13 Meal Ideas That Have All of the Food Groups


We all know that there are some food groups which are more important than others. No one can live on bread alone! But it’s not always easy to remember what belongs in each group, so we have compiled a list of 13 healthy meal ideas for you to choose from. We hope this will give you some new ideas and help with your grocery shopping!

What Are Food Groups?

A food group is a collection of food items that are somewhat similar in nature or that come from the same source. For example milk and yogurt both belong to the dairy food group, carrots and potatoes both belong to vegetables food group and the same way other food items are grouped together based on their nature.

13 Meals with All Food Groups

– Spinach and Ricotta Roll Ups – A great appetizer or light snack. Simply spread on some ricotta cheese, add spinach leaves and roll up!

– Tuna Avocado Sandwich – This will be delicious with whole wheat bread for added fiber. Add in some fruit such as apple slices or grapes (fruits) and you have yourself a complete meal already!

– Chicken Salad Sandwich – Another healthy sandwich option is this chicken salad recipe which uses low fat mayo instead of regular ones so it won’t be too fattening but still creamy and flavorful! Serve with fruits like if desired.

– Lentil Soup – Lentils are a great source of protein and fiber! They’re also packed with essential vitamins and minerals, so this meal is sure to keep you full for hours. Serve it with some bread (bread food group) or crackers (crackers food group).

– Baked Salmon With Asparagus – This healthy seafood recipe is super easy to make! Not only that but salmon has Omega-Fatty Acids which help prevent chronic diseases such as cancer, heart disease and diabetes. For added flavor serve with rice pilaf (rice food group), tomatoes (veggie food group) mix in the salad section if desired or whole wheat pasta (pasta/bread food groups together).

– Grilled Chicken Tacos – This is a healthy twist on the American favorite. The chicken can be seasoned with spices such as cayenne pepper, chili powder and paprika to give it an extra kick! Add in some salsa (veggies) or guacamole (dairy).

– Stir Fry With Brown Rice – If you want take out but don’t feel like eating unhealthy food then this stir fry recipe will definitely come in handy! It’s quick and easy to make plus tastes delicious too. Try adding broccoli for added nutrients and fiber intake while also giving the meal more flavor! Serve with whole wheat bread if desired (bread/pasta together).

– Baked Sweet Potato Fries – These fries are baked instead of fried so it will be healthier and taste just like French fries! You can also make your own “sweet potato seasoning” by mixing together salt, pepper, garlic powder, onion powder and paprika. Add in some fruit such as grapes (fruit) or apples slices (sweets).

– Chili Con Carne – This is a great comfort food that’s healthy too! It has beans which are high in protein while also having vegetables to add more nutrients into the meal. Serve with crackers for added crunch if desired or whole wheat bread/pasta.

– Cheesy Pasta With Broccoli – Another great alternative to spaghetti and meatballs is this yummy pasta recipe. Packed with broccoli for added vegetables, you can also add in some ground beef or turkey (meat) if desired! If you want to add a little more flavor try mixing in some spicy salsa.

– Vegetarian Quesadillas – If you don’t eat meat then this is the perfect meal for you! It’s filled with dairy, veggies and whole grains all together. Serve it up with guacamole (dairy) or fresh fruit salad (fruit).

– Greek Salad With Salmon – Fresh Greek salads are easy to make at home especially when they’re paired with salmon! You can also serve it over brown rice if desired instead of eating as a salad only. Add in some nuts such as walnuts/almonds for healthy fats and proteins while adding major crunch too! For an added treat have some low fat yogurt mixed into your salad for extra nutrients!

– Vegetarian Chili – This is a great chili recipe that’s perfect not just in the colder months but all year round. It has lots of healthy veggies and beans while being low on fat too so it won’t be very fattening at all. Serve with whole wheat bread or crackers if desired (bread/crackers food group).

So there you have it 13 healthy meal ideas that include a combination of different food groups. Not only will these food help you stay healthy but they will also let you experience the delicious taste of different food groups in one meal.



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