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

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

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

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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