Farmers Market Menu
Spend the morning out enjoying your local farmers market, and then try these scrumptious creations sometime during the week. (Freeze produce for later use.) 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 |  |
Vegetable Frittata w/English Muffin, Out of this Whirled Shake 1 serving Vegetable Frittata 1 whole-wheat English muffin, toasted 1 tablespoon berry jam, low-sugar 1 serving Out of this Whirled Shake |
|
370 Calories |
 |
||||
| Lunch | |
Sirloin w/Roasted Vegetable Salad 1 serving Sirloin w/Roasted Vegetable Salad 2 cups (16oz) water, with lemon added |
|
566 Calories |
|
||||
| Dinner | |
Very Veggie Fettuccini, Scrumptious Collard Greens 1 serving Very Veggie Fettuccini 1 serving Scrumptious Collard Greens 1 cup (8oz) milk, nonfat |
|
449 Calories |
|
||||
| Snack #1 | |
1 serving Simple Applesauce ¼ teaspoon cinnamon ¼ cup granola, low-fat 2 cups (16oz) water |
|
186 Calories |
|
||||
| Snack #2 | |
1 serving Beet Salad w/Mustard Dressing 2 cups (16oz) water |
|
154 Calories |
|
||||
| Snack #3 | |
1 serving Lychees Fruit Cocktail 1 – 8oz vanilla yogurt, low-fat 1 cup (8oz) water |
|
393 Calories |
| Total Calories: 2118 | ||
| % Fat: 17% % Saturated Fat: 5% % Carbohydrate: 69% % Protein: 19% |
Sodium: 2253 mg Cholesterol: 97 mg Fiber: 40 g Vitamin A: 231% Vitamin C: 417% Calcium: 150% |
Grains: 7 ½ ounces Vegetables: 7 ½ cups Fruits: 3 cups Milk: 2 ½ cups Meat and Beans: 4 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
