Quick Meals For A Busy Day
Short on time today? Check out these 3 healthy, quick meals + snacks to keep you going on a busy day. See Daily Recommendations for a Healthy, Balanced Diet
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.
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).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Peanut Butter Oatmeal w/Banana 1 serving Peanut Butter Oatmeal 1 cup (8oz) milk, nonfat |
|
467 Calories |
 |
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| Lunch | |
Red Pepper & Spinach Wrap, Carrots & Hummus, Cottage Cheese w/Peaches 1 serving Red Pepper & Spinach Wrap 2 tablespoons hummus 10 baby carrots ½ cup cottage cheese, low-fat ½ cup peaches, canned in juice 2 cups (16oz) water |
|
529 Calories |
|
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| Dinner | |
Chicken Cacciatore over Rice, Parmesan Green Beans 1 serving Chicken Cacciatore 1 serving Parmesan Green Beans 1 cup (8oz) milk, nonfat |
|
510 Calories |
|
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| Snack #1 | |
1 ounce almonds (~22 pieces), dry roasted, unsalted 1 – 8oz latte, nonfat, no flavor added |
|
252 Calories |
|
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| Snack #2 | |
1 cup grapes, seedless 2 cups popcorn, microwave, low-fat, low-sodium 2 cups (16oz) water |
|
151 Calories |
|
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| Snack #3 | |
1 serving Ambrosia 2 cups (16oz) water |
|
120 Calories |
| Total Calories: 2,029 | ||
| % Fat: 24% % Saturated Fat: 6% % Carbohydrate: 57% % Protein: 23% |
Sodium: 2105 mg Cholesterol: 132 mg Fiber: 39g Vitamin A: 236% Vitamin C: 387% Calcium: 145% |
Grains: 5 ½ ounce Vegetables: 4 ½ cups Fruits: 3 ¼ cups Milk: 3 ½ cups Meat and Beans: 7 ounces |
Visit ChooseMyPlate.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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