Healthy Menu Ideas for Winter: Menu 2

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

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast Grapefruit, Bagel w/Almond Butter, Apple Juice & Milk
1 medium grapefruit
1 mini bagel (2 ½ oz), whole wheat
1 tsp almond butter, unsalted

½ cup (4 oz) apple juice
1 cup (8 oz) skim milk
359 calories
Lunch Cosmic Cucumber Wrap Makes 1 serving
1 oz lean ground beef
1 Tbsp onion, chopped
1 cup Romaine lettuce, shredded
¼ cup fresh tomatoes, diced
¼ cup cucumber, diced
1 (8 inch) whole wheat tortilla
1 Tbsp fat-free ranch salad dressing

2 medium clementines
½ cup potato chips, baked, lightly slated
16 oz water
426 calories
Dinner Chicken w/Sweet Potatoes, Brussels Sprouts & Milk
3 oz chicken breast, skinless, baked w/ low-sodium seasonings
½ cup sweet potatoes, mashed
1 tsp butter
cinnamon to taste
¾ cup Brussels sprouts
2 tsp olive oil

1 ½ cups (12 oz) skim milk
535 calories
Snack #1 Bean Dip w/Tortilla Chips
¼ cup kidney beans, low-sodium, drained and rinsed
¼ cup cannellini beans, low-sodium, drained and rinsed
¼ cup chick peas, low-sodium, drained and rinsed
1 Tbsp olive oil
1 tsp cilantro
Combine all ingredients to make bean dip.

15 tortilla chips, lightly salted
16 oz water
417 calories
Snack #2 1 container (4 oz) low-fat vanilla yogurt
1 medium banana
16 oz water
202 calories
Snack #3 3 cups popcorn, lightly salted and buttered
16 oz water
103 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,042
% Fat: 22%
% Saturated Fat: 4.5%
% Carbohydrate: 60%
% Protein: 18%
Sodium: 1,265 mg
Cholesterol: 122 mg
Fiber: 44.5 g
Vitamin A: 292%
Vitamin C: 427%
Calcium: 124%
Iron: 60%
Grains: 7 oz
Vegetables: 3 cups
Fruit: 3 cups
Milk: 3 cups
Meat & Beans: 7 ¼ oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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.

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