Healthy Menu Ideas for Summer: Menu 21
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 |  |
Banana Split Oatmeal, Milk
 :
Banana Split Oatmeal |
|
333 Calories |
 |
||||
| Lunch | |
Tarragon & Turkey Salad, Spinach, Apple, Milk Tarragon & Turkey Salad Try making this dish ahead of time then serve it over a bed of baby spinach for added freshness. See Recipe 1 cup fresh baby spinach 1 apple, medium 1 cup (8 oz) nonfat milk |
|
478 Calories |
|
||||
| Dinner | |
Spinach-Stuffed Chicken & Rice, Papaya, Roll, Milk Spinach-Stuffed Chicken & Rice Dinner is ready in less than 1 hour with this amazing recipe. Try it tonight! See Recipe ½ cup papaya 1 whole wheat roll 1 cup (8 oz) nonfat milk |
|
671 Calories |
|
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| Snack #1 | |
2 Tbsp hummus ½ cup baby carrots ¼ cup whole, natural almonds 16 oz water |
|
290 Calories |
|
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| Snack #2 | |
1 cup nonfat (0%) Greek yogurt ½ cup blueberries ¼ cup granola, low-fat 16 oz water |
|
267 Calories |
| Total Calories: 2,039 | ||
| % Fat: 19.5% % Saturated Fat: 4% % Carbohydrate: 59% % Protein: 22% |
Sodium: 1,858 mg Cholesterol: 192 mg Fiber: 40 g Vitamin A: 609% Vitamin C: 222% Calcium: 180% Iron: 62% |
Grains: 6.5 oz Vegetables: 2 ½ cups Fruit: 3 ¼ cups Milk: 5 cups Meat & Beans: 6.5 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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