Healthy Menu Ideas for Spring: Menu 31

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		Banana Split Oatmeal, Milk Banana Split Oatmeal The fiber in this breakfast will keep you full throughout the morning and the flavor will satisfy your taste buds! See Recipe 1 cup (8oz) nonfat milk		333 Calories
Lunch		Chicken Stir Fry, Roll, Milk Apple Chicken Stir Fry Lunch is ready in just 15 minutes with this delicious meal. See Recipe 1 roll, whole wheat 1 cup (8 oz) nonfat milk		509 Calories
Dinner		Chicken Florentine, Broccoli, Apple, Milk Chicken Florentine This light version of the classic dish does not skimp on flavor or nutrition! See Recipe 1 cup pasta, whole wheat, cooked 1 cup broccoli, steamed 1 apple, medium 1 cup (8 oz) nonfat milk		628 Calories
Snack #1		1 cup 0% Greek yogurt ½ cup blueberries ¼ cup granola, low-fat 16oz water		267 Calories
Snack #2		1 sl toast, whole wheat 1 Tbsp peanut butter, natural, creamy ½ banana, sliced 16oz water		238 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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