Find Greater Balance

Mix and match meals

Make the most of what’s in your kitchen. Choose foods from each food group and combine them into delicious, well-rounded meals.

Build a meal with foods from each group

Planning meals day after day can be exhausting. But this approach can make it simpler. An ideal meal includes foods from multiple groups—use the sample ingredients as starter ideas!

Protein

Canned tuna
Chicken
Pork
Eggs
Canned salmon
Canned or dried beans
Peanut butter
Tofu

Dairy

1 cheese slice
1.5 oz. shredded cheese
1 cup milk
6 oz. yogurt

Vegetables

Frozen peas
Frozen mixed vegetables
Canned corn
Broccoli
Chopped bell peppers
Diced tomatoes
Baby carrots

Fruits

Apples
Dried fruits
Canned fruit in water
Bananas
Melon

Whole grains

Whole wheat pasta
Cous cous
Quinoa
Whole grain bread
Brown rice
Corn tortillas

What could you make with these items? See some sample combos on the next page!

Sample combos

Try these quick, easy main dishes, and enjoy a serving of fruit on the side or for dessert!

Pasta, canned tuna, and frozen peas with a little butter, oil, or cheese—substitute any vegetables or protein

Scrambled eggs, omelets or baked frittata—start with eggs and add veggies, cheese, salsa, and whole-grain toast on the side

Rice bowls with fresh, frozen, or canned veggies, plus fresh, leftover, or canned protein like salmon or tofu, topped with a bottled sauce or dressing

Mix cooked pasta or soaked rice noodles with stir-fried veggies and a mixture of soy sauce and peanut butter

Top cooked couscous or quinoa with a dressing of vinegar, olive oil, salt and pepper, then add lots of fresh veggies, black beans, and canned or frozen corn

You can also swap out lots of ingredients in recipes for what you already have.

Great Swaps

Slide an ingredient in green over to a good substitute on the right.

Plain Greek yogurt

Riced cauliflower

Chicken or beef broth

Frozen vegetables

Noodles

Bread crumbs

Milk or cream

Vinegar

Milk + vinegar

Canned vegetables

Sour cream

Vegetable broth

Lentils or grains

Buttermilk

Plant-based milk

Brown rice

Lemon juice

Crushed corn flakes or crackers

In most cases, you can swap out any:

Type of block cheese
Pasta shapes
Cooking oil
Vinegar
Canned tomatoes
Canned or dried beans
Cooking greens
Brown rice and grains

How-To: Use What You Have

Mix and match meals

Mix and match meals

Build a meal with foods from each group

Sample combos

Great Swaps

Want more personalized tips?

Choose your own adventure, based on your household size and storage space.