Healthy Menu Ideas for Winter: Menu 11

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 Orange Compote w/Yogurt & Milk

Fresh Orange Compote w/Granola
This compote is refreshing combination of freshly squeezed orange juice, oranges, pears, bananas and granola. Top over low-fat yogurt and enjoy! See Recipe

1 cup (8 oz) yogurt, plain
1 cup (8 oz) skim milk
368 calories
Lunch Tofu, Lettuce & Tomato Sandwich w/Garden Salad & Milk

TLT (Tofu, Lettuce, Tomato) Sandwich
2 slices bread, whole wheat
4 oz (approximately 1 cup) tofu, sliced ½-inch thick
2 tsp soy sauce, low-sodium
2 leaves Romaine lettuce, cut in half
2 slices tomatoes
Spray frying pan with non-stick spray. Heat tofu in frying pan with soy sauce.

1 ½ cups garden salad (spinach leaves and other vegetables of your choice)
2 Tbsp balsamic dressing, low-fat
1 cup (8 oz) skim milk
448 calories
Dinner Spaghetti w/Olive Oil, Sun-Dried Tomatoes & Broccoli

2 cups spaghetti, whole wheat, cooked
1 ½ Tbsp olive oil
½ cup tomatoes, sun-dried
¾ cup broccoli, streamed
Mix olive oil, vegetables and spaghetti thoroughly.

16 oz water
639 calories
Snack #1 1 medium apple
2 Tbsp peanut butter, low-sodium
16 oz water
316 calories
Snack #2 Pear Sauce w/Vanilla Ice Cream

Pear Sauce
Pears, lemon juice, sugar and nutmeg puréed into a delicious and nutritious topping on low-fat ice cream—ready in 25 minutes! See Recipe

½ cup ice cream, vanilla, low-fat
16 oz water
257 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,026
% Fat: 26%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 16%
Sodium: 2,110 mg
Cholesterol: 30 mg
Fiber: 48 g
Vitamin A: 100%
Vitamin C: 233%
Calcium: 161%
Iron: 75%
Grains: 6 oz
Vegetables: 3 cups
Fruit: 4 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 6 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.

Back to Menu

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

Other Stories