Healthy Menu Ideas for Spring: Menu 23

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		English Muffin w/Egg Whites, Banana, Milk English muffin, whole wheat ½ cup egg whites, cooked 2 slices tomato 2 Tbsp chedder cheese, low-fat banana, medium 1 cup (8oz) nonfat milk		410 Calories
Lunch		Turkey Panini, Carrots, Milk Turkey & Apple Panini This is a great way to use turkey lunchmeat! See Recipe ½ cup baby carrots 1 cup (8 oz) nonfat milk		450 Calories
Dinner		Pork Chops, Broccoli, Roll, Milk Pork Chops w/Warm Cherry Sauce This savory and elegant meal is ready in just 30 minutes. See Recipe ½ cup broccoli, steamed 1 roll, whole wheat 1 cup (8 oz) nonfat milk		706 Calories
Snack #1		Tuna Veggie Antipasto 4 crackers, whole wheat, low-sodium 16oz water		267 Calories
Snack #2		1 cup Greek Yogurt, nonfat ¼ cup raspberries 16oz water		136 Calories

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.

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