Healthy Menu Ideas for Spring: Menu 13
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 |  |
Waffles w/Peanut Butter, Bananas & 100% Juice 2- 4” whole wheat waffles, toasted 1 Tbsp peanut butter, low-sodium ½ medium banana, sliced Toast frozen waffles, then top with peanut butter and banana slices. ½ cup (4 oz) 100% orange juice |
|
416 calories |
 |
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| Lunch | |
Avocado Garden Salad w/Black Bean Soup, Apple & Milk Avocado Garden Salad A simple combination of mixed greens, tomatoes, onions, and avocado, topped off with a spritz of lemon juice and black pepper. See Recipe 1 cup black bean soup, low-sodium [Recipe: Governor’s Black Bean Soup] 1 medium apple 1 cup (8 oz) low-fat milk |
|
486 calories |
|
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| Dinner | |
Salmon w/Brown Rice with Almonds & Broccoli 3 oz salmon filet, broiled and seasoned ( broiled w/1 tsp butter) 1 cup brown rice, cooked ¾ oz (approximately 21) almonds, slivered Add almonds and seasonings of your choice to rice. 1 cup broccoli, steamed 16 oz water or unsweetened tea |
|
574 calories |
|
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| Snack #1 | |
Mini Pizza Bagel 1 (1 oz) mini bagel, cut in half, toasted 1 Tbsp spaghetti sauce, low-sodium 2 thin slices mozzarella cheese, part-skim Toast bagel, then spread spaghetti sauce on each half and top with 1 slice of cheese on each half. Heat in microwave until cheese is slightly melted. |
|
204 calories |
|
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| Snack #2 | |
1 cup bell peppers, sliced 1 Tbsp ranch dressing/vegetable dip, low-fat 16 oz water |
|
86 calories |
|
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| Snack #3 | |
3/4 cup (approximately 55 fish) goldfish, baked, low-sodium 1 cup (8 oz) low-fat milk |
|
240 calories |
| Total Calories: 2,006 | ||
| % Fat: 33% % Saturated Fat: 9.5% % Carbohydrate: 50% % Protein: 17% |
Sodium: 2,056 mg Cholesterol: 209 mg Fiber: 35 g Vitamin A: 132% Vitamin C: 461% Calcium: 148% Iron: 101% |
Grains: 7 oz Vegetables: 3 ¼ cups Fruit: 3 ¼ cups Milk: 3 cups Meat & Beans: 5 ½ oz |
Visit MyPyramid.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
