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

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
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,057    
% Fat: 23%
% Saturated Fat: 3.8%
% Carbohydrate: 52%
% Protein: 25%
Sodium: 2,055 mg
Cholesterol: 126 mg
Fiber: 39 g
Vitamin A: 400%
Vitamin C: 434%
Calcium: 155%
Iron: 74%
Grains: 6.5 oz
Vegetables: 3 cups
Fruit: 3 ½ cups
Milk: 3 ⅓ cups
Meat & Beans: 9.8 oz

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

  • 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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