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
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 |  |
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 |
 |
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| 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 |
|
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| 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 |
|
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| 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 |
|
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| Snack #2 | |
1 container (4 oz) low-fat vanilla yogurt 1 medium banana 16 oz water |
|
202 calories |
|
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| Snack #3 | |
3 cups popcorn, lightly salted and buttered 16 oz water |
|
103 calories |
| 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 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
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Ask The Expert About Fruits and Vegetables
