Healthy Menu Ideas for Spring: Menu 21
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 |  |
Kiwi & Strawberry Parfait, Bagel w/Peanut Butter, 100% Juice Parfait ½ cup vanilla yogurt, fat-free ½ cup granola 1 medium kiwi, peeled and cubed 1 cup strawberries, sliced Layer fruit, yogurt, and granola. ½ (4 oz) bagel, whole wheat 1 Tbsp peanut butter, low-sodium ½ cup (4 oz) 100% juice |
|
679 calories |
 |
||||
| Lunch | |
Mozzarella & Tomato Wrap, Vegetable Soup, Milk Wrap 2- ¼” slices mozzarella, fresh ½ cup cherry tomatoes, halved ¼ cup bean sprouts 1-8” whole wheat wrap 1 Tbsp pesto 1 cup chicken & vegetable soup, low-sodium 1 cup (8 oz) skim milk |
|
583 calories |
|
||||
| Dinner | |
Salmon, Asparagus, Rice Pilaf, Milk 3 oz salmon, baked or broiled Asparagus w/Lemon Sauce Asparagus topped with garlic, onion, bell peppers, and Dijon-style mustard sauce—ready in less than 10 minutes! See Recipe Fruited Rice Pilaf Brown rice combined with green onions, dried cranberries, dried apricots, minced garlic, almonds, and black pepper—ready in 25 minutes! See Recipe 1 ½ cup (12 oz) skim milk |
|
626 calories |
|
||||
| Snack #1 | |
Fava Beans Salad Fava Beans and Red Onion Salad Fava beans and red onion mixed with yogurt, mint, garlic and cucumbers—ready in 20 minutes! See Recipe 16 oz water |
|
100 calories |
|
||||
| Snack #2 | |
1 cup baby carrots 16 oz water |
|
50 calories |
| Total Calories: 2,038 | ||
| % Fat: 21% % Saturated Fat: 7% % Carbohydrate: 59% % Protein: 20% |
Sodium: 1,922 mg Cholesterol: 112 mg Fiber: 34 g Vitamin A: 233% Vitamin C: 400% Calcium: 160% Iron: 82% |
Grains: 6 oz Vegetables: 4 ½ cups Fruit: 2 ½ cups Milk: 3 ¼ cups Meat & Beans: 5 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
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
