Healthy Menu Ideas for Winter: 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		Blueberry Pancakes, Peanut Butter, Milk 2 4” whole wheat pancakes ½ cup blueberries 2 Tbsp natural peanut butter, reduced-fat 1 cup (8oz) nonfat milk		508 Calories
Lunch		European Salad, Roll, Apple, Milk European Salad The light, yet flavorful, homemade raspberry vinaigrette in this recipe simply makes this delightful salad. See Recipe 1 whole wheat roll 1 apple 1 cup (8 oz) nonfat milk		513 Calories
Dinner		Chicken w/Pasta, Spinach, Tangerine, Milk Spicy Chicken w/Angel Hair Add or remove the cayenne pepper in this dish to adjust the spice level. See Recipe 1 cup steamed spinach 1 tangerine 1 cup (8 oz) nonfat milk		618 Calories
Snack #1		1 cup plain, nonfat yogurt ½ cup raspberries 16 oz water		132 Calories
Snack #2		¼ cup almonds, whole, natural 1 Tbsp raisins 16 oz water		240 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
• Salt: <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.

Back to Menu