Healthy Menu Ideas for Summer: Menu 10
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 |  |
French Toast w/Peaches & Raspberries, Milk 2 slices whole wheat bread 1 egg ½ cup (4 oz) skim milk ½ cup peaches, sliced ½ cup raspberries Combine eggs and milk. Dip slices of bread into egg and milk mixture then heat on griddle. Top with sliced peaches and raspberries. 1 cup (8 oz) skim milk |
|
397 calories |
 |
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| Lunch | |
Avocado, Mozzarella & Tomato Sandwich w/Pear Sandwich 2 slices whole wheat bread, toasted ½ cup avocado, sliced 2 leaves romaine lettuce 2 slices tomato 1 Tbsp pesto 1 slice mozzarella cheese, part skim 1 medium pear 16 oz water |
|
543 calories |
|
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| Dinner | |
Rotini & Bean Salad w/Lettuce, Garden Salad Rotini & Bean Salad w/Lettuce This sultry combination of pasta, Italian spices, and kidney beans is a quick alternative to your traditional pasta dinner, plus it’s full of protein! See Recipe 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) 2 Tbsp salad dressing, low-fat 16 oz water or unsweetened tea |
|
625 calories |
|
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| Snack #1 | |
Cool Quesa w/Milk Cool Quesa A combination of low-fat cheese, onions, mushrooms, and bell peppers between two lightly heated tortillas—ready in 20 minutes! See Recipe 1 cup (8 oz) low-fat milk |
|
214 calories |
|
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| Snack #2 | |
½ cup almonds, unsalted 16 oz water |
|
212 calories |
| Total Calories: 1,991 | ||
| % Fat: 35% % Saturated Fat: 9% % Carbohydrate: 46% % Protein: 19% |
Sodium: 2,267 mg Cholesterol: 300 mg Fiber: 46 g Vitamin A: 134% Vitamin C: 147% Calcium: 148% Iron: 153% |
Grains: 5 ½ oz Vegetables: 3 ¼ cups Fruit: 2 ½ cups Milk: 3 ½ cups Meat & Beans: 5 ½ 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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