Healthy Menu Ideas for Spring: Menu 8
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 |  |
French Toast w/Peaches & Milk 2 slices whole wheat bread 1 large egg 4 cup (2oz) skim milk ½ cup peaches, canned in light syrup 2 Tbsp light syrup Layer peaches on French toast and drizzle with syrup. 1 cup (8 oz) skim milk |
|
490 calories |
 |
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| Lunch | |
Grilled Chicken Sandwich w/Apple & Milk (Fast Food) 1 grilled chicken sandwich w/lettuce, tomato & onions 1 medium apple 1 cup (8 oz) low-fat (1%) milk |
|
583 calories |
|
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| Dinner | |
Spaghetti w/Spinach, Broccoli, Mushrooms & Dinner Roll 2 cups cooked pasta, whole wheat ½ cup spaghetti sauce, low-sodium ¼ cup spinach ¼ cup broccoli ¼ cup mushrooms Sauté vegetables in pan until mushroom are slightly browned. Add spaghetti sauce and heat through. 1 (approximately 2 ½ inches) whole wheat dinner roll 1 tsp butter 16 oz water |
|
599 calories |
|
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| Snack #1 | |
½ cup cottage cheese, low-fat ½ cup jicama, sliced 16 oz water |
|
139 calories |
|
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| Snack #2 | |
¼ cup almonds, unsalted 16 oz water |
|
213 calories |
| Total Calories: 2,024 | ||
| % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 60% % Protein: 20% |
Sodium: 2,199 mg Cholesterol: 297 mg Fiber: 45 g Vitamin A: 100% Vitamin C: 102% Calcium: 121% Iron: 70% |
Grains: 11 ½ oz Vegetables: 3 cups Fruit: 2 ¾ 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
