Healthy Menu Ideas for Winter: Menu 33

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		Peach & Pear Cobbler, Milk Rise and Shine Cobbler This delicious peach, pear and prune cobbler will give you enough energy to start your day! See Recipe 1 cup (8oz) nonfat milk		303 Calories
Lunch		Chicken Vegetable Soup, Roll, Apple, Milk Grandma’s Chicken Vegetable Soup Warm up with this hearty and soulful soup. See Recipe 1 dinner roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		514 Calories
Dinner		Honey-Dijon Chicken, Rice, Spinach, Milk Honey-Dijon Chicken w/Peach Salsa This zesty dish features a sweet and tangy salsa to finish off the succulent chicken. See Recipe 1 cup brown rice, cooked 1 cup frozen spinach, cooked 1 cup (8 oz) nonfat milk		584 Calories
Snack #1		1 English muffin, whole wheat, toasted 1 Tbsp peanut butter, natural ½ cup banana, sliced 16oz water		287 Calories
Snack #2		1 cup 0% Greek yogurt, plain ¼ granola, low-fat ½ cup blueberries 16oz water		267 Calories
Snack #3		½ cup baby carrots 2 Tbsp hummus 16oz water		79 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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