Healthy Menu Ideas for Summer: Menu 5
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 |  |
Oatmeal w/Blackberries & Raspberries, 100% Juice 1 cup oatmeal, quick oats ½ cup (4 oz) low-fat milk ½ cup raspberries ½ cup blackberries 1 cup (8 oz) 100% juice |
|
516 calories |
 |
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| Lunch | |
Tuna Salad Sandwich w/Grapes & Peanuts, Milk Sandwich 3 oz tuna, canned in water, drained 1 ½ Tbsp mayonnaise, low-fat ¼ cup celery, chopped ¼ cup onion, chopped 1 slice whole wheat bread 1 cup grapes ¼ cup peanuts, dry roasted, unsalted 1 cup (8 oz) low-fat milk |
|
688 calories |
|
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| Dinner | |
Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk Grilled Eggplant & Tomato Sandwich Fire up the grill for this tasty combination of eggplant and tomatoes coated with olive oil, garlic, fresh basil, and crumbled feta cheese. See Recipe 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) 2 Tbsp salad dressing, low-fat 1 cup (8 oz) low-fat milk |
|
462 calories |
|
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| Snack #1 | |
1 cup cherries 16 oz water |
|
100 calories |
|
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| Snack #2 | |
1 string cheese, low-fat 1 medium Asian pear 16 oz water |
|
131 calories |
|
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| Snack #3 | |
½ cup edamame, steamed and lightly salted 16 oz water |
|
100 calories |
| Total Calories: 1,997 | ||
| % Fat: 27% % Saturated Fat: 6% % Carbohydrate: 54% % Protein: 19% |
Sodium: 1,657 mg Cholesterol: 79 mg Fiber: 42 g Vitamin A: 113% Vitamin C: 230% Calcium: 136% Iron: 80% |
Grains: 6 ¾ oz Vegetables: 4 ½ cups Fruit: 4 ¾ cups Milk: 3 cups Meat & Beans: 8 ¼ 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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