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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).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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