Healthy Menu Ideas for Spring: Menu 25

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Tomato & Garlic Omelet, Orange, Milk Tomato and Garlic Omelet Garlic and tomatoes add excellent flavor to this simple and delicious egg omelet. See Recipe 1 orange, medium 1 cup (8oz) nonfat milk		380 Calories
Lunch		Chicken Salad, Roll, Banana, Milk Asian Apple-Chicken Salad This is a great way to use leftover, cooked chicken breast. See Recipe 1 whole wheat roll 1 banana, medium 1 cup (8 oz) nonfat milk		531 Calories
Dinner		Pasta Pomodoro, Roll, Apple, Milk Penne Pasta Pomodoro This pasta dish is so easy to make and it’s ready in just 20 minutes! See Recipe 1 whole wheat roll 1 apple, medium 1 cup (8 oz) nonfat milk		560 Calories
Snack #1		1 cup Greek Yogurt, nonfat 2 Tbsp almonds 1 tsp. peanut butter, natural 16oz water		325 Calories
Snack #2		¼ cup almonds, whole, natural 16oz water		213 Calories

Visit MyPlate.gov to determine your daily calorie recommendation.

• Protein: 10-35%
• Carbohydrates: 45-65%
• Fats: 20-35%
• Saturated fat: <10% of calories
• Total fat: <35% of calories (unless naturally occurring)
• Cholesterol: <300 mg
• Sodium: <2,300 mg*
• Fiber: 28g/2,000 calories
• Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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