Healthy Menu Ideas for Winter: Menu 9

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 Oatmeal w/Blueberries & 100% Juice
1 cup oatmeal, plain
½ cup (4 oz) skim milk
¼ cup blueberries
½ oz (approximately 7) walnuts, chopped
1 tsp cinnamon & sugar mixture

1 cup (8 oz) 100% orange juice

582 calories
Lunch Veggie Stir Fry w/Brown Rice & Milk

Veggie Stir Fry
This is a healthy combination of okra, hubbard squash, tomatoes and other vegetables. Check out our Veggie Stir Fry recipe—ready in 15 minutes!

1 cup brown rice, cooked
1 ½ cups (12 oz) skim milk
490 calories
Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce & Milk
3 oz tilapia, broiled or baked
2 tsp butter
Mrs. Dash (season according to preference)

Brussels Sprouts w/Mushroom Sauce
A combination of Brussels sprouts, mushrooms, spicy brown mustard, thyme and lemon juice. Make your own combination or try our recipe.

1 whole wheat dinner roll
1 ½ cups (12 oz) skim milk
436 calories
Snack #1 Banana Wrap
1 medium banana
1 Tbsp peanut butter, low-sodium
1- 6” whole wheat tortilla
Spread peanut butter on tortilla. Place banana on end of tortilla and roll.

16 oz water
284 calories
Snack #2 1 medium tangerine
1 oz (approximately 28) almonds, unsalted
16 oz water
220 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,012
% Fat: 27%
% Saturated Fat: 7%
% Carbohydrate: 58%
% Protein: 15%
Sodium: 2,118 mg
Cholesterol: 94 mg
Fiber: 34 g
Vitamin A: 85%
Vitamin C: 293%
Calcium: 137%
Iron: 167%
Grains: 5 ½ oz
Vegetables: 5 cups
Fruit: 4 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 6 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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