Swap It Meal List

If you are allergic to anything feel free to swap it for something that you can have.

Breakfast

1 |Breakfast burrito: 3 scrambled egg whites + ½ cup diced tomato* + ¼ diced yellow bell pepper 
+ 1 Tbsp chopped sweet onion + ¼ cup no-salt-added canned black beans + 1 Tbsp salsa, 
 wrapped in an 8" whole-wheat tortilla

2 |Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + ½ sliced pear*

3 |Orange-apricot quinoa: ¼ cup quinoa* cooked in ¼ cup calcium-fortified orange juice 
+ ¼ cup water; stir in 4 chopped dried apricot halves + 1 Tbsp sliced almonds

4 | Egg plate: 1 egg scrambled in 1 tsp olive oil + 1 slice veggie bacon + ½ grapefruit* 
+ 1 whole-wheat English muffin

5 |Whole-grain cereal crunch: 1 cup bran flakes (such as Kellogg's or Post) + 1 Tbsp pecans 
+ 2 Tbsp dried cranberries* + 1 cup nonfat milk (or soy milk)

6 |Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, sp

read on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans

7 |Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1 Tbsp almond butter 
+ ½ sliced apple + 1 tsp honey. Serve with 1 cup nonfat milk (or soy milk).

8 |Nutty berry parfait: 6-oz container nonfat plain Greek yogurt + 1 cup fresh or thawed frozen 
raspberries* + 2 Tbsp lowfat granola + 2 Tbsp chopped walnuts

9 |Tropical breakfast smoothie: Blend ½ cup plain nonfat Greek yogurt with ½ cup calcium-fortified 
orange juice + 1 medium banana + 1 cup fresh or frozen pineapple chunks + ½ cup crushed ice

10 |Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6" corn tortilla that 
has been warmed in the oven; top with ¼ sliced avocado + ½ cup chopped tomato* + 1 sliced scallion 
+ ½ cup no-salt-added canned pinto beans*

11 |Raisin spice breakfast sundae: Whisk 1 tsp honey + dash each nutmeg and cinnamon into 1 cup 
nonfat plain yogurt; top with 2 Tbsp raisins* + 2 Tbsp chopped pecans

12 |Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta cheese 
+ 1 cup sliced strawberries* + 1 Tbsp maple syrup

13 |Spinach-feta omelet: Cook 6 egg whites in 2 tsp olive oil; stir in 1 cup chopped spinach + 1 
tsp crumbled feta cheese. Serve with 1 medium orange*.

14 |Overnight oatmeal Combine ½ cup plain instant oatmeal* + 1¼ cups nonfat milk (or soy milk) 
+ 1 Tbsp flaxseeds + 1 Tbsp chopped tart dried cherries + 1 pinch cinnamon; cover and refrigerate 
overnight. Serve cold or warmed in the microwave.

Lunch

15 |Open-faced roasted vegetable sandwich: Top 2 pieces whole-wheat bread with 1 cup sliced 
zucchini or eggplant, brushed with 1 tsp olive oil and roasted in a 450°F oven for 15 minutes; top with 
1 slice reduced-fat provolone + 3 fresh basil leaves. Serve with 1 apple*.

16 |Curried chickpea pita: Stuff a 6" whole-wheat pita pocket with ½ cup no-salt-added canned chickpeas* 
+ 1 Tbsp raisins + ¼ cup grated carrots + 2 tsp lime juice + 1 tsp olive oil + ¼ tsp curry powder; top 
with ¼ cup nonfat Greek yogurt

17 |Chicken-avocado quesadilla: Two 6" corn tortillas + ⅓ cup shredded precooked chicken breast 
+ ¼ cup reduced-fat shredded Cheddar + ¼ sliced avocado, cooked in nonfat cooking spray. Serve with 
15 grapes*.

18 |Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup low-sodium chicken broth 
+ 1 pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn* 
+ ½ cup no-salt-added canned black beans* + ½ cup chopped tomato*

19 |Chicken Parm: 3 oz precooked chicken breast + 3 slices tomato + 1 slice reduced-fat mozzarella 
+ 1 tsp balsamic vinegar on a roll. Serve with ½ pear*.

20 |Tuna salad: 3 oz canned water-packed tuna* + 1 chopped apple* + 2 Tbsp diced celery 
+ 2 Tbsp dried cranberries* + 2 cups spinach*; toss with 2 tsp honey mustard whisked with 1 tsp 
olive oil

21 |Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat + 2 slices 
tomato + ¼ cup arugula. Serve with ¼ cup no-salt-added canned garbanzo beans* + 1 cup cherry tomatoes.

22 |Quinoa salad: ¼ cup quinoa* cooked in ½ cup water; toss with ½ cup chopped cucumber* + ½ cup 
diced tomato* + ½ cup no-salt-added canned cannellini beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2 
Tbsp fresh parsley

23 |Strawberry-banana wrap: 8" whole-wheat tortilla spread with 2 Tbsp peanut butter + 1 Tbsp strawberry 
all-fruit spread (like Smucker's); top with ½ sliced banana* and fold into a wrap

24 |Healthy chef's salad: 2 cups romaine lettuce* + 2 oz sliced turkey breast + 1 hard-boiled egg white + 5 
grape tomatoes + ⅓ diced avocado + 2 slices red onion; toss with 1 Tbsp olive oil + 2 tsp red wine vinegar. 
Serve with 2 tangerines.

25 |Brown rice-edamame salad: ¼ cup cooked brown rice* + ½ cup edamame* + ½ cup grated carrots* + 1 
sliced scallion + 1 tsp peanut oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1 Tbsp 
crushed peanuts

26 |Turkey burger and Asian cucumber salad: 4 oz turkey burger* + 2 tsp light olive oil mayonnaise whisked 
with a dash of hot sauce + 2 slices tomato + ¼ cup baby spinach on a whole-wheat hamburger bun. Serve 
with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice wine vinegar) and 1 apple*.

27 |Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese + 2 Tbsp 
chopped sweet onion sautéed in 1 tsp olive oil + ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. 
Serve with 1 banana*.

Snacks, Sweets and Treats

• ½ cup no-salt-added canned chickpeas* sprayed with olive oil cooking spray, sprinkled with ¼ tsp curry 
powder and baked in a 400°F oven for 25 to 30 minutes

• ¾ cup edamame

• ¼ cup guacamole + 1 cup sliced red and yellow peppers

• ¼ cup hummus + ½ sliced cucumber

• 2 gingersnaps + 1 Tbsp peanut butter

• Two 6" corn tortillas sprayed with olive oil cooking spray, sprinkled with ½ tsp cinnamon-sugar and baked 
in a 350°F oven for 12 to 15 minutes

• ⅓ cup nonfat ricotta cheese + 1 Tbsp chopped fresh herbs + 10 small whole-wheat crackers

• 14 walnut halves

• 7 Hershey dark chocolate kisses

• 6 oz red wine

Dinner:

28 | Ginger pork stir-fry: Stir-fry 4 oz pork tenderloin* + 2 cups broccoli* + ½ tsp minced garlic + ½ tsp minced 
ginger in 2 tsp peanut oil; season with 2 tsp low-sodium soy sauce and top with 1 Tbsp chopped cashews; serve 
over ¼ cup cooked brown rice*.

29 | Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato 
paste + ¼ cup low-sodium chicken broth + 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg 
noodles. Serve with 1 cup no-salt-added canned black bean soup.

30 | Steak salad: 2 cups baby spinach* + 3 oz grilled sirloin steak* + 15 grapes* + ½ cup sliced yellow peppers* 
+ 2 Tbsp chopped walnuts; toss with 2 tsp olive oil + 1 tsp red wine vinegar. Serve with 1 whole-wheat roll.

31 | Chicken fajitas: 4 oz skinless chicken breast* seasoned with ¼ tsp cumin + ¼ tsp chili powder, panfried in 
1 tsp olive oil; serve in an 8" whole-wheat tortilla with ¼ sliced avocado + ½ cup grapefruit sections + 1 Tbsp 
chopped red onion. Serve with ½ cup no-salt-added canned kidney beans*.

32 | Pasta pesto toss: 2 oz cooked whole-wheat penne* tossed with ½ cup no-salt-added canned cannellini 
beans* + 1 cup cooked green beans + 2 Tbsp pesto sauce + ¼ cup low-sodium chicken broth

33 | Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove 
garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz 
cooked whole-wheat spaghetti

34 | Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey mustard mixed with 1 tsp olive oil 
and broiled for 6 to 8 minutes; serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½ cup 
chopped tomato* + 1 Tbsp pine nuts

35 | Crispy chicken with sweet potatoes: 4 oz skinless chicken breast* dipped in 1 egg white and then in ¼ cup 
unseasoned bread crumbs, roasted in a 400°F oven for 25 minutes. Serve with 1 medium sweet potato + 2 cups 
spinach* sautéed in 2 tsp olive oil.

36 | Pork with pears: 4 oz roasted pork tenderloin* topped with 1 diced pear + 1 stalk chopped celery, sautéed in 
1 tsp olive oil + 2 tsp balsamic vinegar. Serve with 1 medium baked potato + 2 Tbsp nonfat Greek yogurt.

37 | Steak and potatoes: 3 oz grilled sirloin steak + 6 oz baked sweet potato + 2 cups spinach sautéed in 1 tsp 
olive oil with 1 clove chopped garlic and ½ cup no-salt-added cannellini beans

38 | Mediterranean chicken salad: 4 oz precooked chicken breast* + 1 sliced medium tomato + 2 slices onion + 
½ sliced cucumber* + 3 Kalamata olives, drizzled with 2 tsp olive oil + 2 tsp red wine vinegar. Serve with 
¼ cup cooked brown rice*.

39 | Greek quinoa with shrimp: ¼ cup quinoa* cooked in ½ cup low-sodium chicken broth + 1 tsp olive oil; toss 
with 8 grilled shrimp* + 1 Tbsp pine nuts + ½ cup cooked asparagus* + 1 Tbsp crumbled feta + 1 cup cooked 
peas