Meal Ideas
Healthy, Filling, Balanced AND Low-Calorie

You know you’re “supposed to” eat better but WHAT should you eat?  Most of us say we want guidelines for healthy eating and if we knew exactly what to do, we’d do it!  Fortunately, eating for good health doesn’t have to be time- consuming or boring. 

Following the suggestions below will help get you off to the start you’ve been looking for – lower calorie, top nutrition, foods that taste great and meals that take micro-minutes to put together. 

Choosing the right foods and combining the right nutrients is the key to balanced meals and taste satisfaction! 
When we put foods together (such as whole grain bread with turkey, lettuce and tomato) we get a bigger taste sensation, and we’re also combining nutrients.  Incorporating carbohydrate (C), fiber (f) proteins (P), fat (F), vitamins (V), and minerals (M) in one meal will leave you feeling FULL for a longer period of time, even if the amount eaten is smaller!   Mix and match the meals below for fast, nutritious combos.  Look for the nutrient symbol to know you’re balancing your combos!

C = carbohydrate
F  = fat
P = protein
f  = fiber
V = vitamins
M = minerals

BREAKFAST IDEAS

Weekend Breakfast – Combo I
P, V, M, F:  JENNIE-O TURKEY STORE® Original Turkey Breakfast Sausage Links (2)
C, V, M:  1 cup calcium-fortified orange juice
C, f, F, V, M, P:  1 slice whole-grain toast with 1 tsp. butter
P, F, V, M: 2 scrambled eggs made with skim milk

Faster than Lightning Grab-N-Go Breakfast – Combo II
P, V, M:  1 serving JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast, sliced and heated in the microwave
C, f, P, V, M:  1 whole-grain hamburger roll (quick breakfast sandwich)
C, f, V, M:  bunch of red grapes
C, P, V, M:  1 cup low-fat drinkable yogurt

Leftovers for Breakfast – Combo III
P, V, M, F:  leftover JENNIE-O TURKEY STORE® Lean Ground Turkey burger with salsa
C, f, V, M:  whole-wheat tortilla (filled with cut up turkey burger and salsa)
C, f, V, M:  apple

LUNCH IDEAS

No Time to Eat Today Lunch – Combo I
P, V, M:  leftover JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast cubes or pieces
P, F, V, M:  low-fat cheddar cheese slices (2)
C, f, V, M:  single-serving can of mandarin oranges
C, f, V, M:  6 whole-grain crackers

Microwaveable Blue Plate Special Lunch – Combo II
P, F, V, M: JENNIE-O TURKEY STORE® So Easy Fully Cooked Turkey Breast Roast in Homestyle Gravy
C, f, V, M:  1 cup canned or frozen corn
C, f, V, M: 1/2 cup applesauce
P, V, M: 1/2 cup fat-free cottage cheese

Easygoing, Laid Back Lunch – Combo III
P, F, V, M: JENNIE-O TURKEY STORE® Sweet Lean Italian Turkey Sausage (1)
C, f, V, M, P:  Whole-grain hot dog bun
C, f, F, V, M: 1 ounce bag of baked potato chips
C, f, V, M, P:  handful of baby carrots
C, f, V, M:  sliced or diced cucumbers or dill pickles to add to sandwich

Soups On Lunch – Combo IV
V, M, C, f, P:  1 can vegetable soup (add water if necessary)
P, V, M:  diced JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast (add to soup)
C, f, V, M:  6 whole-grain crackers
C, f, V, M:  1 cup low-fat yogurt
C, f, V, M:  1/4 cup dried cranberries added to yogurt

Italian Leftovers Lunch – Combo V
P, F, C, V, M:  1 cup of leftover pasta sauce containing JENNIE-O TURKEY STORE® Oven Lean Ground Turkey
C, f, V, M, P:  1 and 1/2 cups of leftover cooked whole-grain pasta or noodles
C, f, V, M:   small bunch of red grapes

Weekend Freedom Lunch – Combo VI
P, V, M:  3 ounces JENNIE-O TURKEY STORE® Oven Roasted Turkey Breast, sliced
C, f, V, M, P:  2 slices whole-grain bread
C, f, V, M, P:  sliced tomatoes and lettuce leaves for sandwich
F, V:  2 tsp. mayonnaise
C, f, V, M:  2 dill pickle spears
C, f, V, M:  1 Granny Smith apple, cut into slices

Sunday Brunch Lunch – Combo VII
P, F, V, M: JENNIE-O TURKEY STORE®Original Turkey Breakfast Sausage Links (3)
C, f, V, M, P, F:  scrambled eggs with low-fat cheddar cheese (1 cup eggs)
C, f, V, M, P:  1 whole-wheat English muffin with 2 tsp. butter
C, f, V, M:  1½ cups fruit salad (oranges, pears, grapefruit, grapes, and cantaloupe)

DINNER IDEAS

“I’m Starving” Dinner – Combo I
P, F, V, M:  JENNIE-O TURKEY STORE® So Easy Fully Cooked Stuffed Breast – Cheddar Cheese and Broccoli
C, f, V, M, P: 1 cup precooked wild rice packet
C, f, V, M, P:  bowl full of pre-washed, bagged baby spinach (for salad)
C, f, V, M:  1/2 cup frozen blueberries tossed on top of salad
Add balsamic vinegar and a dash of olive oil for dressing

“I’m Too Tired To Cook” Dinner – Combo II
P, F, V, M: JENNIE-O TURKEY STORE® So Easy Fully Cooked Turkey Breast Slices in Homestyle Gravy (3 slices)
C, f, P, V, M:  two slices of whole-grain toast (put toast on the plate, sliced turkey over the toast, cover with gravy)
C, f, P, V, M:  can of green beans
C, f, V, M, F:  frozen blueberries or strawberries (1/2 cup) with low-fat whipped topping (1/2 cup)

Time is on My Side Dinner – Combo III
P, F, V, M: JENNIE-O TURKEY STORE® Lemon Garlic Breast Tenderloins (3–5 ounces)
C, f, P, V, M: 1 small sweet potato with vanilla extract and a sugar supplement on top
C, f, P, V, M:  mixed green salad (2 cups) with sliced tomatoes and red cabbage (any amount)
C, f, P, V, M:  steamed broccoli or Brussels sprouts (1 cup)
C, f, P, V, M, F:  1 whole-grain dinner roll with 1 tsp. butter

Before beginning any diet or exercise program, it is recommended that you consult your physician or other qualified health care provider.

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