Healthy Menu Ideas for Spring: Menu 35

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 English Muffin, Banana, Milk 1 English muffin, whole wheat ½ cup egg whites, cooked 2 sl tomato 2 Tbsp cheddar cheese, low-fat 1 banana, medium 1 cup (8oz) nonfat milk		410 Calories
Lunch		Curried Chicken, Roll, Apple, Milk Curried Chicken w/Berries Sweet berries balance out the curry in this diverse dish. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		606 Calories
Dinner		Penne Pasta Pomodoro, Roll, Spinach, Milk Penne Pasta Pomodoro This pasta dish is simple, yet packed with flavor. See Recipe 1 roll, whole wheat 1 ½ cup baby spinach leaves 1 Tbsp light, balsamic salad dressing 1 cup (8 oz) nonfat milk		586 Calories
Snack #1		1 mozzarella string cheese, part-skim, low-moisture ½ cup baby carrots 16oz water		107 Calories
Snack #2		1 cup Greek yogurt, nonfat 1 Tbsp peanut butter, natural ¼ cup granola, low-fat 16oz water		325 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
• Salt: <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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