Healthy Holiday Menu Idea

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 Sweet Potato Pancakes Makes 8 servings
6 cups sweet potatoes, peeled and finely shredded
1 cup onions, finely shredded
1 tsp salt-free herb dressing
1 2/3 cup whole wheat flour
1/3 cup flat-leaf parsley, chopped
2 cups zucchini, finely shredded
1/4 cup lemon juice
1 1/2 cups egg substitute
6 tsp canola oil, divided

2 Tbsp syrup, extra light
1/2 cup pears, sliced
1 1/2 cups (12 oz) skim milk
428 calories
Lunch 10-Minute Veggie Soup Makes 6 servings
2 (29 oz) cans low-sodium chicken broth
1 (14.5 oz) can diced tomatoes, no salt added
1 tsp dried basil
1/2 tsp onion powder
3/4 cup macaroni, dry
3 cups frozen mixed vegetables
1/8 tsp salt
1/8 tsp pepper

1 slice whole wheat bread, toasted
2 Tbsp peanut butter, low-sodium
1 1/2 cups (12 oz) skim milk
499 calories
Dinner Turkey w/Spinach Salad & Dinner Roll
3 oz turkey, roasted, skinless
1 cup baby spinach leaves
1/4 cup cranberries, fresh or dried
1/4 cup red onion, chopped
1/4 cup pears, chopped
2 tsp poppy seed salad dressing

1 whole wheat dinner roll
1 tsp butter
16 oz water or unsweetened tea
332 calories
Snack #1 1 cup fruit salad (kiwis, bananas, grapes, pears, etc.)
1/4 cup walnuts
20 mini pretzel twists
16 oz water
373 calories
Snack #2 Pear Nog Makes 1 serving
1 pear, peeled, cored, cut into chunks
1/2 cup (4 oz) skim milk
1/4 cup egg substitute
1 tsp brown sugar
1 large pinch cinnamon (about 1/4 tsp)
2 ice cubes, cracked

1 holiday cookie (of your choice!)
360 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,992
% Fat: 26%
% Saturated Fat: 6%
% Carbohydrate: 53%
% Protein: 21%
Sodium: 1,949 mg
Cholesterol: 102 mg
Fiber: 36 g
Vitamin A: 202%
Vitamin C: 100%
Calcium: 135%
Iron: 77%
Grains: 6 1/4 oz
Vegetables: 2 1/2 cups
Fruit: 2 3/4 cups
Milk: 3 1/2 cups
Meat & Beans: 8 1/2 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
  • 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.

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