Healthy Menu Ideas for Winter: Menu 29

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		Egg Whites & Avocado on Toast, Grapefruit, Milk 2 sl whole wheat toast ¼ avocado, sliced 2 sl tomato 2 egg whites, cooked ½ grapefruit 1 cup (8oz) nonfat milk		383 Calories
Lunch		Steak & Peppers Salad, Roll, Milk Grilled Steak & Peppers Salad w/Pears Crisp pears bring out the natural sweetness of bell peppers in this delicious dish! See Recipe 1 whole wheat roll 1 cup (8 oz) nonfat milk		569 Calories
Dinner		Chicken Florentine, Rice, Orange, Milk Chicken Florentine This light and healthy spin on a classic dish is sure to satisfy your taste buds. See Recipe 1 cup brown rice, cooked 1 orange 1 cup (8 oz) nonfat milk		582 Calories
Snack #1		½ cup baby carrots 2 Tbsp peanut butter, natural 16 oz water		227 Calories
Snack #2		1 cup 0% Greek yogurt ¼ cup granola, low-fat ½ cup blueberries 16 oz water		267 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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