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

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 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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,034    
% Fat: 19%
% Saturated Fat: 4%
% Carbohydrate: 52%
% Protein: 29%
Sodium: 2,300 mg
Cholesterol: 129 mg
Fiber: 33 g
Vitamin A: 377%
Vitamin C: 116%
Calcium: 169%
Iron: 53%
Grains: 8 oz
Vegetables: 2 ¾ cups
Fruit: 2 ¾ cups
Milk: 4 ¾ cups
Meat & Beans: 7.4 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
  • 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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