7 Healthy Dinners for Spring
Don’t think about what to have for dinner! Here are7 healthy dinners that will satisfy even the toughest taste buds in your house. 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 |
| Dinner #1 |  |
Grilled Chicken, Galloping Good Eggplant, Rice 1 – 3oz serving chicken breast, skinless, boneless, grilled, no-salt seasoning 1 serving Galloping Good Eggplant 1 cup brown rice, cooked 1 cup (8oz) milk, nonfat |
|
531 Calories |
| Total Calories: 531 | ||
| % Fat: 10% % Saturated Fat: 3% % Carbohydrate: 51% % Protein: 38% |
Sodium: 597 mg Cholesterol: 81 mg Fiber: 7 g Vitamin A: 33% Vitamin C: 17% Calcium: 62% |
Grains: 2 ounces Vegetables: 1 ½ cups Fruits: 0 cups Milk: 2 cups Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #2 | |
Steak w/Sautéed Onions, Vegetable Focaccia 1 – 3oz serving flank or skirt steak broiled 1 cup onions, sautéed in cooking spray 1 serving Vegetable Focaccia 1 cup (8oz) milk, nonfat |
|
582 Calories |
| Total Calories: 582 | ||
| % Fat: 28% % Saturated Fat: 10% % Carbohydrate: 41% % Protein: 30% |
Sodium: 984 mg Cholesterol: 75 mg Fiber: 9 g Vitamin A: 71% Vitamin C: 21% Calcium: 46% |
Grains: 2 ounces Vegetables: 1 ½ cups Fruits: 0 cups Milk: 1 ¼ cups Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #3 | |
Salmon, Spring Salad w/Purslane & Honey Dressing, Berry Bread Pudding 1 – 3oz serving salmon, baked 1 serving Spring Salad w/Purslane & Honey Dressing 1 serving Berry Bread Pudding 1 cup (8oz) milk, nonfat |
|
597 Calories |
| Total Calories: 597 | ||
| % Fat: 31% % Saturated Fat: 5% % Carbohydrate: 42% % Protein: 29% |
Sodium: 897 mg Cholesterol: 60 mg Fiber: 14 g Vitamin A: 43% Vitamin C: 63% Calcium: 46% |
Grains: 2 ounces Vegetables: 1 ¼ cups Fruits: 1 cup Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #4 | |
Pork Tenderloin, Tasty Tots, Applesauce 1 – 3oz serving pork tenderloin, roasted 1 serving Tasty Tots 1 serving Simple Applesauce 1 cup (8oz) milk, nonfat |
|
445 Calories |
| Total Calories: 445 | ||
| % Fat: 9% % Saturated Fat: 3% % Carbohydrate: 64% % Protein: 29% |
Sodium: 754 mg Cholesterol: 60 mg Fiber: 11 g Vitamin A: 306% Vitamin C: 61% Calcium: 40% |
Grains: 0 ounces Vegetables: 1 ¼ cups Fruits: 1 cup Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #5 | |
Brown Rice w/Sizzling Chicken & Vegetables, Quick Green Beans 1 serving Brown Rice w/Sizzling Chicken & Vegetables 1 serving Quick Green Beans 1 cup (8oz) milk, nonfat |
|
568 Calories |
| Total Calories: 568 | ||
| % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 51% % Protein: 31% |
Sodium: 815 mg Cholesterol: 76 mg Fiber: 10 g Vitamin A: 84% Vitamin C: 85% Calcium: 44% |
Grains: 1 ½ ounces Vegetables: 2 cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #6 | |
30-Minute Taco Salad w/Avocado, Corn, Power Gold Smoothie 1 serving 30-Minute Taco Salad ¼ whole avocado, sliced 1 cup frozen corn kernels, steamed 1 serving Power Gold Smoothie |
|
498 Calories |
| Total Calories: 498 | ||
| % Fat: 14% % Saturated Fat: 3% % Carbohydrate: 73% % Protein: 20% |
Sodium: 466 mg Cholesterol: 21 mg Fiber: 16 g Vitamin A: 56% Vitamin C: 121% Calcium: 16% |
Grains: 0 ounces Vegetables: 2 ¾ cups Fruits: ¾ cup Milk: ¼ cup Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #7 | |
Fiesta Frescada Lettuce Wraps & Bellafina Boats, Spicy Black Beans 1 serving Fiesta Frescada Lettuce Wraps & Bellafina Boats 1 serving Spicy Black Beans 1 cup (8oz) milk, nonfat |
|
564 Calories |
| Total Calories: 564 | ||
| % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 53% % Protein: 27% |
Sodium: 681 mg Cholesterol: 53 mg Fiber: 12 g Vitamin A: 74% Vitamin C: 361% Calcium: 41% |
Grains: 1 ½ ounces Vegetables: 2 cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 2 ½ 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.
Back to Menu
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
