Healthy Menu Ideas for Summer: Menu 3
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 |  |
Yogurt, Peaches & Granola, 100% Juice 1 cup vanilla yogurt, low-fat 1 cup peaches, sliced ½ cup granola, low-fat ½ cup (4 oz) 100% juice (your choice) |
|
515 calories |
 |
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| Lunch | |
Avocado, Tomato & Lettuce Sandwich, Grapes & Carrots Sandwich ¼ cup avocado, sliced 2 slices tomato 4 leaves romaine lettuce 1 slice cheese, low-fat 2 slices whole wheat bread, toasted 1 cup baby carrots 1 cup grapes 16 oz water |
|
445 calories |
|
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| Dinner | |
Pear Bistro Salad & Italian Bread, Milk Pear Bistro Salad A light, but filling combination of roasted chicken over a bed of fresh greens, pears, walnuts, blue cheese crumbles and more. See Recipe 1 small slice Italian bread 1 cup (8 oz) skim milk |
|
409 calories |
|
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| Snack #1 | |
Berry Plum Salad & Milk Berry Plum Salad A combination of summer’s sweetest berries marinated with mint—ready in 15 minutes! See Recipe 1 cup (8 oz) skim milk |
|
191 calories |
|
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| Snack #2 | |
2 ½ Tbsp peanut butter, low-sodium 10-15 whole wheat crackers |
|
375 calories |
|
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| Snack #3 | |
1 granola bar (your choice) 16 oz water |
|
75 calories |
| Total Calories: 2, 010 | ||
| % Fat: 24% % Saturated Fat: 6% % Carbohydrate: 57% % Protein: 19% |
Sodium: 1,606 mg Cholesterol: 101 mg Fiber: 34 g Vitamin A: 241% Vitamin C: 242% Calcium: 161% Iron: 75% |
Grains: 6 oz Vegetables: 4 cups Fruit: 4 ¾ cups Milk: 3 ¾ 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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