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

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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
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
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
Snack #1 Grapesicles, Yogurt, Milk

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
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
Snack #3 ¼ cup almonds, whole, natural
8 oz water
212 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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