Healthy Menu Ideas for Spring: Menu 27

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		Egg Whites & Avocado on English Muffin, Grapefruit, Milk ½ cup egg whites, cooked ¼ cup avocado ¼ cup tomato English muffin, whole wheat, toasted 1 grapefruit, medium 1 cup (8oz) nonfat milk		428 Calories
Lunch		Smoked Turkey Salad, Roll, Banana, Milk Mango & Smoked Turkey Salad Sweet mango pairs wonderfully with the smoked turkey in this sweet and savory salad. See Recipe 1 whole wheat roll 1 banana, medium 1 cup (8 oz) nonfat milk		465 Calories
Dinner		Chicken w/Fava Beans & Artichokes, Rice, Milk Chicken w/Fava Beans, Artichokes & Almonds Enjoy the bounty of spring in this refreshing main meal! See Recipe ⅔ cup brown rice, cooked 1 cup (8 oz) nonfat milk		827 Calories
Snack #1		2 Tbsp hummus ½ cup baby carrots 1 4” pita, whole wheat 16oz water		155 Calories
Snack #2		1 sl toast, whole wheat 1 Tbsp peanut butter, natural 16oz water		177 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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