Healthy Menu Ideas for Summer: Menu 17
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 |  |
Pancakes w/Blueberries, Shake, Nonfat Milk 2, 4” whole wheat pancakes ½ cup blueberries Quick & Creamy Grape-Orange Shake 1 cup (8 oz) nonfat milk |
|
448 Calories |
 |
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| Lunch | |
Turkey Veggie Burgers, Cucumber Salad, Juice Turkey Veggie Burgers This burger is delicious and incredibly easy to make. You won’t miss the red meat in this recipe. See Recipe Cucumber Salad 1 cup (8 oz) 100% fruit juice |
|
454 Calories |
|
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| Dinner | |
Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Nonfat Milk Mushroom Steak Fajitas This tasty spin on the classic Tex-Mex dish is fully-loaded with flavor and ready in less than an hour. See Recipe Mandarin Orange & Spinach Salad w/Quinoa 1 cup (8 oz) nonfat milk |
|
753 Calories |
|
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| Snack #1 | |
1 cup 0% fat Greek yogurt ½ cup whole wheat cereal 1 Tbsp almond slices 16 oz water |
|
288 Calories |
|
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| Snack #2 | |
½ whole wheat English muffin, toasted ¼ cup egg whites, cooked 1 slice tomato 1 Tbsp low fat cheddar cheese 16oz water |
|
111 Calories |
| Total Calories: 2,054 | ||
| % Fat: 20.9% % Saturated Fat: 4.3% % Carbohydrate: 53% % Protein: 26% |
Sodium: 1,862 mg Cholesterol: 214.7 mg Fiber: 31 g Vitamin A: 177% Vitamin C: 473% Calcium: 150% Iron: 90% |
Grains: 6.5 oz Vegetables: 4 ½ cups Fruit: 2 ½ cups Milk: 3 ¼ cups Meat & Beans: 5.8 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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