Healthy Menu Ideas for Summer: Menu 9
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/Strawberries, Coffee 1 cup oatmeal ½ cup (4 oz) low-fat milk 1 cup strawberries, sliced 2 cups (16 oz) coffee w/skim milk & sweetener |
|
409 calories |
 |
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| Lunch | |
Roast Beef Pita w/Apple, Milk 1-6” whole wheat pita 2 oz roast beef, lean, thinly sliced ½ cup Romaine lettuce, shredded ½ cup peppers, sliced ¼ cup onion, chopped 1 ½ tsp mayonnaise, low-fat 1 medium apple 1 cup (8 oz) low-fat milk |
|
490 calories |
|
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| Dinner | |
Skillet Lasagna w/Corn & Summer Squash Skillet Lasagna Forget the meat! This veggie lasagna is sure to be a hit at the dinner table tonight! This recipe calls for zucchini, mushrooms, parsley and three kinds of low-fat cheeses—ready in 40 minutes! See Recipe 1 small corn cob, steamed 1 cup summer squash, sliced and sautéed 16 oz water or unsweetened tea |
|
382 calories |
|
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| Snack #1 | |
Ants On a Log w/Milk Ants On a Log 2 celery stalks, cut in half 2 Tbsp peanut butter, low-sodium 1/8 cup raisins Fill center or celery with peanut butter, then place raisins (the ‘ants’) on the peanut butter part of the celery. 1 cup (8 oz) low-fat milk |
|
374 calories |
|
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| Snack #2 | |
Berry Good Milkshakes Berry Good Milkshakes A simple blend of frozen berries, low-fat ice cream and skim milk—ready in less than 2 minutes! See Recipe |
|
240 calories |
|
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| Snack #3 | |
¾ oz (approximately 40 kernels) pistachios, salted 16 oz water |
|
128 calories |
| Total Calories: 2,023 | ||
| % Fat: 26% % Saturated Fat: 7% % Carbohydrate: 56% % Protein: 18% |
Sodium: 1,339 mg Cholesterol: 103 mg Fiber: 49 g Vitamin A: 103% Vitamin C: 396% Calcium: 144% Iron: 86% |
Grains: 7 oz Vegetables: 4 ½ cups Fruit: 4 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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