Healthy Menu Ideas for Spring: Menu 10
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
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Strawberries, Yogurt & Granola w/100% Juice 1 cup (8 oz) vanilla yogurt, low-fat ½ cup granola, low-fat ½ cup strawberries, sliced 1 cup (8 oz) 100% juice |
|
523 calories |
 |
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| Lunch | |
Peanut Butter & Honey Sandwich w/Apple, String Cheese & Milk 2 slices whole wheat bread 1 ½ Tbsp peanut butter, low-sodium 2 tsp honey 1 medium apple 1 string cheese, low-fat 1 cup (8 oz) skim milk |
|
533 calories |
|
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| Dinner | |
Grilled Salmon & Veggie Pockets w/Brown Rice Grilled Pockets 3 oz salmon, grilled and diced ½ cup asparagus, chopped ¼ cup Vidalia onions, chopped ½ cup potatoes, cubed ½ cup red bell peppers, sliced 1 Tbsp butter Spices of your choice Spray a sheet of tinfoil with non-stick spray. Place all ingredients (after salmon is cooked) in tinfoil and heat thoroughly on grill. 1 cup brown rice, cooked 16 oz water |
|
629 calories |
|
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| Snack #1 | |
Farmers Market Salsa w/Baked Tortilla Chips Farmers Market Salsa Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes and more—ready in 10 minutes! See Recipe 1 oz baked tortilla chips 16 oz water |
|
200 calories |
|
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| Snack #2 | |
1 cup celery, cut into 4 inch stalks ½ cup baby carrots |
|
44 calories |
|
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| Snack #3 | |
1 cup (8 oz) skim milk 1 tsp chocolate syrup Mix together to make chocolate milk. |
|
100 calories |
| Total Calories: 2, 027 | ||
| % Fat: 21% % Saturated Fat: 7% % Carbohydrate: 63% % Protein: 16% |
Sodium: 1,500 mg Cholesterol: 106 mg Fiber: 33 g Vitamin A: 178% Vitamin C: 390% Calcium: 129% Iron: 75% |
Grains: 6 ¾ oz Vegetables: 3 ¾ cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 5 ½ oz |
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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
