Healthy Menu Ideas for Winter: Menu 6
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
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 | Breakfast Pizza w/Eggs & Milk
Breakfast Pizza |
414 calories | ||
Lunch | Broccoli Mandarin Orange Salad w/Peanut Butter & Honey Sandwich & Milk Broccoli Mandarin Orange Salad This is a tasty combination of beef, tangerines, broccoli, tangy sauces, rice and garlic. Check out our Mandarin Beef Stir Fry recipe. 2 slices whole wheat bread 1 Tbsp peanut butter, low-sodium 2 tsp honey 1 cup (8 oz) skim milk |
443 calories | ||
Dinner | Cabbage Roll Casserole w/Garden Salad & Dinner Roll Cabbage Roll Casserole This is a combination of cabbage, lean ground turkey, onions, garlic and other spices. Check out our Cabbage Roll Casserole recipe. 2 cups garden salad (lettuce and other vegetables of your choice) 2 Tbsp balsamic dressing, low-fat 1 whole wheat dinner roll 1 tsp butter 16 oz unsweetened tea or diet drink of your choice |
449 calories | ||
Snack #1 | ¾ cup pineapple, canned in 100% juice ½ cup cottage cheese, low-fat 10 mini pretzel twists 16 oz water |
198 calories | ||
Snack #2 | ¼ cup hummus 1 cup broccoli, carrots and cauliflower 16 oz water |
191 calories | ||
Snack #3 | 1 oz (approximately 24) almonds ½ cup raisins or cranberries (dried) 16 oz water |
387 calories |
Total Calories: 2,025 | ||
% Fat: 24.5% % Saturated Fat: 5% % Carbohydrate: 55% % Protein: 20.5% |
Sodium: 2, 180 mg Cholesterol: 287 mg Fiber: 38 g Vitamin A: 195% Vitamin C: 318% Calcium: 144% Iron: 82% |
Grains: 6 oz Vegetables: 4 ½ cups Fruit: 2 ½ cups Milk: 3 ¼ cups Meat & Beans: 8 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
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