Healthy Menu Ideas for Summer: Menu 2
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 |  |
Whole Grain Cereal w/Banana & Peach Smoothie Smoothie ½ cup (4 oz) skim milk ½ cup frozen peaches 1 small banana ¼ cup vanilla yogurt, low-fat 1 cup whole grain cereal 1/2 cup (4 oz) skim milk |
|
353 calories |
 |
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| Lunch | |
Garden Salad w/Cantaloupe & Milk Salad 1 ½ cups baby spinach leaves ¾ cup chickpeas, low-sodium, drained ¼ cup carrots, shredded ¼ cup red onion, chopped ¼ cup walnuts, chopped 2 Tbsp salad dressing, low-fat 1 cup (8 oz) skim milk 1 cup cantaloupe |
|
588 calories |
|
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| Dinner | |
Eggplant Bruschetta w/Whole Wheat Pasta, Roll, Green Beans & Milk Eggplant Bruschetta A combination of eggplant, tomato, fresh basil and olive oil. Top over whole wheat pasta and enjoy! See Recipe 1 cup whole grain penne pasta, cooked 1 (approximately 2 ½ inches) whole wheat dinner roll ½ cup green beans, baked and seasoned 1 cup (8 oz) skim milk |
|
422 calories |
|
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| Snack #1 | |
Fruit Compote Fruit Compote A refreshing combination of summer’s finest fruits—bananas, pineapple, plums and more! Ready in 15 minutes! See Recipe 16 oz water |
|
121 calories |
|
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| Snack #2 | |
Trail Mix 2/3 cup granola, low-fat 1/8 cup almonds 1/8 cup raisins 16 oz water |
|
373 calories |
|
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| Snack #3 | |
¾ cup edamame, steamed and lightly salted 16 oz water |
|
150 calories |
| Total Calories: 2,007 | ||
| % Fat: 20% % Saturated Fat: 2.5% % Carbohydrate: 65% % Protein: 15% |
Sodium: 1,724 mg Cholesterol: 18 mg Fiber: 42 g Vitamin A: 240% Vitamin C: 280% Calcium: 157% Iron: 129% |
Grains: 6 1/3 oz Vegetables: 4 ¼ cups Fruit: 3 ½ cups Milk: 3 ¼ cups Meat & Beans: 9 oz |
Visit MyPlate.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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