Healthy Menu Ideas for Summer: Menu 28

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
Meal Ingredients Calories/Serving
Breakfast Perfectly Peachy Waffles

Perfectly Peachy Waffles
This satisfying breakfast features peaches, a delicious summertime fruit. See Recipe

½ cup (4oz) low fat vanilla yogurt
1 cup (8oz) nonfat milk
331 Calories
Lunch Apple Tuna Sandwich

Apple Tuna Sandwich
Apples add a surprise sweetness, and crunch, to this classic with a twist. See Recipe

½ cup (4 oz) Very Veggie Fettuccine
This fettuccine can also be prepared as a main meal. See Recipe

16 oz water
560 Calories
Dinner Ranch BBQ Chicken Dinner

Ranch BBQ Chicken Dinner
This recipe is an all-in-one meal, and is sure to be a crowd pleaser. Allow the chicken to marinade for a few hours to fully develop the flavors. See Recipe

½ cup (4 oz) grapes
1 cup (8 oz) nonfat milk
485 Calories
Snack #1 Shredded Wheat Cereal, Raspberries

¾ cup (6 oz) shredded wheat cereal
1 cup (8 oz) raspberries

8oz water
206 Calories
Snack #2 Peanut Butter, Graham Crackers, Celery

2 Tbsp peanut butter, all natural, creamy
16 graham crackers, low fat
5 celery sticks, 4 inches long

8oz water
260 Calories
Snack #3 Tropical Smoothie

Tropical Smoothie
Enjoy this bright and refreshing smoothie any time of day. See Recipe

8oz water
230 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,072    
% Fat: 18%
% Saturated Fat: 5%
% Carbohydrate: 59%
% Protein: 22%
Sodium: 2,251 mg
Cholesterol: 184 mg
Fiber: 28 g
Vitamin A: 495%
Vitamin C: 395%
Calcium: 150%
Iron: 70%
Grains: 7 oz
Vegetables: 2 ½ cups
Fruit: 3 ¼ cups
Milk: 3 cups
Meat & Beans: 7 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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