Healthy Menu Ideas for Summer: Menu 16
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 |  |
Bran Cereal w/Nonfat Milk, Banana, Smoothie 1 cup whole grain cereal with nonfat milk 1 banana, medium Power Gold Smoothie |
|
436 Calories |
 |
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| Lunch | |
Tuna Pasta Salad w/Avocado, Roll, Grapes Tuna Pasta Salad w/Avocado This isn’t your average tuna salad. Creamy avocado, black olives, and fresh basil are so well-balanced in this recipe you won’t miss the mayonnaise! See Recipe 1 whole wheat roll w/ 2 tsp margarine ½ cup grapes 16 oz water |
|
510 Calories |
|
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| Dinner | |
Sirloin w/Roasted Vegetable Salad, Nonfat Milk Sirloin w/Roasted Vegetable Salad Lean sirloin and roasted vegetables with barley are highlighted in this hearty meal. See Recipe 1 cup (8 oz) nonfat milk |
|
649 Calories |
|
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| Snack #1 | |
1 cup low-fat vanilla yogurt ½ cup peaches, sliced 8 oz water |
|
238 Calories |
|
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| Snack #2 | |
4oz grilled chicken strips 1 Tbsp fat free honey Dijon dressing 8oz water |
|
181 Calories |
| Total Calories: 2,014 | ||
| % Fat: 21.9% % Saturated Fat: 6.6% % Carbohydrate: 57% % Protein: 21% |
Sodium: 2,040 mg Cholesterol: 199.5 mg Fiber: 37 g Vitamin A: 782% Vitamin C: 243% Calcium: 124% Iron: 120% |
Grains: 7.1 oz Vegetables: 3 ½ cups Fruit: 2 3/5 cups Milk: 3 cups Meat & Beans: 7.5 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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