Cool Dinners for Warm Nights
As outside temperatures climb, keep the indoors cool with these easy, no- or low-heat dinners. 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 |  |
Avocado & Blueberry Fruit Salad w/Grilled Chicken, Dinner Roll 1 serving Avocado & Blueberry Fruit Salad 3 oz grilled chicken breast, sliced 1 whole-wheat dinner roll 2 teaspoons low-calorie margarine 1 cup (8oz) milk, nonfat |
|
560 Calories |
| Total Calories: 560 | ||
| % Fat: 25% % Saturated Fat: 5% % Carbohydrate: 50% % Protein: 29% |
Sodium: 761 mg Cholesterol: 76 mg Fiber: 10 g Vitamin A: 76% Vitamin C: 63% Calcium: 44% |
Grains: 1 ½ ounces Vegetables: 1 cup Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #2 | |
Crunchy Vegetable Burrito, Fruited Romaine Salad, Peach & Banana Shake 1 serving Crunchy Vegetable Burrito 1 serving Fruited Romaine Salad 1 serving Peach & Banana Shake |
|
487 Calories |
| Total Calories: 487 | ||
| % Fat: 18% % Saturated Fat: 5% % Carbohydrate: 66% % Protein: 21% |
Sodium: 743 mg Cholesterol: 11 mg Fiber: 9 g Vitamin A: 84% Vitamin C: 172% Calcium: 61% |
Grains: 1 ounce Vegetables: 1 ½ cups Fruits: 1 ¼ cups Milk: 1 ½ cups Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #3 | |
Quick & Healthy Slow Cooker Chicken & Potatoes 1 serving Quick & Healthy Slow Cooker Chicken & Potatoes 1 cup (8oz) milk, nonfat |
|
523 Calories |
| Total Calories: 523 | ||
| % Fat: 14% % Saturated Fat: 3% % Carbohydrate: 48% % Protein: 39% |
Sodium: 563 mg Cholesterol: 99 mg Fiber: 8 g Vitamin A: 73% Vitamin C: 35% Calcium: 37% |
Grains: ½ ounce Vegetables: 1 ¾ cups Fruits: ¼ cup Milk: 1 cup Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #4 | |
Spinach, Strawberry & Pecan Salad, BBQ Salmon, Sweet Potato 1 serving Spinach, Strawberry & Pecan Salad 1 – 3oz serving salmon, grilled 1 sweet potato (~5” long), cooked on BBQ wrapped in foil 4 shakes of dehydrated butter powder 1 cup (8oz) milk, nonfat |
|
538 Calories |
| Total Calories: 538 | ||
| % Fat: 42% % Saturated Fat: 6% % Carbohydrate: 35% % Protein: 25% |
Sodium: 678 mg Cholesterol: 60 mg Fiber: 9 g Vitamin A: 245% Vitamin C: 147% Calcium: 50% |
Grains: 0 ounces Vegetables: 2 ¼ cups Fruits: ¾ cup Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #5 | |
California Avocado Tacos, Strawberry, Banana Smoothie 2 servings California Avocado Tacos, Strawberry, Banana Smoothie 1 serving Strawberry, Banana Smoothie |
|
570 Calories |
| Total Calories: 570 | ||
| % Fat: 12% % Saturated Fat: 3% % Carbohydrate: 84% % Protein: 11% |
Sodium: 720 mg Cholesterol: 4 mg Fiber: 12 g Vitamin A: 22% Vitamin C: 241% Calcium: 9% |
Grains: 3 ounces Vegetables: 1 ¼ cup Fruits: 1 ¼ cup Milk: 0 cups Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #6 | |
Perfectly Peachy Waffles w/Peanut Butter, Broccoli Omelet 1 serving Perfectly Peachy Waffles 1 tablespoon peanut butter 1 serving Broccoli Omelet 1 cup (8oz) milk, nonfat |
|
513 Calories |
| Total Calories: 513 | ||
| % Fat: 33% % Saturated Fat: 10% % Carbohydrate: 42% % Protein: 29% |
Sodium: 729 mg Cholesterol: 228 mg Fiber: 7 g Vitamin A: 52% Vitamin C: 144% Calcium: 53% |
Grains: 1 ounce Vegetables: 2 cups Fruits: ½ cup Milk: 1 ½ cups Meat and Beans: 3 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #7 | |
Fruit Soup, Turkey & Apple Panini 1 serving Fruit Soup 1 serving Turkey & Apple Panini 1 cup (8oz) water w/lemon wedge |
|
693 Calories |
| Total Calories: 693 | ||
| % Fat: 19% % Saturated Fat: 9% % Carbohydrate: 53% % Protein: 31% |
Sodium: 690 mg Cholesterol: 81 mg Fiber: 10 g Vitamin A: 21% Vitamin C: 137% Calcium: 60% |
Grains: 2 ounces Vegetables: 0 cups Fruits: 2 ½ cups Milk: 1 ¼ cup Meat and Beans: 4 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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