Healthy Menu Ideas for Spring: Menu 20
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 |  |
Fried Egg Sandwich, Greek Yogurt, 100% Juice Sandwich 2 slices whole wheat bread, toasted 1 egg fried ¼ cup sprigs 2 slices tomatoes 1 container (6 oz) Greek yogurt, flavored 2 apricots, sliced Top Greek yogurt and apricots with cinnamon. ½ cup (4 oz) 100% juice |
|
432 calories |
 |
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| Lunch | |
Cheese Quesadilla, Carrots & Cucumbers w/Mexican Dip Quesadillas 2- 8” whole wheat quesadillas ⅓ cup cheese, shredded, low-fat ¾ cup mixed vegetables (tomatoes, onion, peppers, etc.) Place cheese and vegetables between tortillas and heat in microwave until cheese is melted. Creamy Mexican Salsa Dip Creamy salsa made with yogurt, salsa, green chilies, cilantro, oregano, and lime juice—ready in 30 minutes! See Recipe 1 cup carrots and cucumbers (for dip) 16 oz water |
|
530 calories |
|
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| Dinner | |
Strawberry & Pecan Salad, Apple Sauce, Milk Salad 2 cups spring mix 2 oz chicken, baked and seasoned ¼ cup pecans, toasted ½ cup strawberries, sliced ¼ cup red onion, chopped ½ cup mandarin oranges, drained 1 Tbsp poppy seed dressing, low-fat ½ cup applesauce, unsweetened 1 cup (8 oz) skim milk |
|
585 calories |
|
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| Snack #1 | |
Florida Sunshine Shake Florida Sunshine Shake 100% orange and grape juices mixed with bananas, low-fat yogurt, and vanilla extract—ready in less than 5 minutes! See Recipe 16 oz water |
|
190 calories |
|
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| Snack #2 | |
¼ cup almonds, unsalted ¼ cup dried cranberries 16 oz water |
|
306 calories |
| Total Calories: 2,043 | ||
| % Fat: 32% % Saturated Fat: 7% % Carbohydrate: 49% % Protein: 19% |
Sodium: 1,818 mg Cholesterol: 267 mg Fiber: 38 g Vitamin A: 154% Vitamin C: 451% Calcium: 117% Iron: 102% |
Grains: 6 oz Vegetables: 4 cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 7 ½ 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
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Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
