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Healthy Menu Ideas for Winter: Menu 34

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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Cereal, Milk, Banana, Juice

1 cup whole grain cereal
1 cup nonfat milk
1 banana, sliced

1 cup (8oz) 100% fruit juice
371 Calories
Lunch Pear Bistro Salad, Roll, Apple, Milk

Pear Bistro Salad
This hearty salad features crisp pears, crunchy walnuts and creamy blue cheese. See Recipe

1 dinner roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
570 Calories
Dinner Chicken Florentine, Pasta, Asparagus, Milk

Chicken Florentine
This lighter version of the classic Italian dish is perfect to prepare for a special occasion or any night of the week! See Recipe

1 cup whole wheat pasta, cooked
5 asparagus spears, steamed

1 cup (8 oz) nonfat milk
494 Calories
Snack #1 ½ cup chocolate frozen yogurt, nonfat
⅓ cup strawberries, sliced

16oz water
118 Calories
Snack #2 ½ cup baby carrots
2 Tbsp peanut butter, natural

16oz water
227 Calories
Snack #3 ¼ cup almonds, whole, natural
16oz water
212 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,992    
% Fat: 23%
% Saturated Fat: 3.6%
% Carbohydrate: 52%
% Protein: 25%
Sodium: 1,398 mg
Cholesterol: 192 mg
Fiber: 39 g
Vitamin A: 417%
Vitamin C: 279%
Calcium: 132%
Iron: 65%
Grains: 6.0 oz
Vegetables: 2 ¾ cups
Fruit: 4 cups
Milk: 3 ½ cups
Meat & Beans: 11 oz

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

  • 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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