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Healthy Menu Ideas for Summer: Menu 22

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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Heartwarming Oatmeal w/Fruit & Nuts, Milk

Heartwarming Oatmeal w/Fruits & Nuts
Pink grapefruit juice is the secret ingredient in this satisfying breakfast. It adds brightness while the brown sugar balances the tartness of the fresh juice. See Recipe

1 cup (8oz) nonfat milk
359 Calories
Lunch Balsamic Chicken Salad, Roll, Watermelon, Milk

Balsamic Chicken Salad
Enjoy this easy chicken salad at your Labor Day picnic or barbeque! It’s so flavorful you won’t miss the mayonnaise! See Recipe

1 whole wheat roll
1 cup watermelon, cubed

1 cup (8 oz) nonfat milk
373 Calories
Dinner Salmon Burgers w/Sweet Potato Fries, Applesauce, Milk

Salmon Burgers w/Sweet Potato Fries
Take a break from the traditional ground beef burgers and fries with these seafood sensations. The yogurt is the secret to keeping the burgers moist and delicious. See Recipe

½ cup applesauce, unsweetened

1 cup (8 oz) nonfat milk
624 Calories
Snack #1 Confetti Pizza

16 oz water
217 Calories
Snack #2 1 slice whole wheat toast
1 tsp peanut butter, natural, creamy
¼ cup banana slices

16 oz water
143 Calories
Snack #3 1 cup, plain low-fat yogurt
¼ cup granola, low-fat

16 oz water
259 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,975    
% Fat: 15.6%
% Saturated Fat: 3.8%
% Carbohydrate: 61%
% Protein: 23%
Sodium: 2,203 mg
Cholesterol: 154 mg
Fiber: 30 g
Vitamin A: 273%
Vitamin C: 364%
Calcium: 180%
Iron: 66%
Grains: 6 oz
Vegetables: 2 ¾ cups
Fruit: 3 ¼ cups
Milk: 4 ¼ cups
Meat & Beans: 6.4 oz

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

  • 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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