Healthy Menu Ideas for Winter: Menu 32

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 Fruity Oatmeal, Milk

Fruity Homemade Oatmeal
If you can’t find black currants, use blackberries instead! See Recipe

1 cup (8oz) nonfat milk
283 Calories
Lunch Healthy Burger, Apple, Milk

Healthy Burger
Your family is going to love these healthy and delicious burgers! See Recipe

1 apple, medium
1 cup (8 oz) nonfat milk
598 Calories
Dinner Fish Stir-Fry, Mango, Milk

Curried Fish Stir-Fry
Fix this dish in a curry! It’s ready in just 30 minutes. See Recipe

1 cup mango, sliced
1 cup (8 oz) nonfat milk
676 Calories
Snack #1 1 sl toast, whole wheat
1 Tbsp peanut butter, natural
½ cup banana, sliced

16oz water
271 Calories
Snack #2 1 English muffin, whole wheat, toasted
2 Tbsp cheddar cheese, shredded, low-fat
2 sl tomato

16oz water
162 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,990    
% Fat: 16.6%
% Saturated Fat: 3.5%
% Carbohydrate: 61%
% Protein: 22.5%
Sodium: 1,601 mg
Cholesterol: 120 mg
Fiber: 36 g
Vitamin A: 148%
Vitamin C: 319%
Calcium: 135%
Iron: 61%
Grains: 7.6 oz
Vegetables: 2 ½ cups
Fruit: 4 ¼ cups
Milk: 3 ¼ cups
Meat & Beans: 6.2 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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