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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

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 Matters.org
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,079    
% Fat: 17%
% Saturated Fat: 6%
% Carbohydrate: 58%
% Protein: 27%
Sodium: 2197 mg
Cholesterol: 220 mg
Fiber: 36 g
Vitamin A: 159%
Vitamin C: 225%
Calcium: 141%
Grains: 5 ½ ounces
Vegetables: 4 cups
Fruits: 3 ¼ cups
Milk: 2 ¾ cups
Meat and Beans: 8 ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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