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Healthy Menu Ideas for Summer: Menu 24

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 Pancakes w/Blueberries, Fruity Shake, Milk

2, 4” whole wheat pancakes
½ cup blueberries

Quick & Creamy Grape-Orange Shake
Whirl up this shake in 10 minutes for an excellent dose of vitamin C, fiber and potassium! See Recipe

1 cup (8oz) nonfat milk
448 Calories
Lunch Turkey Burgers, Cucumber Salad, Juice

Turkey Veggie Burgers
This burger is delicious and incredibly easy to make. You won’t miss the red meat in this recipe. See Recipe

Cucumber Salad
Tangy and refreshing, this side dish is perfect for a summer barbeque, or anytime! See Recipe

1 cup (8 oz) 100% fruit juice
454 Calories
Dinner Steak Fajitas, Spinach Salad w/Quinoa, Milk

Mushroom Steak Fajitas
This tasty spin on the classic Tex-Mex dish is fully-loaded with flavor and ready in less than an hour. See Recipe

Mandarin Orange & Spinach Salad w/Quinoa
Crisp salad greens and spinach layered with quinoa, beans and vegetables, then drizzled with ginger dressing. See Recipe

1 cup (8 oz) nonfat milk
753 Calories
Snack #1 Greek Yogurt w/Cereal & Almonds

1 cup 0% Greek yogurt
½ cup whole wheat cereal
1 Tbsp almond slices

16oz water
288 Calories
Snack #2 Egg White English Muffin w/Tomato & Cheese

½ whole wheat English muffin, toasted
¼ cup egg whites, cooked
1 slice tomato
1 Tbsp low-fat cheddar cheese

16oz water
111 Calories

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

Total Calories: 2,054    
% Fat: 20.9%
% Saturated Fat: 4.3%
% Carbohydrate: 53%
% Protein: 26%
Sodium: 1,862 mg
Cholesterol: 214.7 mg
Fiber: 31 g
Vitamin A: 177%
Vitamin C: 473%
Calcium: 150%
Iron: 90%
Grains: 6.5 oz
Vegetables: 4 ½ cups
Fruit: 2 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 5.8 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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