Healthy Menu Ideas for Summer: Menu 18

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
Meal Ingredients Calories/Serving
Breakfast Breakfast Cactus Pear Burrito, Watermelon, Milk

Breakfast Cactus Pear Burrito
Embrace the flavors of the Southwest in this quick and tasty breakfast. See Recipe

½ cup watermelon
1 cup (8 oz) nonfat milk
296 Calories
Lunch Chicken Florentine, Carrots, Roll, Milk

Chicken Florentine
This light and healthy dish is inspired by a classic recipe and ready in only 30 minutes. It couldn’t be simpler. See Recipe

½ cup baby carrots
1 whole wheat roll

1 cup (8 oz) nonfat milk
453 Calories
Dinner BBQ Burger Dinner, Potato, Apple, Milk

BBQ Burger Dinner
Fresh cucumber and tomato brighten up the lean ground turkey in this scrumptious burger. Try cooking on the grill for added flavor. See Recipe

1 baked potato, medium
1 apple, cored and sliced

1 cup (8 oz) nonfat milk
647 Calories
Snack #1 1 cup low-fat cottage cheese (1%), unsalted
½ cup whole wheat cereal

16 oz water
296 Calories
Snack #2 ½ whole wheat English muffin, toasted
½ cup nonfat plain yogurt

1 cup (8oz) 100% vegetable juice
264 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,956
% Fat: 21%
% Saturated Fat: 5.8%
% Carbohydrate: 49%
% Protein: 30%
Sodium: 2,083 mg
Cholesterol: 280.5 mg
Fiber: 35 g
Vitamin A: 332%
Vitamin C: 151%
Calcium: 87%
Iron: 50%
Grains: 6.5 oz
Vegetables: 2 ½ cups
Fruit: 2 ¼ cups
Milk: 5 ¼ cups
Meat & Beans: 6 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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