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

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,982    
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 62%
% Protein: 19%
Sodium: 2,068 mg
Cholesterol: 173 mg
Fiber: 63 g
Vitamin A: 511%
Vitamin C: 339%
Calcium: 126%
Iron: 192%
Grains: 10 oz
Vegetables: 2 ⅔ cups
Fruit: 4 cups
Milk: 3 cups
Meat & Beans: 8 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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