Healthy Menu Ideas for Spring: Menu 18
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 |  |
Peanut Butter, Walnut & Apple Wrap, Milk Wrap 1-6” whole wheat tortilla 1 Tbsp peanut butter, low-sodium ½ medium apple, sliced ⅛ cup walnuts, chopped 1 cup (8 oz) skim milk |
|
394 calories |
 |
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| Lunch | |
Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad Sandwich ¼ cup avocado, sliced 2 slices tomato 4 leaves romaine lettuce 1 slice cheese, low-fat 2 slices whole wheat bread, toasted Healthy Fruit Salad Strawberries, bananas, mango, and oranges, tossed with a lime juice, honey, and chili powder dressing—ready in 15 minutes or less! See Recipe 16 oz water |
|
501 calories |
|
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| Dinner | |
Bowtie Pasta w/Chicken, Broccoli & Feta, Milk Bowtie Pasta w/Chicken, Broccoli & Feta This recipe has everything you need for an all-in-one complete meal—broccoli, mushrooms, chicken, and feta cheese … all topped with a lemony zest! See Recipe 2 cups (16 oz) skim milk |
|
605 calories |
|
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| Snack #1 | |
Salsa w/Baked Tortilla Chips Farmers Market Salsa Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes, and more—ready in 10 minutes! See Recipe 1 oz baked tortilla chips 16 oz water |
|
189 calories |
|
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| Snack #2 | |
1 cup vanilla ice cream, low-fat 1 cup sliced strawberries, kiwifruit & blueberries 16 oz water |
|
302 calories |
| Total Calories: 1,991 | ||
| % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 21% |
Sodium: 2,184 mg Cholesterol: 105 mg Fiber: 42 g Vitamin A: 127% Vitamin C: 490% Calcium: 160% Iron: 160% |
Grains: 7 oz Vegetables: 3 ¼ cups Fruit: 4 ½ cups Milk: 4 ¼ cups Meat & Beans: 6 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
