Healthy Menu Ideas for Summer: Menu 15
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 |  |
Fruity Homemade Oatmeal, Yogurt, Milk Fruity Homemade Oatmeal Breakfast is ready in 15 minutes with this hearty, heart-healthy dish. See Recipe ½ cup (4oz) low-fat vanilla yogurt 8 oz nonfat milk |
|
388 Calories |
 |
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| Lunch | |
Healthy Burger, Apples Healthy Burger Try this lighter version of a classic summer meal. Skip the cheese and add fresh fruit and veggies for flavor and fiber. See Recipe 1 cup sliced apples 16 oz water |
|
477 Calories |
|
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| Dinner | |
Seared Cod, Brown Rice, Summer Squash Seared Cod w/Pineapple Slaw Pan seared cod pairs beautifully with this fresh pineapple slaw. The citrus juices add tons of flavor without adding calories. See Recipe 1 cup brown rice 1 cup summer squash, steamed 1 cup (8 oz) nonfat milk |
|
646 Calories |
|
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| Snack #1 | |
1 slice whole wheat toast w/ 2 Tbsp natural peanut butter ½ cup carrots 8 oz water |
|
154 Calories |
|
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| Snack #2 | |
Strawberry Sundae Salad 8 oz water |
|
183 Calories |
|
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| Snack #3 | |
½ cup low-fat vanilla ice cream ½ cup bran cereal ½ cup sliced peaches |
|
204 Calories |
| Total Calories: 2,052 | ||
| % Fat: 20.4% % Saturated Fat: 4% % Carbohydrate: 55.5% % Protein: 24% |
Sodium: 1,742.7 mg Cholesterol: 159 mg Fiber: 40 g Vitamin A: 350% Vitamin C: 408% Calcium: 130% Iron: 93% |
Grains: 6.3 oz Vegetables: 3 ¼ cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 9.5 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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