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

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

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

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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