Healthy Menu Ideas for Summer: Menu 7
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 | French Toast w/Jackfruit, 100% Juice 2 slices whole wheat bread 2 egg whites ¼ cup (2 oz) skim milk Pinch of cinnamon 1 Tbsp light syrup 1 medium jackfruit, sliced 1 cup (8 oz) 100% juice |
584 calories | ||
Lunch | Apple Chicken Stir Fry w/Sliced Pears, Milk Apple Chicken Stir Fry This is a tasty combination of chicken, apples, basil, brown rice, and your favorite fruits and veggies. Check out our Apple Chicken Stir Fry recipe. ½ cup pears, sliced Pinch of cinnamon 2 cups (16 oz) skim milk |
484 calories | ||
Dinner | Spinach Salad & Baked Potato Salad 2 cups baby spinach leaves ¾ cup chick peas, rinsed ½ cup broccoli, fresh ½ cup mushrooms ½ cup cauliflower ½ cup croutons 2 Tbsp low-fat dressing 1 medium potato, baked ½ garlic clove, roasted and mashed Top potato with garlic and no-salt seasoning. 16 oz water or unsweetened tea |
520 calories | ||
Snack #1 | 1 cup vanilla yogurt, low-fat ½ cup granola, low-fat ½ cup bluebrries 16 oz water |
441 calories |
Total Calories: 2,029 | ||
% Fat: 20% % Saturated Fat: 3% % Carbohydrate: 65% % Protein: 15% |
Sodium: 2,020 mg Cholesterol: 96 mg Fiber: 35 g Vitamin A: 164% Vitamin C: 307% Calcium: 135% Iron: 85% |
Grains: 5 ½ oz Vegetables: 5 ¼ cups Fruit: 3 cups Milk: 3 cups Meat & Beans: 8 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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