The Best Backyard BBQ Ever!
Start the day off with a hearty breakfast, take a break from the yard work over a satisfying lunch, then at the end of the day, fire up the grill for the best backyard BBQ ever! See Daily Recommendations for a Healthy, Balanced Diet
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Broccoli Omelet, Toast, Orange Juice 1 serving Broccoli Omelet 1 slice whole-wheat bread, toasted 2 teaspoons jam 1 cup (8oz) orange juice |
|
409 Calories |
 |
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| Lunch | |
Raisin Waldorf Salad Stuffed Pita w/Lettuce, Baked Carrot Fries w/Cumin 1 serving Raisin Waldorf Salad 2 leaves Boston Bibb Lettuce 1 medium whole-wheat pita pocket 1 serving Baked Carrot Fries w/Cumin 1 cup (8oz) milk, nonfat |
|
430 Calories |
|
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| Dinner | |
Roasted Corn Salsa & Chips, Grilled Potato Kabob’s w/Lemon-Herb Drizzle, Fruited Romaine Salad ½ serving Roasted Corn Salsa 6 corn tortilla chips 1 serving Grilled Potato Kabob’s 1 serving Fruited Romaine Salad 1 cup (8oz) milk, nonfat |
|
826 Calories |
|
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| Snack 1 | |
1-6oz Greek yogurt, plain, low-fat ¼ cup strawberries, sliced 2 cups (16oz) water |
|
126 Calories |
|
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| Snack 2 | |
1 serving Incredible Edible Veggie Bowls 2 cups (16oz) water |
|
80 Calories |
|
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| Snack 3 | |
1 serving fresh peaches, grilled 2 tablespoons whipped topping, light 1 cup (8oz) water |
|
70 Calories |
| Total Calories: 1,961 | ||
| % Fat: 19% % Saturated Fat: 5% % Carbohydrate: 60% % Protein: 25% |
Sodium: 2146 mg Cholesterol: 298 mg Fiber: 37 g Vitamin A: 271% Vitamin C: 798% Calcium: 139% |
Grains: 4 ounces Vegetables: 8 cups Fruits: 5 cups Milk: 3 ¼ cups Meat and Beans: 6 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.
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