Healthy Menu Ideas for Spring: Menu 35

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Strawberry Banana Smoothie, English Muffin 1 serving Strawberry Banana Smoothie 1 whole-wheat English muffin, toasted 1 tablespoon peanut butter		422 Calories
Lunch		Governor’s Black Bean Soup, Chicken Vegetable Salad Sandwich 1 serving Governor’s Black Bean Soup 1 serving Chicken Vegetable Salad Sandwich 1 cup (8oz) milk, nonfat		556 Calories
Dinner		Chicken Tortas 1 serving Chicken Tortas 1 cup (8oz) milk, nonfat		655 Calories
Snack #1		1 serving Fresh Orange Compote w/Granola 2 cups (16oz) water		120 Calories
Snack #2		1 serving Carrot Tuna Vegetable Dip 2 cups (16oz) water		118 Calories
Snack #3		1 serving Blueberry-Pineapple Parfaits 1 cup (8oz) water		208 Calories

Visit ChooseMyPlate.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
• 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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