Healthy Menu Ideas for Winter: Menu 30

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		Broccoli Omelet, Toast, Banana, Milk Broccoli Omelet Fat-free ricotta cheese adds rich flavor and creaminess to this omelet. See Recipe 1 sl whole wheat toast 1 banana, medium 1 cup (8oz) nonfat milk		455 Calories
Lunch		Chicken Oriental, Rice, Apple, Roll, Milk Chicken Oriental This delicious lunch is ready to serve in just 30 minutes! See Recipe ½ cup brown rice, cooked 1 apple, medium 1 whole wheat roll 1 cup (8 oz) nonfat milk		540 Calories
Dinner		Pork Chops, Roll, Milk Pork Chops w/Mandarin Orange Salsa Savory fruit-filled salsa pairs beautifully with succulent pork chops in this meal. See Recipe 1 whole wheat roll 1 cup (8 oz) nonfat milk		646 Calories
Snack #1		1 sl whole wheat toast 1 Tbsp peanut butter, natural 16 oz water		204 Calories
Snack #2		¼ cup almonds, whole, natural 16 oz water		212 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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