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
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 | 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 |
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 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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