Healthy Menu Ideas for Spring: Menu 15
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Power Gold Smoothie, Whole Wheat Waffles w/Chocolate Hazelnut Spread & Almonds Power Gold Smoothie Carrots, 100% pineapple/orange juice, honey, and low-fat yogurt blended into a bright orange morning delight—ready in 15 minutes or less! See Recipe 2- 4″ whole wheat waffles, toasted 1 Tbsp chocolate hazelnut spread ⅛ cup almonds, chopped Spread hazelnut spread on waffles and top with almonds. |
|
518 calories |
 |
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| Lunch | |
Chicken & Vegetable Pita, Cottage Cheese w/Pineapples, 100% Juice Pita 1- 6” whole wheat pita 2 oz chicken (lunchmeat), low-sodium 1 slice provolone cheese, low-sodium ¼ cup cucumber, sliced ¼ cup spinach leaves 1 tsp pesto ½ cup cottage cheese, fat-free ¾ cup pineapple tidbits 1 cup (8 oz) 100% juice |
|
494 calories |
|
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| Dinner | |
Curried Shrimp in Carrot Nest, Peanuts & Peas Rice, Milk Curried Shrimp in Carrot Nest Shredded carrots, onions, garlic, and shrimp simmered with an olive oil, chicken broth, and curry powder sauce—ready in 30 minutes! See Recipe ½ cup brown rice, cooked ⅛ cup green peas, cooked 2 tsp peanuts, chopped 1 cup (8 oz) low-fat milk |
|
495 calories |
|
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| Snack #1 | |
Very Veggie Snack Pizza, Milk Very Veggie Snack Pizza English muffins topped with low-fat garlic and herb cream cheese, broccoli, carrots, and diced tomatoes—ready in 10 minutes! See Recipe 1 cup (8 oz) low-fat milk |
|
279 calories |
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| Snack #2 | |
1 medium pear 1 mozzarella string cheese, part-skim 16 oz water |
|
184 calories |
| Total Calories: 1,970 | ||
| % Fat: 24% % Saturated Fat: 9% % Carbohydrate: 57% % Protein: 19% |
Sodium: 2,297 mg Cholesterol: 298 mg Fiber: 30 g Vitamin A: 259% Vitamin C: 225% Calcium: 167% Iron: 55% |
Grains: 9 oz Vegetables: 2 ½ cups Fruit: 3 ½ cups Milk: 3 cups Meat & Beans: 9 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
