Healthy Menu Ideas for Winter: Menu 7
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 |  |
French Toast w/Grapefruit 3 slices whole wheat bread 2 egg whites ¼ cup (2 oz) skim milk Pinch of cinnamon 1 Tbsp light syrup ½ medium grapefruit 1 cup (8 oz) skim milk |
|
594 calories |
 |
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| Lunch | |
Tuna Sandwich w/Spinach Salad Tuna Sandwich: 2 slices whole wheat bread 2 oz tuna, canned in water, drained 1 Tbsp mayo ¼ cup celery, chopped ¼ cup onion, chopped Spinach Salad: 1 cup baby spinach leaves 1 cup of vegetables/fruit of your choice ¼ oz (approximately 7) almonds, sliced 16 oz water |
|
441 calories |
|
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| Dinner | |
Apple & Chicken Stir Fry w/Sliced Pears Apple & Chicken Stir Fry This is a tasty combination of chicken, apples, basil, brown rice, and your favorite fruits and veggies. Check out our Apple & Chicken Stir Fry recipe. ½ cup pears, sliced Pinch of cinnamon 1 ½ cups (12 oz) skim milk |
|
484 calories |
|
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| Snack #1 | |
1 Halos mandarin orange 16 oz water |
|
80 calories |
|
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| Snack #2 | |
1 cup edamame (soy beans), cooked Pinch of sea salt 16 oz water |
|
220 calories |
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| Snack #3 | |
½ cup frozen vanilla yogurt, low-fat 1 cup peaches, canned in extra light syrup, drained Warm peaches in microwave then top over yogurt. 16 oz water |
|
205 calories |
| Total Calories: 2,024 | ||
| % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 55% % Protein: 25% |
Sodium: 1,957 mg Cholesterol: 124 mg Fiber: 35 g Vitamin A: 197% Vitamin C: 251% Calcium: 159% Iron: 78% |
Grains: 6 oz Vegetables: 3 ¼ cups Fruit: 2 ¾ cups Milk: 3 cups Meat & Beans: 12 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
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
