A balanced dinner includes at least three of the five main food groups (whole grains, vegetables, fruit, lean protein, and dairy) and uses healthy fats such as avocados, olive oil, or those found in fatty fish. If you like to have dessert with your dinner, try a bowl of fruit salad or even Greek yogurt topped with honey and berries. Dinner #1: Whole wheat spaghetti[1] topped with a sauce[2] made with tomatoes, garlic, lean ground beef[3], and basil[4] and topped with freshly grated parmesan cheese Dinner #2: Chili made with ground turkey, black beans, tomatoes, and broccoli[5] and topped with shredded cheddar cheese and sliced avocados Dinner #3: Stir fry made with grilled tilapia[6], cauliflower[7], onion, garlic, sugar snap peas, and carrots and served over a bed of brown rice[8] Dinner #4: Spinach salad with red onions, oranges, cherry tomatoes, and grilled New York strip steak[9] tossed in a light vinaigrette dressing (made with avocado oil or olive oil) served with a whole wheat dinner roll[10] ________________ [1] Go for whole grain pasta or even an alternative pasta, like those made from chickpeas, instead of the conventional kind made from processed wheat. They’re much more nutritious and filling! [2] It’s easier than you may think to make your own spaghetti sauce from scratch! You just need canned tomatoes, tomato paste, a little olive oil, ground beef, and some Italian seasonings such as parsley, oregano, and thyme. [3] Lean ground beef is a healthy and affordable way to get the protein you need. [4] Fresh herbs pack a punch when it comes to vitamins and minerals. They add lots of flavor, too. [5] Add any vegetables you like to this versatile chili. It’s a great way to pack in more nutrients for the day. You can even leave out the meat if you’re going vegetarian. [6] Tilapia is a white flaky fish that goes well in many dishes and is a great source of lean protein. [7] Again, use whatever your favorite veggies are or whatever you happen to have on hand. The more the better! [8] Choose brown rice over white rice. You can even find some brown rice brands in the store that only take minutes to cook! [9] It’s okay if you don’t have time to put your steak on the grill. You can quickly cook a steak on the stove top in some olive oil. Just make sure you flip it after a few minutes to cook both sides evenly. [10] Whole wheat rolls are delicious and will fill you up faster than white rolls.