Healthy Menu Ideas for Summer: Menu 25

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		English Muffin w/Egg Whites, Banana, Milk 1 whole wheat English muffin, toasted ½ cup egg whites, cooked 2 slices tomato 2 Tbsp low fat cheddar cheese 1 banana, medium 1 cup (8oz) nonfat milk		410 Calories
Lunch		Shrimp Salad Sandwich, Apple, Milk Shrimp Confetti Salad Sandwich w/Grapes Enjoy this sweet and savory sandwich for lunch or dinner! See Recipe 1 apple, cored and sliced 1 cup (8 oz) nonfat milk		508 Calories
Dinner		Chicken & Potato Grill, Pineapple, Roll, Milk Chicken & Potato Fiesta Grill Enjoy al fresco dining this summer with this delicious grilled meal. See Recipe 1 cup pineapple chunks 1 whole wheat roll 1 cup (8 oz) nonfat milk		744 Calories
Snack #1		¼ cup whole natural almonds 1 Tbsp raisins 16oz water		246 Calories
Snack #2		4 4” celery sticks 1 Tbsp natural peanut butter, reduced fat 1 Tbsp semi-sweet chocolate chips 16oz water		153 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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