Healthy Menu Ideas for Winter: Menu 28

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal Start your day with this delicious and satisfying combination of fresh banana and creamy peanut butter. See Recipe 1 cup (8oz) nonfat milk		469 Calories
Lunch		Red Lentil Soup, Roll, Apple, Milk Red Lentil Soup Start the new year with this heartwarming, nutritious soup featuring hearty lentils. See Recipe 1 whole wheat roll 1 apple 1 cup (8 oz) nonfat milk		553 Calories
Dinner		Herbed Chicken w/Broccoli, Rice, Roll, Milk Herbed Chicken w/Broccoli This one-skillet recipe is ready in just 30 minutes and features both fruit and vegetables. See Recipe 1 cup brown rice, cooked 1 whole wheat roll 1 cup (8 oz) nonfat milk		615 Calories
Snack #1		1 sl toast 1 Tbsp natural peanut butter 16 oz water		204 Calories
Snack #2		6 4” celery sticks 1 cup cucumber slices 4 Tbsp hummus		183 Calories

Visit MyPlate.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
• 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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