Healthy Menu Ideas for Summer: Menu 20
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 |  |
Broccoli Omelet, Toast, Grapefruit, Milk Broccoli Omelet If broccoli and mushrooms aren’t your favorite vegetables, try adding others such as spinach and asparagus. See Recipe 1 slice whole wheat toast ½ grapefruit, medium 1 cup (8oz) nonfat milk |
|
410 Calories |
 |
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| Lunch | |
Asian Apple-Chicken Salad, Rice, Milk Asian Apple-Chicken Salad Enjoy this delicious twist on traditional chicken salad. Bright citrus and Asian flavors add balance and complexity. See Recipe 1 cup cooked brown rice 1 cup (8 oz) nonfat milk |
|
547 Calories |
|
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| Dinner | |
Curried Fish Stir Fry, Mango, Milk Curried Fish Stir Fry This flavor-packed meal is simple to prepare and ready in just 30 minutes. See Recipe 1 cup mango slices 1 cup (8 oz) nonfat milk |
|
676 Calories |
|
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| Snack #1 | |
24 pistachios, shelled ½ cup low-fat vanilla yogurt 16 oz water |
|
156 Calories |
|
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| Snack #2 | |
1 slice whole wheat toast 1 Tbsp natural peanut butter, reduced-fat ½ cup blueberries 16 oz water |
|
219 Calories |
| Total Calories: 2,008 | ||
| % Fat: 17% % Saturated Fat: 4% % Carbohydrate: 55% % Protein: 27.5% |
Sodium: 1,538 mg Cholesterol: 330 mg Fiber: 36 g Vitamin A: 243% Vitamin C: 481% Calcium: 156% Iron: 69% |
Grains: 6 oz Vegetables: 5 ¼ cups Fruit: 2 ½ cups Milk: 3 ¾ cups Meat & Beans: 7.3 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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