Have A Plant®: The Plant-Forward Eating Guide
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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

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 Matters.org
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
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
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
Snack #1 1 cup low-fat vanilla yogurt
½ cup peaches, sliced
8 oz water
238 Calories
Snack #2 4oz grilled chicken strips
1 Tbsp fat free honey Dijon dressing
8oz water
181 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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This Week’s Healthy Menu Idea Archive

 

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