Healthy Menu Ideas For Summer: Menu 30

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		Spanish Omelet, Strawberries, Toast Spanish Omelet This protein-packed omelet is loaded with flavor and is a great way to start your day. See Recipe 1 cup strawberries 1 slice whole wheat toast 1 cup (8oz) nonfat milk		433 Calories
Lunch		Chicken Ratatouille, Roll, Apple Chicken Ratatouille You won’t believe how quick and easy this delicious meal is. See Recipe 1 whole wheat roll 1 apple 1 cup (8 oz) nonfat milk		544 Calories
Dinner		Turkey Veggie Burgers, Brown Rice, Grapes, Roll Turkey Veggie Burgers Cook these burgers in the oven or on the grill. See Recipe 1 whole wheat roll 1 cup brown rice, cooked ½ cup grapes 1 cup (8 oz) nonfat milk		663 Calories
Snack #1		1 cup 0% Greek yogurt 1 tsp honey 1 Tbsp almond slices 16oz water		176 Calories
Snack #2		1 Tbsp peanut butter, natural 1 banana 16oz water		205 Calories

Visit ChooseMyPlate.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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