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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
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.

 
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