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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

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

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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