Healthy Menu Ideas for Spring: Menu 14
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 |  |
Buckwheat Pancakes, Strawberries, Honeydew, Milk 3- 5” buckwheat pancakes (made with skim milk) 2 tsp margarine 3 Tbsp maple syrup, reduced-calorie ½ cup strawberries ½ cup honeydew melon 1 cup (8 oz) skim milk |
|
631 calories |
 |
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| Lunch | |
Peanut Butter & Honey Sandwich, Apple, String Cheese, Milk 2 slices whole wheat bread 2 Tbsp peanut butter, low-sodium 2 tsp honey 1 medium apple 1 string cheese, low-fat 1 cup (8 oz) skim milk |
|
580 calories |
|
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| Dinner | |
Steak & Spinach Salad, Milk 3 oz lean steak, cooked and sliced ½ cup kidney beans, low-sodium, drained and rinsed ½ cup whole wheat macaroni, cooked 2 cups baby spinach leaves ¼ cup red onion, chopped ½ cup mushrooms, sliced 2 Tbsp salad dressing, low-fat 1 cup (8 oz) skim milk |
|
548 calories |
|
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| Snack #1 | |
¼ cup pistachios 16 oz water |
|
181 calories |
|
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| Snack #2 | |
½ cup bell peppers, sliced lengthwise ½ cup broccoli florets 2 Tbsp ranch dressing, low-fat 16 oz water |
|
112 calories |
| Total Calories: 2,052 | ||
| % Fat: 25% % Saturated Fat: 4.5% % Carbohydrate: 55% % Protein: 20% |
Sodium: 2,267 mg Cholesterol: 106 mg Fiber: 45 g Vitamin A: 103% Vitamin C: 288% Calcium: 141% Iron: 76% |
Grains: 7 oz Vegetables: 3 ¾ cups Fruit: 3 ¼ cups Milk: 3 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
- Sodium: <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
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
