Sample Menus: Healthy Eating for Older Adults

Breakfast burrito

• 1 flour tortilla (8-inch diameter)
• 1 scrambled egg
• 1/3 cup black beans
• 2 tablespoons salsa

1/2 large grapefruit

1 cup water, coffee, or tea

Roast beef sandwich

• 1 small whole-grain hoagie bun
• 2 ounces lean roast beef
• 1 slice part-skim mozzarella cheese
• 2 slices tomato
• 1/4 cup mushrooms (cooked in 1 teaspoon corn/canola oil)
• 1 teaspoon mustard

• 1 cup potato wedges (cooked in 1 teaspoon canola oil)
• 1 tablespoon ketchup

1 cup fat-free milk

Baked salmon on beet greens

• 4 ounce salmon filet
• 1 teaspoon olive oil
• 2 teaspoons lemon juice
• 1/3 cup cooked beet greens (cooked in 2 teaspoons canola oil)

• 1/2 cup quinoa
• 1/2 cup silvered almonds

1 cup fat-free milk

1 cup cantaloupe balls

Whole wheat French toast

• 2 slices whole wheat bread
• 3 tablespoons fat-free milk
• 2/3 egg
• 2 teaspoons tub margarine
• 1 tablespoon pancake syrup

1/2 large grapefruit

1 cup fat-free milk

3-bean vegetarian chili on baked potato

• 1/4 cup each cooked kidney beans, navy beans, and black beans
• 1/2 cup tomato sauce
• 1/4 cup chopped onion
• 2 tablespoons chopped jalapeno peppers
• 1 teaspoon corn/canola oil (to cook onion and peppers)
• 1/4 cup cheese sauce
• 1 large baked potato

1/2 cup cantaloupe

1 cup water, coffee, or tea

Hawaiian pizza

• 2 slices cheese pizza, thin crust
• 1 ounce lean ham
• 1/4 cup pineapple
• 1/4 cup mushrooms, cooked in 1 teaspoon safflower oil

• 1 cup mixed salad greens
• 4 teaspoons oil and vinegar dressing

1 cup fat-free milk

3 tablespoon hummus

5 whole wheat crackers

Cold cereal

• 1 cup shredded wheat
• 1/2 cup sliced banana
• 1/2 cup fat-free milk

• 2 teaspoons all-fruit preserves

1 cup fat-free chocolate milk

Tuna salad sandwich

• 2 slices rye bread
• 2 ounces tuna
• 1 tablespoon mayonnaise
• 1 tablespoon chopped celery
• 1/2 cup shredded lettuce

1 medium peach

1 cup fat-free milk

Roasted chicken

• 3 ounces cooked chicken breast

1 large sweet potato, roasted

• 1 teaspoon tub margarine

• 1 teaspoon tub margarine

1 cup water, coffee, or tea

1/4 cup dried apricots

1 cup flavored yogurt (chocolate)

Creamy oatmeal (cooked in milk)

• 1/2 cup uncooked oatmeal
• 1 cup fat-free milk
• 2 tablespoons raisins
• 2 teaspoons brown sugar

1 cup orange juice

• 2 teaspoons all-fruit preserves

1 cup fat-free chocolate milk

Taco salad

• 2 ounces tortilla chips
• 2 ounces cooked ground turkey (cooked in 2 teaspoons corn oil)
• 1/4 cup kidney beans
• 1/2 ounce low-fat cheddar cheese
• 1/2 cup chopped lettuce
• 1/2 cup avocado
• 1 teaspoon lime juice (on avocado)
• 2 tablespoons salsa

1 cup water, coffee, or tea

Spinach lasagna roll-ups

• 1 cup lasagna noodles (2 ounces dry)
• 1/2 cup cooked spinach
• 1/2 cup ricotta cheese
• 1 ounce part-skim mozzarella cheese
• 1/2 cup tomato sauce

• 1 teaspoon tub margarine

1 cup fat-free milk

2 tablespoons raisins

1 ounce unsalted almonds