Healthy Menu Ideas for Spring: Menu 26

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		Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal The protein and fiber in this oatmeal will keep you satisfied throughout the morning. See Recipe 1 cup (8oz) nonfat milk		469 Calories
Lunch		Chicken Salad, Rice, Apple, Milk Balsamic Chicken Salad This is a great way to use leftover, cooked chicken breast! See Recipe 1 cup brown rice, cooked 1 apple, medium 1 cup (8 oz) nonfat milk		542 Calories
Dinner		Penne Shrimp & Broccoli, Orange, Milk Penne Shrimp & Broccoli For added flavor and color, try adding other vegetables to this dish, such as zucchini or bell pepper. See Recipe 1 orange, medium 1 cup (8 oz) nonfat milk		765 Calories
Snack #1		½ cup baby carrots 1 Tbsp peanut butter, natural 16oz water		127 Calories
Snack #2		1 mozzarella string cheese, part-skim, low-moisture ⅓ cup blueberries 16oz water		108 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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