Healthy Menu Ideas for Spring: Menu 4
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 |  |
Cereal & Milk w/Banana, Apricot & 100% Juice 1 1/2 cups whole grain cereal 1 cup (8 oz) low-fat milk 1 small banana 2 medium apricots 1/2 cup (4 oz) 100% orange juice (or any 100% juice) |
|
437 calories |
 |
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| Lunch | |
Cheese & Bean Quesadillas w/Carrots 2- 6" whole wheat tortillas 1/4 cup cheese, low-fat 1/2 cup black beans, rinsed and drained 1/4 cup tomatoes, chopped 1/4 cup onion, chopped 1/4 cup peppers (your choice), chopped 1 Tbsp olive oil Heat oil in pan. Assemble ingredients between both tortillas then cook on each side until lightly browned. 1 cup baby carrots 1 Tbsp salad dressing, low-fat 16 oz water |
|
667 calories |
|
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| Dinner | |
Salmon w/Broccoli, Brown Rice w/Almonds & Milk 3 oz salmon filet, broiled and seasoned (broiled w/ 1 tsp butter) 1/2 cup brown rice, cooked 3/4 oz (approximately 21) almonds, slivered Add almonds and seasonings of your choice to rice. 1/2 cup broccoli, steamed 1 1/2 cups (12 oz) low-fat milk |
|
609 calories |
|
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| Snack #1 | |
1 cup strawberries, sliced 1 string cheese, low-fat 16 oz water |
|
133 calories |
|
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| Snack #2 | |
1 cup cucumbers 1 cup celery 1/3 cup hummus 16 oz water |
|
167 calories |
| Total Calories: 2, 013 | ||
| % Fat: 32% % Saturated Fat: 8% % Carbohydrate: 49% % Protein: 19% |
Sodium: 2,011 mg Cholesterol: 115 mg Fiber: 38 g Vitamin A: 263% Vitamin C: 354% Calcium: 157% Iron: 126% |
Grains: 6 oz Vegetables: 4 cups Fruit: 2 3/4 cups Milk: 3 1/2 cups Meat & Beans: 9 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
