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

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 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
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
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
Snack #1 3 cups popcorn, lightly salted and buttered
1 medium orange
16 oz (2 cups) water
175 calories
Snack #2 1 medium apple, sliced
2 Tbsp hazelnut spread, chocolate-flavored
16 oz (2 cups) water
326 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 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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