Healthy Menu Ideas for Summer: Menu 14
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 |  |
Perfectly Peachy Waffles, Yogurt, Milk Perfectly Peachy Waffles This satisfying breakfast features peaches, a delicious summertime fruit. The fiber in this dish will keep you full so you can conquer your day! See Recipe ½ cup (4oz) low-fat vanilla yogurt 8 oz nonfat milk |
|
331 Calories |
 |
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| Lunch | |
Apple Tuna Sandwich, Fettuccine Apple Tuna Sandwich Not your traditional tuna salad sandwich! Apples add sweetness and crunch to put a little twist on this tasty classic. See Recipe ½ cup (4 oz) Very Veggie Fettuccine Get Recipe 16 oz water |
|
560 Calories |
|
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| Dinner | |
Ranch BBQ Chicken, Grapes, Milk Ranch BBQ Chicken Dinner This recipe is an all-in-one meal and is sure to be a crowd pleaser. Allow the chicken to marinade for a few hours to fully develop the flavors. See Recipe ½ cup (4 oz) grapes 1 cup (8 oz) nonfat milk |
|
485 Calories |
|
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| Snack #1 | |
¾ cup (6 oz) shredded wheat cereal 1 cup (8 oz) raspberries 8 oz water |
|
206 Calories |
|
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| Snack #2 | |
2 Tbsp peanut butter, all-natural, creamy 16 graham crackers, low-fat 5 celery sticks, 4 inches long 8 oz water |
|
260 Calories |
|
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| Snack #3 | |
Tropical Smoothie | |
230 Calories |
| Total Calories: 2,072 | ||
| % Fat: 18% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 22% |
Sodium: 2,251 mg Cholesterol: 184 mg Fiber: 28 g Vitamin A: 495% Vitamin C: 395% Calcium: 150% Iron: 70% |
Grains: 7 oz Vegetables: 2 ½ cups Fruit: 3 ¼ cups Milk: 3 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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