Healthy Menu Ideas for Winter: Menu 10
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
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Breakfast Quesadilla w/Pear & Milk 1- 6” quesadilla, whole wheat ½ cup egg substitutes, scrambled ¼ cup tomatoes, diced ¼ cup onions, chopped 1/8 cup cheddar cheese, low-fat Pinch of salt and pepper Combine all ingredients, except quesadilla in pan. Cook thoroughly and place in quesadilla. Fold quesadilla and enjoy. 1 medium pear 1 ½ cups (12 oz) skim milk |
|
448 calories |
 |
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| Lunch | |
Peanut Butter Sandwich w/Carrots, Celery, Hummus & Diet Soda 2 slices bread, whole wheat 1 Tbsp peanut butter, low-sodium 20- 4” thin strips (approximately 1 cup) celery 1 cup baby carrots ½ cup hummus, made with olive oil 12 oz (1 ½ cups) diet soda or water |
|
507 calories |
|
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| Dinner | |
Vegetarian Chili w/Garden Salad & Milk Vegetarian Chili w/ Spinach A meatless mixture of pinto beans, kidney beans, tomatoes, spinach and garlic topped over brown rice in our Vegetarian Chili w/ Spinach recipe—ready in 30 minutes! 1 medium sweet potato, baked 1 tsp butter Pinch of cinnamon 1 ½ cups (12 oz) skim milk |
|
539 calories |
|
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| Snack #1 | |
3 cups popcorn, lightly salted and buttered 1 medium orange 16 oz (2 cups) water |
|
175 calories |
|
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| Snack #2 | |
1 medium apple, sliced 2 Tbsp hazelnut spread, chocolate-flavored 16 oz (2 cups) water |
|
326 calories |
| Total Calories: 1,995 | ||
| % Fat: 21.5% % Saturated Fat: 8.6% % Carbohydrate: 61% % Protein: 17.5% |
Sodium: 2,291 mg Cholesterol: 29 mg Fiber: 54 g Vitamin A: 351% Vitamin C: 178% Calcium: 146% Iron: 113% |
Grains: 6 oz Vegetables: 3 ¾ cups Fruit: 4 cups Milk: 3 ¼ cups Meat & Beans: 8 oz |
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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
