Healthy Menu Ideas for Spring: Menu 28
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 w/Peanut Butter, Milk 2 4” pancakes, whole wheat ½ cup blueberries 1 Tbsp peanut butter, natural 1 cup (8oz) nonfat milk |
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408 Calories |
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Lunch | ![]() |
Healthy Burger, Apple, Milk Healthy Burger Yes, a burger can be healthy and taste great! See Recipe 1 apple, medium 1 cup (8 oz) nonfat milk |
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598 Calories |
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Dinner | ![]() |
Fish Stir-Fry, Mango, Milk Curried Fish Stir-Fry This dish is a great way to introduce your family to the wonderful flavor of curry. See Recipe 1 cup mango, sliced 1 cup (8 oz) nonfat milk |
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676 Calories |
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Snack #1 | ![]() |
1 sl toast, whole wheat 1 Tbsp peanut butter, natural 16oz water |
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177 Calories |
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Snack #2 | ![]() |
1 cup 0% Greek yogurt ½ cup baby carrots 16oz water |
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147 Calories |
Total Calories: 2,006 | ||
% Fat: 21% % Saturated Fat: 4% % Carbohydrate: 53% % Protein: 26% |
Sodium: 1,922 mg Cholesterol: 165 mg Fiber: 28 g Vitamin A: 300% Vitamin C: 213% Calcium: 147% Iron: 55% |
Grains: 6.5 oz Vegetables: 2 ½ cups Fruit: 2 ¾ cups Milk: 4 cups Meat & Beans: 7 oz |
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.
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
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