Healthy Menu Ideas for Summer: Menu 13
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 |  |
Vegetable Frittata, Banana, English Muffin, Milk Vegetable Frittata This breakfast is the perfect way to kickstart your family’s day! No need to stand over a hot stove with this easy-to-make breakfast. See Recipe 1 medium banana 1 English muffin, whole wheat 1 cup (8 oz) skim milk |
|
411 Calories |
 |
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| Lunch | |
Open-Faced Tomato-Basil Sandwich, Sliced Apples Open-Faced Tomato-Basil Sandwich Lunch is ready in 30 minutes or less with this scrumptious sandwich. See Recipe 1 cup apples, sliced 16 oz water |
|
235 Calories |
|
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| Dinner | |
Honey-Dijon Chicken w/Peach Salsa Honey-Dijon Chicken w/Peach Salsa This tangy chicken entrée tantalizes taste buds with peaches, cilantro and fresh citrus juices. See Recipe ¾ cup Rice Pilaf w/Cherries & Nuts See Recipe 1 cup broccoli, steamed 1 whole wheat roll 16 oz water |
|
616 Calories |
|
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| Snack #1 | |
Grapesicles, Yogurt, Milk Grapesicles A simple and refreshing snack that’ll cool you down on a hot summer day! See Recipe ¾ cup yogurt, plain, skim 1 cup (8 oz) milk |
|
296 Calories |
|
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| Snack #2 | |
Ranch Hand Nachos Ranch Hand Nachos Bring the Southwest to your back yard with this satisfying snack that will please a variety of tastes. See Recipe 8 oz water |
|
261 Calories |
|
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| Snack #3 | |
¼ cup almonds, whole, natural 8 oz water |
|
212 Calories |
| Total Calories: 2,031 | ||
| % Fat: 21% % Saturated Fat: 4% % Carbohydrate: 60% % Protein: 19% |
Sodium: 2,283 mg Cholesterol: 104 mg Fiber: 39 g Vitamin A: 156% Vitamin C: 318% Calcium: 163% Iron: 60% |
Grains: 8 oz Vegetables: 4 ¾ cups Fruit: 4 cups Milk: 3 ½ cups Meat & Beans: 7 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.
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