Healthy Menu Ideas for Summer: Menu 26

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, Yogurt, Milk Fruity Homemade Oatmeal Breakfast is ready in 15 minutes with this hearty, and heart-healthy, dish. See Recipe ½ cup (4oz) low-fat vanilla yogurt 1 cup (8oz) nonfat milk		388 Calories
Lunch		Healthy Burger, Apples Healthy Burger Try this lighter version of a classic summer meal. Skip the cheese, and add fresh fruit and veggies for flavor and fiber. See Recipe 1 cup sliced apples 16 oz water		477 Calories
Dinner		Seared Cod, Brown Rice, Summer Squash Seared Cod w/Pineapple Slaw Pan seared cod pairs beautifully with this fresh pineapple slaw. The citrus juices add tons of flavor without adding calories. See Recipe 1 cup brown rice 1 cup summer squash, steamed 1 cup (8 oz) nonfat milk		646 Calories
Snack #1		Whole Wheat Toast, Peanut Butter, Carrots 1 slice whole wheat toast w/ 2 Tbsp natural peanut butter ½ cup carrots 8oz water		154 Calories
Snack #2		Strawberry Sundae Salad Strawberry Sundae Salad You can use any berries in this light and refreshing snack! See Recipe 8oz water		183 Calories
Snack #3		Low-Fat Vanilla Ice Cream, Bran Cereal, Peaches ½ cup low-fat vanilla ice cream w/½ cup bran cereal and ½ cup sliced peaches 8oz water		204 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
• Salt: <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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