Healthy Menu Ideas for Spring: Menu 29

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 White & Tomato on English Muffin, Banana, Milk English muffin, whole wheat, toasted ½ cup egg whites, scrambled 2 sl tomato 2 Tbsp cheddar cheese, low-fat 1 banana, medium 1 cup (8oz) nonfat milk		410 Calories
Lunch		European Salad, Roll, Apple, Milk European Salad Savory chicken and greens are dressed in a light and flavorful raspberry vinaigrette in this recipe. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		513 Calories
Dinner		Seared Cod, Rice, Spinach, Milk Seared Cod with Pineapple Slaw Light and flaky cod goes perfectly with the bright and delicious slaw in this dish. See Recipe 1 cup brown rice, cooked ½ cup spinach, steamed 1 cup (8 oz) nonfat milk		558 Calories
Snack #1		1 cup Greek yogurt, nonfat 1 Tbsp peanut butter, natural ¼ cup granola, low-fat 16oz water		325 Calories
Snack #2		¼ cup almonds, whole, natural 16oz water		213 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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