Healthy Menu Ideas for Spring: Menu 16
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 |  |
Egg White Omelet, Pineapples, 100% Grapefruit Juice Omelet 6 egg whites ¼ cup pepper and Vidalia onions, chopped ¼ cup artichokes, diced ¼ cup mozzarella cheese, part-skim 1 slice whole wheat bread, toasted (1 tsp jelly or jam) ½ cup pineapple chunks ½ cup (4 oz) 100% grapefruit juice |
|
396 calories |
 |
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| Lunch | |
Hummus, Apple & Spinach Wrap, Carrots, String Cheese Wrap 1- 8” whole wheat tortilla ½ cup hummus ½ medium apple, sliced ½ cup spinach leaves ¼ cup dried cranberries 1 cup baby carrots 1 string cheese, low-fat 16 oz water |
|
560 calories |
|
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| Dinner | |
Steak, Pineapple-Apple Greens w/Feta, Rice Pilaf, Milk 3 oz lean steak, grilled or broiled (w/low-sodium seasonings) ½ cup brown rice pilaf (choose low-sodium mixture or see our recipe) Pineapple-Apple Greens w/Feta Boston lettuce tossed with pineapple chunks, red delicious apples, red onion, and crumbled feta cheese, and coated with a balsamic and honey mustard dressing—ready in 15 minutes! See Recipe 1 cup (8 oz) skim milk |
|
655 calories |
|
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| Snack #1 | |
2 cups popcorn (popped) lightly salted and buttered 16 oz water |
|
68 calories |
|
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| Snack #2 | |
Fruit Crisp w/Vanilla Ice Cream Fruit Crisp Blueberries and peaches topped with a crisp almonds, pecan, oat, and date crust—baked for 40-45 minutes. See Recipe ½ cup vanilla ice cream, low-fat |
|
354 calories |
| Total Calories: 2,033 | ||
| % Fat: 25% % Saturated Fat: 7% % Carbohydrate: 54% % Protein: 21% |
Sodium: 2,169 mg Cholesterol: 122 mg Fiber: 38 g Vitamin A: 184% Vitamin C: 209% Calcium: 117% Iron: 71% |
Grains: 6 ½ oz Vegetables: 3 cups Fruit: 4 cups Milk: 3 cups Meat & Beans: 12 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
