Healthy Menu Ideas for Spring: Menu 32

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		Cereal, Milk, Banana, Fruit Juice 1 cup cereal, whole-grain 1 cup nonfat milk 1 banana, medium 1 cup (8oz) 100% Fruit Juice		371 Calories
Lunch		Steak Salad, Milk Sirloin w/Roasted Vegetable Salad Try using chicken breast or even pork tenderloin with this delicious salad! See Recipe 1 cup (8 oz) nonfat milk		649 Calories
Dinner		Honey-Dijon Chicken, Rice, Apple, Roll, Milk Honey-Dijon Chicken w/Peach Salsa This sweet and zesty dish will excite your taste buds and keep you satisfied. See Recipe 1 cup brown rice, cooked 1 apple, medium 1 roll, whole wheat 1 cup (8 oz) nonfat milk		710 Calories
Snack #1		8 4” celery sticks 1 Tbsp peanut butter, natural 16oz water		105 Calories
Snack #2		½ cup baby carrots 2 Tbsp hummus ½ English muffin, whole wheat 16oz water		147 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.

Back to Menu