Healthy Menu Ideas for Spring: Menu 12
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 |  |
Oatmeal w/Blueberries & 100% Juice 1 cup oatmeal, quick oats ½ cup (4 oz) skim milk ¼ cup blueberries ½ oz (approximately 7) walnuts, chopped 1 tsp cinnamon & sugar mixture 1 cup (8 oz) 100% orange juice |
|
583 calories |
 |
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| Lunch | |
Garden Salad w/Crackers, Cheese & Diet Soda Garden Salad 1 ½ cups greens (spinach, Romaine, spring mix, etc.) 1 cup mixed vegetables (peppers, radishes, carrots, broccoli, etc.) ½ cup chickpeas, drained and rinsed 1 Tbsp sunflower seeds, roasted, unsalted 2 Tbsp dressing, low-fat 10 crackers, whole wheat, low-sodium 2” cube Swiss cheese, low-fat, sliced 12 oz diet soda (or water) |
|
536 calories |
|
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| Dinner | |
Turkey Burger w/Fruit Salad & Wow-y Maui Pasta Salad Turkey Burger 1 whole wheat bun ¼ lb turkey burger, grilled 1 slice cheddar cheese, low-fat 2 slices tomato 2 leaves lettuce 2 slices onion 2 slices portabella mushrooms Or … try our Turkey Veggie Burgers. Wow-y Maui Pasta Salad A sweeter, but healthier version of your traditional pasta salad. Wow your guest’s taste buds with this delectable pasta salad made with fresh pineapple and ready in 30 minutes! See Recipe 1 cup fruit salad 16 oz unsweetened tea |
|
638 calories |
|
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| Snack #1 | |
1 cup baby carrots 2 Tbsp vegetable dip, low-fat 16 oz water |
|
57 calories |
|
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| Snack #2 | |
Red, White & Blue Watermelon Sundaes & Milk Red, White & Blue Watermelon Sundaes Let your kids help with these deliciously simple sundaes! They only require 4 ingredients and they’re ready in 10 minutes or less! See Recipe 1 cup (8 oz) skim milk |
|
186 calories |
| Total Calories: 2,000 | ||
| % Fat: 20% % Saturated Fat: 3.5% % Carbohydrate: 63% % Protein: 17% |
Sodium: 1,304 mg Cholesterol: 75 mg Fiber: 46 g Vitamin A: 229% Vitamin C: 293% Calcium: 115% Iron: 198% |
Grains: 6 ½ oz Vegetables: 3 cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 6 oz |
Visit MyPyramid.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
