Healthy Menu Ideas for Spring: Menu 22
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 |  |
Avocado-Melon Breakfast Smoothie, English Muffin w/Cheese & Tomato Avocado-Melon Breakfast Smoothie Avocados, honeydew melon, lime juice, yogurt, milk, 100% apple juice and honey blended together—ready in less than 5 minutes! See Recipe 1 English muffin, toasted 1 slice mozzarella cheese 2 slices tomato |
|
500 calories |
 |
||||
| Lunch | |
Peanut Butter & Dried Apricot Sandwich, Carrots & Bell Peppers w/Hummus, 100% Juice Sandwich 2 slices whole wheat bread 2 Tbsp peanut butter, low-sodium ¼ cup dried apricots 1 cup baby carrots 1 cup sliced bell peppers ¼ cup hummus ½ cup (4 oz) 100% juice |
|
666 calories |
|
||||
| Dinner | |
Pork Chops w/Mandarin Orange Salsa, Milk Pork Chops w/Mandarin Orange Salsa An all-in-one meal including pork chops topped with mandarin oranges, grape tomatoes, bell peppers, brown rice, and spinach, seasoned with a blend of soy sauce, onion powder, and other spices—ready in 45 minutes! See Recipe 2 cups (16 oz) skim milk |
|
611 calories |
|
||||
| Snack #1 | |
1 cup Barbados cherries 16 oz water |
|
30 calories |
|
||||
| Snack #2 | |
Mushroom Bruschetta Mushroom Bruschetta A hot bruschetta with coarsely chopped button mushrooms, onion, and garlic, tossed with spices and enjoyed with fresh Italian or French bread. See Recipe 16 oz water |
|
105 calories |
| Total Calories: 1,912 | ||
| % Fat: 25% % Saturated Fat: 5% % Carbohydrate: 54% % Protein: 21% |
Sodium: 1,820 mg Cholesterol: 97 mg Fiber: 41 g Vitamin A: 319% Vitamin C: 2,675% Calcium: 168% Iron: 72% |
Grains: 6 oz Vegetables: 4 cups Fruit: 4 ¼ cups Milk: 3 ½ cups Meat & Beans: 7 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
