Healthy Menu Ideas for Spring: Menu 17
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Poached Egg Sandwich, Peaches, Milk Sandwich 1 egg, poached 1 slice Swiss cheese ½ cup spinach leaves 2 slices tomato 1 tsp pesto 2 slices whole-grain bread, toasted 1 medium peach 1 cup (8 oz) skim milk |
|
443 calories |
 |
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| Lunch | |
Pita Pocket, Carrots w/Hummus Corner Kick Pita Pocket Whole wheat pita stuffed with lean ground beef, cucumbers, carrots, salsa, cantaloupe, spinach and light ranch dressing—ready in 25 minutes! See Recipe 1 cup baby carrots ¼ cup hummus 16 oz water |
|
404 calories |
|
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| Dinner | |
Roasted Turkey, Baked Asparagus w/Parmesan Cheese, Pineapple Salad, Raisin Bread, Milk 3 oz turkey, roasted, skinless 1 slice raisin bread (w/1 tsp margarine) Baked Asparagus w/Parmesan Cheese Crisp asparagus tossed with olive oil, Parmesan cheese, and bread crumbs then lightly baked—ready in 20 minutes! See Recipe Golden Glow Pineapple Salad Romaine lettuce mixed with walnuts, pineapple chunks, carrots, and raisins and topped with a pineapple-cinnamon dressing—ready in 15 minutes! See Recipe 1 cup (8 oz) skim milk |
|
608 calories |
|
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| Snack #1 | |
3 cups popcorn, lightly salted and buttered 16 oz water |
|
103 calories |
|
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| Snack #2 | |
Lychees Fruit Salad & Tropical Fruit Smoothie Lychees Fruit Salad Peeled lychees, pineapple tidbits, raisins, and bananas drizzle with lime juice glaze—ready in 10 minutes or less! See Recipe Tropical Fruit Smoothie Frozen vanilla yogurt with frozen mango chunks, 100% orange juice, and bananas—ready in less than 5 minutes! See Recipe |
|
385 calories |
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| Snack #3 | |
Dessert: Strawberry Rhubarb Compote See Recipe | |
106 calories |
| Total Calories: 2,049 | ||
| % Fat: 20% % Saturated Fat: 6% % Carbohydrate: 59% % Protein: 21% |
Sodium: 1,950 mg Cholesterol: 307 mg Fiber: 41 g Vitamin A: 290% Vitamin C: 425% Calcium: 138% Iron: 80% |
Grains: 7 oz Vegetables: 3 ¼ cups Fruit: 6 cups Milk: 3 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
- 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
