Healthy Menu Ideas for Summer: Menu 4
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 |  |
Red, White & Blue Smoothie w/Bagel Smoothie ¼ cup raspberries ¼ cup blueberries ¼ cup blackberries ½ cup vanilla yogurt, low-fat 1 cup (8 oz) milk, low-fat 4 ice cubes ½ (2 oz) whole wheat bagel 1 Tbsp apple butter |
|
444 calories |
 |
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| Lunch | |
Apple & Almond Salad w/Hummus & Carrots Salad 1 ½ cups greens (Romaine, spinach, spring mix, etc.) ½ medium apple, cubed ¼ cup almonds, slivered ¼ cup mozzarella cheese, part-skim, shredded 2 Tbsp salad dressing, low-fat ½ cup hummus 1 cup carrots 16 oz water |
|
605 calories |
|
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| Dinner | |
Grilled Chicken w/Grilled Vegetable Packets, Texas Toast & Milk 3 oz chicken breast, seasoned and grilled 1 ¾ cups grilled vegetable packets (create your own or see recipe) 1 slice Texas toast 1 cup (8 oz) milk, low-fat |
|
527 calories |
|
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| Snack #1 | |
Grilled Watermelon Watch Video 2 slices (1/16 of melon) watermelon, grilled |
|
172 calories |
|
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| Snack #2 | |
Graham Crackers, Peanut Butter & Banana Sandwiches 2 large rectangle graham crackers, plain or cinnamon 1 Tbsp peanut butter, low-sodium ¼ medium banana, sliced Split crackers in half. Layer peanut butter and banana on half of graham cracker, then make a sandwich with the other half. Makes 2 sandwiches. |
|
239 calories |
| Total Calories: 1,987 | ||
| % Fat: 29% % Saturated Fat: 7% % Carbohydrate: 52% % Protein: 19% |
Sodium: 2, 088 mg Cholesterol: 123 mg Fiber: 37 g Vitamin A: 242% Vitamin C: 176% Calcium: 143% Iron: 74% |
Grains: 5 oz Vegetables: 4 ½ cups Fruit: 5 ¾ cups Milk: 3 ¼ cups Meat & Beans: 10 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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