Healthy Menu Ideas for Winter: Menu 19
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Whole Grain Cereal, Pear, 100% Juice 1 ½ cups whole grain cereal ½ cup (4 oz) skim milk 1 medium pear 1 cup (8 oz) 100% juice |
|
410 calories |
 |
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| Lunch | |
Fruity Thai Pita Pockets, String Cheese, Baby Carrots Fruity Thai Pita Pockets Tropical fruit salad mixed with chunky peanut butter, spinach, cilantro, soy sauce and cream cheese then stuffed into a whole wheat pita—ready in 15 minutes! See Recipe 1 string cheese, low-fat 1 cup baby carrots 16 oz water |
|
544 calories |
|
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| Dinner | |
Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk 1 egg, scrambled 4 egg whites, scrambled ¼ cup (2 oz) skim milk ¼ cup mushrooms, sliced ¼ cup baby spinach leaves ½ cup cherry tomatoes, quartered ¼ cup cheddar cheese, reduced-fat Sauté mushrooms, tomatoes, and spinach until spinach is slightly wilted. Add scrambled egg and milk mixture and cheese. Heat through. 2 slices whole wheat bread, toasted 1 Tbsp peanut butter, low-sodium 1 cup (8 oz) skim milk |
|
574 calories |
|
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| Snack #1 | |
Banana Split Oatmeal Banana Split Oatmeal Quick oats mixed with sliced bananas and frozen yogurt—ready in 5 minutes! See Recipe 16 oz water |
|
250 calories |
|
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| Snack #2 | |
Almonds & Kiwifruit ⅛ cup almonds, unsalted 1 medium kiwifruit 16 oz water |
|
153 calories |
|
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| Snack #3 | |
1/2 cup edamame, steamed and lightly salted 16 oz water |
|
100 calories |
| Total Calories: 2,031 | ||
| % Fat: 28% % Saturated Fat: 7% % Carbohydrate: 53% % Protein: 19% |
Sodium: 2,300 mg Cholesterol: 252 mg Fiber: 38 g Vitamin A: 245% Vitamin C: 306% Calcium: 160% Iron: 134% |
Grains: 6 ½ oz Vegetables: 3 ¼ cups Fruit: 3 ½ cups Milk: 3 ½ cups Meat & Beans: 6 ¼ 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
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