Healthy Menu Ideas for Winter: Menu 36

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 Pancakes, Blueberries, Peanut Butter, Milk

2 4” pancakes, whole wheat
½ cup blueberries
2 Tbsp peanut butter, reduced-fat, natural

1 cup (8oz) nonfat milk
408 Calories
Lunch Empanapita, Apple, Milk

This “empanada” uses pita bread for the shell and is ready in just 20 minutes! See Recipe

1 apple
1 cup (8 oz) nonfat milk
568 Calories
Dinner Pasta w/Tomato-Pepper Sauce, Roll, Spinach, Orange, Milk

Bowtie Pasta with Tomato-Pepper Sauce
Dinner is ready in less than 30 minutes with this easy and delicious meal. See Recipe

1 roll, whole wheat
¾ cup spinach, steamed
1 orange, medium

1 cup (8 oz) nonfat milk
577 Calories
Snack #1 ½ cup baby carrots
2 Tbsp peanut butter, natural

16oz water
227 Calories
Snack #2 ¼ cup almonds, whole, natural
16oz water
212 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,992    
% Fat: 28.8%
% Saturated Fat: 4.8%
% Carbohydrate: 50%
% Protein: 21%
Sodium: 1,731 mg
Cholesterol: 141 mg
Fiber: 46 g
Vitamin A: 621%
Vitamin C: 263%
Calcium: 174%
Iron: 77%
Grains: 7.9 oz
Vegetables: 3 cups
Fruit: 2 ¾ cups
Milk: 3 ½ cups
Meat & Beans: 10 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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