Healthy Breakfast and Refreshment Examples

The meals below meet the Healthy Nutrition Guidelines. Prepare recipes with less sodium, and choose pre-made products with no or low sodium content.


  • Low-fat breakfast burrito bar: Whole wheat flour or corn tortillas (low-fat), scrambled eggs, sautéed onions and peppers, fresh tomatoes, homemade salsa. Serve with fresh fruit tray.
  • Oatmeal bar: Oatmeal with cinnamon, skim milk, raisins, almonds. Serve with assorted seasonal fruits.
  • Frittata: Mushroom and spinach frittata. Serve with whole grain English muffin with jam and unsalted butter or trans-fat free margarine on the side, fresh cantaloupe wedge with purple grapes.

Light Refreshments

  • Fresh fruit skewers or tray with low-fat yogurt dip.
  • Raw vegetables with hummus dip and low-fat ranch.
  • Individually packaged servings of baby carrots.
  • Light popcorn and unsalted nuts (include soy nuts).
  • Low-fat granola bars and fresh fruit.
  • Whole grain English muffins with peanut butter, low-fat cream cheese, or hummus. Serve with whole fresh fruit or vegetables.
  • Unsalted almonds with dried cranberries or craisins.
  • Fresh pear slices with mozzarella and Swiss cheese slices.
  • Trail mix made of dried fruit, roasted unsalted nuts, and seeds.
  • Parfait made with low-fat granola, low-fat yogurt, and fruit slices.
  • Quick bread (banana, pumpkin) in small slices. Serve with fruit spread, margarine (no trans fats), hard-boiled egg, or whole fresh fruit.
  • Fruit for dessert.

Are you interested in healthy lunch and dinner examples?