Healthy Menu Ideas for Spring: Menu 32
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 | ![]() |
Cereal, Milk, Banana, Fruit Juice 1 cup cereal, whole-grain 1 cup nonfat milk 1 banana, medium 1 cup (8oz) 100% Fruit Juice |
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371 Calories |
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Lunch | ![]() |
Steak Salad, Milk Sirloin w/Roasted Vegetable Salad Try using chicken breast or even pork tenderloin with this delicious salad! See Recipe 1 cup (8 oz) nonfat milk |
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649 Calories |
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Dinner | ![]() |
Honey-Dijon Chicken, Rice, Apple, Roll, Milk Honey-Dijon Chicken w/Peach Salsa This sweet and zesty dish will excite your taste buds and keep you satisfied. See Recipe 1 cup brown rice, cooked 1 apple, medium 1 roll, whole wheat 1 cup (8 oz) nonfat milk |
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710 Calories |
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Snack #1 | ![]() |
8 4” celery sticks 1 Tbsp peanut butter, natural 16oz water |
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105 Calories |
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Snack #2 | ![]() |
½ cup baby carrots 2 Tbsp hummus ½ English muffin, whole wheat 16oz water |
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147 Calories |
Total Calories: 1,982 | ||
% Fat: 19% % Saturated Fat: 5% % Carbohydrate: 62% % Protein: 19% |
Sodium: 2,068 mg Cholesterol: 173 mg Fiber: 63 g Vitamin A: 511% Vitamin C: 339% Calcium: 126% Iron: 192% |
Grains: 10 oz Vegetables: 2 ⅔ cups Fruit: 4 cups Milk: 3 cups Meat & Beans: 8 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
Ask The Expert About Fruits and Vegetables