spices. Have an adult help you heat your mini pizza in the oven for about 5 minutes and enjoy!

Over Stuffed Baked Potato: Have an adult help you wash and cook a potato in the oven for approximately one hour at 350 degrees. Cut open the potato and slightly separate the edges. Stuff the potato with your favorite toppings such as ham, cheese, tomatoes, mushrooms, onions, or any other veggie or meat you prefer.

Heat for approximately 30 seconds in the microwave and you’ve got a healthy meal that will energize you!

Make Your Own Popsicles: Fill ice trays with your favorite 100% juice. Place tin foil over the ice trays and stick popsicle sticks in each square. Allow to freeze and enjoy!

Ants on a Log: Cut washed celery in 3 inch pieces. Spread peanut butter the length of the celery. Top with raisins and enjoy!

Smoothies: Combine ice, milk and your favorite yogurt in a blender and mix together. To add thickness to your smoothie, just add more yogurt. If you like, you can use vanilla yogurt and add your favorite fruit like strawberries or peaches for more flavor.