It can happen to any of us: We find a food or meal that fits our lifestyle, likes and budget and stick with it until, well, we eat it out of habit and nothing else. It may even get to the point where we don't remember when we started having it — it just somehow became automatic.

Sound like you? Well, help is on the way!

Your guide to variety

Eating your recommended amount of servings from each of the four food groups — vegetables and fruits, grain products, milk and alternatives, and meat and alternatives — will help ensure you get the vitamins you need to help keep you healthy. And the variety will help keep you from getting bored!

Below you'll find suggestions for breakfast, lunch and dinner that all fall within the same calorie range — at least roughly. And we've tried to keep things general so you can take advantage of your cooking preferences.

Speaking of cooking, remember that how you cook your meals will add calories, so cook smart. Canada's Food Guide recommends that you limit added fat, sugar and salt when preparing food. Grilling, baking, roasting, stir-frying, poaching or steaming will help you meet that recommendation and even more if you limit high fat spreads, sweet sauces and salty seasonings.

One more thing: Don't let our suggestions limit you. Feel free to use your own (healthy) substitutions and mix-and-match foods from one meal suggestion to another. (Just keep in mind that doing so may add or subtract from the overall calories.) For example, a traditional breakfast (like an omelette) can make for a great dinner — and vice versa, if you please. So experiment and enjoy!

Breakfast suggestions (about 250-300 calories)

Smoothie Plus

• Smoothie, blend:
  • 60 ml frozen, unsweetened blueberries
  • 125 ml 2% milk
• 1 slice whole-wheat toast
• 1 hard boiled egg

Oats and fruit

• 175 ml oatmeal (quick cooking)
• 125 ml 1% milk
• 1 pear

Wrap to go

• Breakfast wrap to go, made with:
  • 1 scrambled egg
  • 25 g shredded low-fat cheddar cheese
  • ½ green pepper
  • 30 ml salsa
  • ½ whole-wheat tortilla

Bagel and PB

• whole wheat-bagel
• 30 ml peanut butter (natural)
• 125 ml tomato juice (no salt added)

Yogurt Yum

• 175 g plain yogurt (2%)
• 125 ml fresh blueberries
• 1 slice raisin bread

Lunch suggestions (about 350-400 calories)

Chicken and couscous

• 75 g broiled chicken (no skin)
• 125 ml whole-wheat couscous
• 125 ml green beans
• 1 apple
• 125 ml 2% milk

Pasta salad

• Pasta salad, made with:
  • 125 ml whole-wheat pasta
  • ½ red pepper
  • 125 ml corn niblets
  • 125 ml broccoli
  • 1 hard boiled egg
  • 30 ml low-calorie Italian dressing
• 14 strawberries

Tofu stir-fry

• 250 ml stir-fry with tofu
• 250 ml quinoa
• 1 orange

Everything salad

• Big salad, made with:
  • 250 ml lettuce
  • 50 g goat cheese
  • 250 ml chopped veggies (green peppers, tomatoes, celery, baby carrots)
  • 30 ml low-calorie Italian dressing
• 1 slice multi-grain bread
• 125 ml blueberries

Delicious dip

• Colourful dip:
  • 60 ml hummus
  • ½ pita
  • 250 ml cut-up veggies (cucumber slices, carrots, celery, broccoli florets, cauliflower florets, sliced red pepper)
• 125 ml cantaloupe pieces

Dinner suggestions (about 500-550 calories)

Stew it up

• Hearty stew, made with:
  • 175 ml chick peas
  • 125 ml green peas
  • ½ sweet potato
• 120 ml brown rice
• 125 ml 1% milk

Lentils and naan

• 175 ml cooked red lentils
• piece of naan bread
• 120 ml cooked spinach
• 250 ml orange juice

Fish with greens

• 175 ml baked or broiled halibut
• 125 ml steamed broccoli
• 125 ml green beans
• 6 spears steamed asparagus
• 125 ml brown rice
• 175 g yogurt (2%)
• 20 grapes

Breakfast for dinner

• Dinner omelette, made with:
  • 2 eggs
  • green peppers
  • ham
  • onions
  • shredded low-fat cheddar cheese
• 125 ml canned peas and carrots
• 1 slice toasted multi-grain bread

Spaghetti dinner

• 125 ml whole-wheat spaghetti with meat sauce
• 75 g broiled chicken breast (no skin)
• 6 spears boiled asparagus
• 120 ml applesauce
• 125 ml 2% milk

Useful links

Use these links to find more information or tips about keeping the ho-hum away from your meals:

• Interactive: Everyday portion control
• Give your grill the third degree
• 7 easy ways to get more fruits and vegetables
• Super fast, super easy breakfast and lunch ideas

This article may contain information related to nutrition, exercise and fitness and/or general information provided by select health care professionals. This information is provided for informational purposes only and is not a substitute for medical advice, diagnosis or treatment or advice provided by a qualified professional. Speak to your healthcare professional before making any changes to your lifestyle or beginning or discontinuing any course of treatment.