Healthy Menu Ideas for Summer: Menu 1
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
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Spinach, Tomato & Feta Omelet w/English Muffin, Milk Omelet 1 large egg 2 egg whites ¼ cup (2 oz) skim milk ¼ cup feta cheese, low-fat ¼ cup baby spinach leaves ¼ cup tomatoes, chopped 1 English muffin, whole wheat 1 tsp butter 1 cup (8 oz) skim milk |
|
457 calories |
 |
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| Lunch | |
3-Bean Dip w/Whole Wheat Pita, Carrots, Milk Bean Dip ¼ cup kidney beans, low-sodium, drained and rinsed ¼ cup cannellini beans, low-sodium, drained and rinsed ¼ cup chickpeas, low-sodium, drained and rinsed 1 Tbsp olive oil 1 tsp cilantro, chopped 1 large (6 ½ inch) whole wheat pita, low-sodium 1 cup baby carrots 1 cup (8 oz) skim milk |
|
524 calories |
|
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| Dinner | |
Salmon & Berries Salad w/Dinner Roll, Milk Salad 1 ½ cups spring mix greens 3 oz salmon, broiled or grilled ¼ cup blackberries ¼ cup blueberries ¼ cup sliced almonds 2 Tbsp raspberry dressing, low-fat 1 (approximately 2 ½ inches) whole wheat dinner roll 1 cup (8 oz) skim milk |
|
597 calories |
|
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| Snack #1 | |
1 medium Asian pear 16 oz water | |
50 calories |
|
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| Snack #2 | |
1 string cheese, low-fat ½ cup peaches, sliced 16 oz water |
|
110 calories |
|
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| Snack #3 | |
Strawberry Shortcake 1 small ring angel food cake 1 cup strawberries, sliced 2 Tbsp whipped cream, light |
|
287 calories |
| Total Calories: 2,025 | ||
| % Fat: 31% % Saturated Fat: 8.5% % Carbohydrate: 49% % Protein: 20% |
Sodium: 2,300 mg Cholesterol: 300 mg Fiber: 40 g Vitamin A: 217% Vitamin C: 200% Calcium: 154% Iron: 65% |
Grains: 6 ¾ oz Vegetables: 4 ¾ cups Fruit: 3 cups Milk: 3 ¼ cups Meat & Beans: 10 oz |
Visit MyPyramid.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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