Healthy Menu Ideas for Winter: Menu 21

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 Heart Warming Oatmeal w/Fruit & Nuts, Pear, Milk

Heart Warming Oatmeal w/Fruit & Nuts
Grapefruit juice, whole oats, tangerine wedges, dates, and almonds sprinkled with brown sugar—ready in 10-15 minutes! See Recipe

1 medium pear
1 ½ cups (12 oz) low-fat milk
534 calories
Lunch Turkey Sub (Lettuce, Onion, Tomato), Chicken Noodle Soup, Apple

Turkey Sub
6-inch whole wheat roll
2 oz turkey, sliced
½ cup lettuce, tomato, onion
1 Tbsp olive oil

1 cup chicken noodle soup, low-sodium
1 medium apple
16 oz water
713 calories
Dinner Honey-Dijon Chicken w/Peach Salsa, Simple Salad, Milk

Honey-Dijon Chicken w/Peach Salsa
Broiled chicken breasts brushed with mustard, salt, and pepper and topped with peach-cilantro salsa. See Recipe

1 cup spinach leaves
¼ cup dried cranberries
½ cup cucumbers, sliced
½ oz almonds, sliced
1 tsp olive oil & balsamic mixture

1 ½ cups (12 oz) low-fat milk
609 calories
Snack #1 25-30 mini brown rice cakes
1 cup baby carrots

16 oz water
170 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,026
% Fat: 22%
% Saturated Fat: 5%
% Carbohydrate: 59%
% Protein: 19%
Sodium: 2,256 mg
Cholesterol: 154 mg
Fiber: 39 g
Vitamin A: 200%
Vitamin C: 202%
Calcium: 121%
Iron: 70%
Grains: 7 oz
Vegetables: 2 ¾ cups
Fruit: 5 cups
Milk: 3 cups
Meat & Beans: 6 ¾ 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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