Go Red for Heart Healthy Menu Idea
This healthy menu is based on a daily 2,000 calorie recommendation. 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.
See Daily Recommendations for a Healthy, Balanced Diet
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 |  |
Pepper, Onion, Cheese Omelet w/Toast & Milk 1 large egg 2 egg whites (approximately 1/4 cup) 1/4 cup bell peppers, red, chopped 1/4 cup onion, red, chopped 1/8 cup mozzarella cheese, part skim, shredded 2 slices bread, whole wheat, toasted 1 tsp butter 1 cup (8 oz) skim milk |
|
421 calories |
 |
||||
| Lunch | |
Turkey Sandwich w/Tomato Soup, & Orange Turkey Sandwich 2 slices bread, whole wheat 2 oz turkey, lunchmeat, low-fat 1 tsp mayo, low-fat 1 1/2 cups tomato soup, low-sodium, prepared with water 1 medium orange 16 oz water |
|
397 calories |
|
||||
| Dinner | |
Kidney Bean Salad w/Dinner Roll & Milk 1 1/2 cups romaine lettuce, shredded 3/4 cup kidney beans, low-sodium, drained 1/4 cup onion, red, chopped 1/4 cup radishes, chopped 1/4 cup almonds, chopped 2 Tbsp salad dressing, low-fat 1 (approximately 2 1/2 inches) dinner roll, whole wheat 1 1/2 cups (12 oz) skim milk |
|
547 calories |
|
||||
| Snack #1 | |
1 medium tangerine 16 oz water |
|
50 calories |
|
||||
| Snack #2 | |
1 medium apple, red 1 cup (approximately 60) gold fish, baked, low-sodium 16 oz water |
|
276 calories |
|
||||
| Snack #3 | |
Banana Berry Jumble w/Vanilla Ice Cream Banana Berry Jumble A combination or red bananas, cranberries, oats and a hint of nutmeg—full of red color and ready in 25 minutes! See Recipe 1/2 cup ice cream, vanilla bean, low-fat 16 oz water |
|
306 calories |
| Total Calories: 1,997 | ||
| % Fat: 20% % Saturated Fat: 5.3% % Carbohydrate: 61% % Protein: 19% |
Sodium: 2, 285 mg Cholesterol: 290 mg Fiber: 52 g Vitamin A: 134% Vitamin C: 315% Calcium: 158% Iron: 71% |
Grains: 6 ½ oz Vegetables: 3 ¾ cups Fruit: 4 ½ cups Milk: 3 ¼ cups Meat & Beans: 9 oz |
Visit MyPlate.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
- Salt: <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
