Healthy Menu Ideas for Summer: Menu 8
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
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Meal | Ingredients | Calories/Serving | ||
Breakfast | Scrambled Eggs w/Pineapple, Toast, Milk 2 eggs, scrambled 1/4 cup low-fat milk 1/8 cup low-fat cheese 1/8 cup tomatoes, diced 1/8 cup baby spinach leaves 1/2 cup pineapple, cubed 2 slices whole wheat bread, toasted 1 cup (8 oz) low-fat milk |
520 calories | ||
Lunch | Grilled Chicken Sandwich w/Side Salad, Milk 1 grilled chicken sandwich w/lettuce, tomato & onions (fast food) 1 small side salad 2 Tbsp salad dressing, low-fat 1 cup (8 oz) skim milk |
508 calories | ||
Dinner | Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries Salad 1 1/2 cups romaine lettuce, shredded 3/4 cup kidney beans, low-sodium, rinsed and drained 1/4 cup onion, red, chopped 1/4 cup radishes, chopped 1/4 cup almonds, chopped 2 Tbsp salad dressing, low-fat 1 small (2 1/2 inches) whole wheat dinner roll 1 tsp butter 1/2 cup cherries 1/2 cup blueberries 16 oz water or unsweetened tea |
563 calories | ||
Snack #1 | 1 medium banana 16 oz water | 110 calories | ||
Snack #2 | Berry Good Milkshakes Berry Good Milkshakes A simple blend of frozen berries, low-fat ice cream and skim milk—ready in less than 2 minutes! See Recipe |
240 calories | ||
Snack #3 | 1 cup baby carrots 16 oz water |
53 calories |
Total Calories: 1,993 | ||
% Fat: 23% % Saturated Fat: 7% % Carbohydrate: 56% % Protein: 21% |
Sodium: 2,298 mg Cholesterol: 463 mg Fiber: 49 g Vitamin A: 256% Vitamin C: 181% Calcium: 168% Iron: 80% |
Grains: 7 ½ oz Vegetables: 3 cups Fruit: 3 ¼ cups Milk: 3 ½ cups Meat & Beans: 8 ¾ oz |
Visit MyPyramid.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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