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

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 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
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
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
Snack #1 1 Halos mandarin orange
16 oz water
80 calories
Snack #2 1 cup edamame (soy beans), cooked
Pinch of sea salt
16 oz water
220 calories
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 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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