Healthy Menu Ideas for Summer: Menu 23

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		Fruity Oatmeal, Milk Fruity Homemade Oatmeal Try adding some of your favorite fruits to this delicious breakfast! See Recipe 1 cup (8oz) nonfat milk		359 Calories
Lunch		Salad Nicoise, Roll, Apple, Milk Salad Nicoise Need a vegetarian-friendly version of this dish? Swap the tuna for any type of bean, such as garbanzo. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		614 Calories
Dinner		Pork Chops, Roll, Milk Pork Chops w/Mandarin Orange Salsa This dish is a perfect balance of sweet and savory. See Recipe 1 roll, whole wheat 1 cup (8 oz) nonfat milk		646 Calories
Snack #1		1 sl toast, whole wheat 1 Tbsp peanut butter, natural ½ banana, sliced 16oz water		230 Calories
Snack #2		1 cup Greek yogurt, nonfat ¼ cup granola, low-fat 16oz water		225 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.

Back to Menu