Healthy Menu Ideas for Spring: Menu 33

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		Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal Not only is this oatmeal delicious, but it will also give you ample energy to start your day! See Recipe 1 cup (8oz) nonfat milk		469 Calories
Lunch		Chicken Salad, Rice, Roll, Apple, Milk Balsamic Chicken Salad This fresh and flavorful salad contains succulent chicken and a zesty dressing. See Recipe ½ cup brown rice, cooked 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		530 Calories
Dinner		Chicken & Broccoli Alfredo, Spinach, Roll, Orange, Milk Creamy Chicken and Broccoli Alfredo This entrée proves that pasta Alfredo can be both tasty and nutritious! See Recipe 1 roll, whole wheat ½ cup spinach, steamed 1 orange, medium 1 cup (8 oz) nonfat milk		710 Calories
Snack #1		½ cup baby carrots 1 mozzarella string cheese, low-moisture, part-skim 16oz water		107 Calories
Snack #2		1 cup 0% Greek yogurt ¼ cup granola, low-fat 16oz water		225 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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