Menu: A Day Out & About
Going on a one day outing or road trip? Try packing these easy meals and snacks to keep you energized, eating healthfully … and to save money. Remember to keep food and beverages in air tight containers on ice until ready to eat. 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 |  |
Indian Mango Lassi, Granola Bar 1 serving Indian Mango Lassi 1 serving granola bar, lowfat |
|
459 Calories |
 |
||||
| Lunch | |
Raisin Waldorf Salad w/Pita Bread, Carrot Sticks, Cucumber Rounds 1 serving Raisin Waldorf Salad 1 pita bread, whole-wheat 8 baby carrots ½ cucumber, cut into circles 2 cups (16oz) ice tea |
|
459 Calories |
|
||||
| Dinner | |
Corn & Black Bean Salad w/Chicken, Tortilla Chips, Cherries 1 serving Corn and Black Bean Salad 3 oz grilled chicken, diced 1 serving (~11) whole-grain tortilla chips 1 cup cherries 2 cups (16oz) water |
|
547 Calories |
|
||||
| Snack #1 | |
¼ dried apricots, unsweetened 1-8oz vanilla yogurt, lowfat 2 cups (16oz) water |
|
246 Calories |
|
||||
| Snack #2 | |
1 serving Hummus ½ bell pepper, sliced 1 cheese stick, lowfat 2 cups (16oz) water |
|
330 Calories |
|
||||
| Snack #3 | |
1 serving Fresh Start Fruit Cups 1 cup (8oz) water |
|
120 Calories |
| Total Calories: 2161 | ||
| % Fat: 19% % Saturated Fat: 5% % Carbohydrate: 66% % Protein: 19% |
Sodium: 2203 mg Cholesterol: 115 mg Fiber: 36 g Vitamin A: 153% Vitamin C: 473% Calcium: 141% |
Grains: 6 ounces Vegetables: 3 ½ cups Fruits: 5 cups Milk: 2 ¾ cups 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
