Healthy Menu Ideas for Spring: Menu 5
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 |  |
Peanut Butter & Banana Smoothie w/Bagel Smoothie 1 Tbsp peanut butter, low-sodium ½ medium banana ½ cup (4 oz) plain yogurt, low-fat ½ cup (4 oz) skim milk 3 ice cubes ½ (2 oz) whole wheat bagel ½ Tbsp cream cheese, low-fat |
|
425 calories |
 |
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| Lunch | |
Apple & Walnut Salad w/Orange Salad 1 ½ cups spring mix salad greens ½ medium apple, sliced 1 oz (approximately 7 halves) walnuts, sliced ¼ cup feta cheese, low-fat ¼ cup dried cranberries 1 ½ Tbsp salad dressing, low-fat 1 medium orange 16 oz water |
|
509 calories |
|
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| Dinner | |
3-Bean Chili w/Chunky Tomatoes, Rice & Milk 3-Bean Chili w/Chunky Tomatoes A savory mixture of beans, celery, onions and spiced to perfection with cumin and chili powder. See Recipe 1 cup brown rice, cooked 1 cup (8 oz) skim milk |
|
677 calories |
|
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| Snack #1 | |
Avocado, Tomato & Lettuce Sandwich 2 slices avocado 2 slices tomato 2 leaves romaine lettuce 1 slice whole wheat bread, toasted |
|
149 calories |
|
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| Snack #2 | |
½ cup baby carrots 16 oz water |
|
27 calories |
|
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| Snack #3 | |
¾ cup (6 oz) vanilla yogurt, low-fat ¼ cup granola, low-fat 16 oz water |
|
239 calories |
| Total Calories: 2, 026 | ||
| % Fat: 24% % Saturated Fat: 5% % Carbohydrate: 61% % Protein: 15% |
Sodium: 1,972 mg Cholesterol: 37 mg Fiber: 55 g Vitamin A: 179% Vitamin C: 262% Calcium: 147% Iron: 76% |
Grains: 6 oz Vegetables: 3 ¼ cups Fruit: 3 cups Milk: 3 cups Meat & Beans: 8 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
