Healthy Menu Ideas for Spring: Menu 24

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		Avocado Melon Smoothie, Toast Avocado Melon Breakfast Smoothie Start your day off with this sweet and creamy breakfast treat! See Recipe 1 sl whole wheat toast 1 cup (8oz) water or unsweetened iced tea		397 Calories
Lunch		Salad, Chicken Breast, Roll, Milk Rubies and Greens Use either fresh spinach or mixed greens in this sweet and savory salad. See Recipe 3 oz. grilled chicken breast 1 whole wheat roll 1 cup (8 oz) nonfat milk		409 Calories
Dinner		Stir Fry, Pork Tenderloin, Roll, Potato, Milk Grape and Cabbage Stir Fry If you can’t find shitake mushrooms, you can use sliced white mushrooms instead. See Recipe 3 oz. pork tenderloin, seasoned and cooked 1 whole wheat roll 1 potato, baked 1 cup (8 oz) nonfat milk		562 Calories
Snack #1		1 green apple 1 mozzarella string cheese, low-moisture, part-skim 16oz water		175 Calories
Snack #2		1 cup Greek Yogurt, nonfat 2 Tbsp almonds 1 tsp. peanut butter, natural 16oz water		255 Calories
Snack #3		1 whole wheat English muffin, toasted ¼ cup cottage cheese, low-sodium, low-fat 16oz water		175 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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