Healthy Menu Ideas for Summer: Menu 19
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 |  |
English Muffin w/Egg Whites, Tomato & Cheddar Cheese 1 whole wheat English muffin, toasted ½ cup egg whites, cooked 2 slices tomato 2 Tbsp low fat cheddar cheese 1 banana, medium 1 cup (8oz) nonfat milk |
|
410 Calories |
 |
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| Lunch | |
Shrimp Confetti Salad Sandwich, Apple, Milk Shrimp Confetti Salad Sandwich w/Grapes Grapes are a natural balance to this sweet and savory shrimp salad. Enjoy as a sandwich or over lettuce. See Recipe 1 apple, cored and sliced 1 cup (8 oz) nonfat milk |
|
508 Calories |
|
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| Dinner | |
Chicken & Potato Fiesta Grill, Pineapple, Roll, Milk Chicken & Potato Fiesta Grill Enjoy al fresco dining with this deliciously spicy grilled combo. See Recipe 1 cup pineapple chunks 1 whole wheat roll 1 cup (8 oz) nonfat milk |
|
744 Calories |
|
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| Snack #1 | |
¼ cup whole natural almonds 1 Tbsp raisins 16 oz water |
|
246 Calories |
|
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| Snack #2 | |
4 celery sticks (4″ long) 1 Tbsp natural peanut butter, reduced-fat 1 Tbsp semi-sweet chocolate chips |
|
153 Calories |
| Total Calories: 2,061 | ||
| % Fat: 17.6% % Saturated Fat: 3.3% % Carbohydrate: 29% % Protein: 23% |
Sodium: 1,668 mg Cholesterol: 303 mg Fiber: 64 g Vitamin A: 264% Vitamin C: 292% Calcium: 179% Iron: 96% |
Grains: 11 oz Vegetables: 5 ¾ cups Fruit: 3 ½ cups Milk: 3 cups Meat & Beans: 16 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
