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Healthy Menu Ideas for Winter: Menu 26

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

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Oatmeal w/Fruit & Nuts, Milk

Heartwarming Oatmeal w/Fruit & Nuts
Substitute your favorite fruit in this quick and easy breakfast recipe. See Recipe

1 cup (8oz) nonfat milk
359 Calories
Lunch Vegetable Wrap, Grapes, Milk

Roasted Vegetable Wrap
Roast the vegetables ahead of time so you can assemble this wrap in a flash! See Recipe

½ cup grapes
1 cup (8 oz) nonfat milk
458 Calories
Dinner Salmon Burgers, Sweet Potato Oven Fries, Apple, Milk

Salmon Burgers & Sweet Potato Oven Fries
Salmon burgers are a light and delicious break from the traditional ground beef burger. See Recipe

1 apple
1 cup (8 oz) nonfat milk
585 Calories
Snack #1 Technicolor Pizzas
These are easy to make … and easy to eat! See Recipe

16 oz water
182 Calories
Snack #2 ¼ cup almonds, whole, natural
16 oz water
212 Calories
Snack #3 2 oz grilled chicken strips
2 Tbsp hummus
116 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,912    
% Fat: 25%
% Saturated Fat: 3.9%
% Carbohydrate: 52%
% Protein: 22%
Sodium: 1,831 mg
Cholesterol: 143 mg
Fiber: 40 g
Vitamin A: 280%
Vitamin C: 416%
Calcium: 143%
Iron: 61%
Grains: 6.1 oz
Vegetables: 6 cups
Fruit: 3 ⅓ cups
Milk: 3 ¾ cups
Meat & Beans: 10.2 oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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
  • Salt: <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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