Healthy Menu Ideas for Winter: Menu 15

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 Banana & Pear Smoothie, Whole Wheat Waffles, 100% Juice

1 cup (8 oz) soy milk
1 medium banana, sliced
½ medium pear, sliced
4 ice cubes

2 whole wheat waffles, toasted
1 Tbsp peanut butter, low-sodium
½ cup (4 oz) 100% juice (of your choice)
647 calories
Lunch Apple & Almond Salad, Yogurt

2 cups greens (Romaine, spinach, spring mix, etc.)
½ medium apple, cubed
¼ cup red onion, diced
⅛ cup almonds, slivered
¼ cup mozzarella cheese, part-skim, shredded
2 Tbsp raspberry vinaigrette, low-fat

1 container (4 oz) flavored yogurt, low-fat
16 oz water
402 calories
Dinner Chicken Tortas w/Lettuce, Radishes, Kidney Beans & Cheese, Milk

Chicken Tortas
Shredded chicken topped with lettuce, radishes, kidney beans, onions, and Monterey Jack cheese on French rolls—ready in only 20 minutes! See Recipe

1 ½ cups (12 oz) skim milk
673 calories
Snack #1 Banana Waldorf

Banana Waldorf
A simple, but delectable combination of bananas, cored apples, vanilla yogurt, cinnamon, and ground walnuts—ready in 5 minutes! See Recipe

16 oz water or diet tea
260 calories
Snack #2 1 cup carrots, peppers, and celery
16 oz water
46 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,028
% Fat: 21%
% Saturated Fat: 6%
% Carbohydrate: 60%
% Protein: 19%
Sodium: 1,651 mg
Cholesterol: 183 mg
Fiber: 30 g
Vitamin A: 114%
Vitamin C: 360%
Calcium: 168%
Iron: 70%
Grains: 6 ½ oz
Vegetables: 3 cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 9 ¼ 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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