Stories

Healthy Menu Ideas for Summer: Menu 12

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

Get This Week’s Healthy Menu Idea via Email

Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

Meal	Ingredients	Calories/Serving
Breakfast	Perfectly Peachy Waffles w/Scrambled Egg, Milk Perfectly Peachy Waffles Even confirmed breakfast skippers will find time to enjoy these delicious fruit-topped waffles! See Recipe 1 egg, scrambled 1 ½ (12 oz) cups skim milk	340 calories

Lunch	Hummus & Vegetable Pita w/Carrots, 100% Juice Pita 1- 4” whole wheat pita ½ cup hummus ½ cup spinach leaves 2 slices tomato ¼ cup bell peppers, sliced 1 cup baby carrots 1 cup (8 oz) 100% apple juice	469 calories

Dinner	Honey-Dijon Chicken w/Peach Salsa, Sweet Potatoes, Broccoli, Italian Bread, Milk Honey-Dijon Chicken w/Peach Salsa Boiled chicken breast with a tasty peach salsa made with peaches, cilantro, chopped red onion and top with lime juice. See Recipe 1 cup sweet potatoes, cubed and baked 1 cup broccoli, steamed 1 large slice Italian Bread 1 tsp butter 1 cup (8 oz) skim milk	552 calories

Snack #1	Trail Mix 1 cup Cherrios ¼ cup granola, low-fat ¼ cup dried prunes 16 oz water	308 calories

Snack #2	Apple & Cheese Crackers 5 whole wheat crackers ½ apple, sliced 1 mozzarella string cheese, part-skim, sliced lengthwise 16 oz water	251 calories

Snack #3	1 ½ cups peaches, sliced16 oz water	90 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,010
% Fat: 20% % Saturated Fat: 5% % Carbohydrate: 62% % Protein: 18%	Sodium: 2,298 mg Cholesterol: 286 mg Fiber: 40 g Vitamin A: 408% Vitamin C: 225% Calcium: 137% Iron: 122%	Grains: 6 oz Vegetables: 3 ¾ cups Fruit: 5 ¼ cups Milk: 3 ¼ cups Meat & Beans: 7 ½ oz

Visit MyPyramid.gov to determine your daily calorie recommendation.

Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

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.

Back to Menu

This Week’s Healthy Menu Idea Archive

Get This Week’s Healthy Menu Idea via Email

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Healthy Menu Ideas for Summer: Menu 12

Other Stories

Making The Flavors Of Fall More Flavorful

Spooky Fruit & Veggie Fun For The Whole Family

The Power Of Produce In Back-To-School Nutrition