Healthy Menu Ideas: Spring
These healthy menus are 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).
Menu Ideas for Spring
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Spring Menu 1 Breakfast Waffles w/Peanut Butter, Bananas & 100% Juice Lunch Garden Salad w/Crackers, Cheese & Diet Soda Dinner Winter Squash & Kale Risotto w/Pine Nuts, Broccoli, Dinner Roll & Milk Snacks Cottage Cheese w/Pineapple Chunks, Tangerine w/Cheese Stick & Almonds w/Granola See Recipes & Nutrition Info for this Menu |
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St. Patrick’s Day Healthy Menu Idea Breakfast Shamrock Smoothie w/Toast & Peanut Butter Lunch Tuna Fish Sandwich w/Apricot & Pretzels Dinner Grape & Cabbage Stir Fry w/Chicken, Roasted Potatoes & Milk Snacks Greek Yogurt w/Granola, Popcorn & Green Apple w/String Cheese See Recipes & Nutrition Info for this Menu |
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Spring Menu 3 Breakfast Oatmeal w/Strawberries & Coffee Lunch Roast Beef Pita w/Apple & Milk Dinner Shrimp & Vegetable Stir Fry Snacks Ants On a Log w/Milk, Berry Good Milkshakes See Recipes & Nutrition Info for this Menu |
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Spring Menu 4 Breakfast Cereal & Milk w/Banana, Apricot & 100% Juice Lunch Cheese & Bean Quesadillas w/Carrots Dinner Salmon w/Broccoli, Brown Rice w/Almonds & Milk Snacks Strawberries w/String Cheese, Cucumbers & Celery w/Hummus See Recipes & Nutrition Info for this Menu |
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Spring Menu 5 Breakfast Peanut Butter & Banana Smoothie w/Bagel Lunch Apple & Walnut Salad w/Orange Dinner 3-Bean Chili w/Chunky Tomatoes, Rice & Milk Snacks Avocado, Tomato & Lettuce Sandwich, Baby Carrots & Vanilla Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Spring Menu 6 Breakfast Apricot Yogurt Parfait w/Toast & 100% Juice Lunch Vegetable & Bean Wrap w/Honeydew & Baked Chips Dinner Grilled Cheese & Tomato Sandwich, Salad & Milk Snacks Mango w/Greek Yogurt, Rice Cakes w/Baby Carrots, Bean Dip w/Tortilla Chips See Recipes & Nutrition Info for this Menu |
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Spring Menu 7 Breakfast Oatmeal w/Apples, Mangos, Almonds & 100% Juice Lunch Strawberry & Walnut Salad, Toast, Milk Dinner Ham & Asparagus w/Lemon Sauce, Cranberry Relish, Roll Snacks Soybeans, Pocket Fruit Pies & Milk See Recipes & Nutrition Info for this Menu |
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Spring Menu 8 Breakfast French Toast w/Peaches & Milk Lunch Grilled Chicken Sandwich w/Apple & Milk Dinner Spaghetti w/Spinach, Broccoli, Mushrooms & Dinner Roll Snacks Cottage Cheese w/Jicama & Almonds See Recipes & Nutrition Info for this Menu |
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Spring Menu 9 Breakfast Waffles & Peanut Butter w/Fruit Salad & Milk Lunch Chicken & Fruit Salad Sandwich w/Carrots Dinner Steak & Spinach Salad w/Milk Snacks Popcorn & Granola w/Almonds See Recipes & Nutrition Info for this Menu |
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Spring Menu 10 Breakfast Strawberries, Yogurt & Granola w/100% Juice Lunch Peanut Butter & Honey Sandwich w/Apple, String Cheese & Milk Dinner Grilled Salmon & Veggie Pockets w/Brown Rice Snacks Farmers Market Salsa w/Baked Tortilla Chips, Celery Stalks & Baby Carrots, Chocolate Milk See Recipes & Nutrition Info for this Menu |
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Spring Menu 11 Breakfast Peanut Butter, Walnut & Apple Wrap w/Milk Lunch Hummus & Vegetable Pita w/Carrots & 100% Juice Dinner Bowtie Pasta w/Chicken, Broccoli w/Feta, Milk Snacks Oatmeal w/Strawberries & Blueberries, Cinnamon Graham Crackers See Recipes & Nutrition Info for this Menu |
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Spring Menu 12 Breakfast Oatmeal w/Blueberries & 100% Juice Lunch Garden Salad w/Crackers, Cheese & Diet Soda Dinner Turkey Burger w/Fruit Salad & Wow-y Maui Pasta Salad Snacks Baby Carrots w/Vegetable Dip & Red, White & Blue Watermelon Sundaes w/Milk See Recipes & Nutrition Info for this Menu |
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Spring Menu 13 Breakfast Waffles w/Peanut Butter, Bananas & 100% Juice Lunch Avocado Garden Salad w/Black Bean Soup, Apple & Milk Dinner Salmon w/Brown Rice with Almonds & Broccoli Snacks Mini Pizza Bagel, Bell Peppers w/Ranch Dressing/Vegetable Dip & Goldfish See Recipes & Nutrition Info for this Menu |
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Spring Menu 14 Breakfast Buckwheat Pancakes, Strawberries, Honeydew, Milk Lunch Peanut Butter & Honey Sandwich, Apple, String Cheese, Milk Dinner Steak & Spinach Salad, Milk Snacks Pistachios, Bell Peppers & Broccoli Florets w/Ranch Dressing See Recipes & Nutrition Info for this Menu |
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Spring Menu 15 Breakfast Power Gold Smoothie, Whole Wheat Waffles w/Chocolate Hazelnut Spread & Almonds Lunch Chicken & Vegetable Pita, Cottage Cheese w/Pineapples, 100% Juice Dinner Curried Shrimp in Carrot Nest, Peanuts & Peas Rice, Milk Snacks Very Veggie Snack Pizza, Pear w/Mozzarella String Cheese See Recipes & Nutrition Info for this Menu |
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Spring Menu 16 Breakfast Egg White Omelet, Pineapples, 100% Grapefruit Juice Lunch Hummus, Apple & Spinach Wrap, Carrots, String Cheese Dinner Steak, Pineapple-Apple Greens w/Feta, Rice Pilaf, Milk Snacks Popcorn, Fruit Crisp w/Vanilla Ice Cream See Recipes & Nutrition Info for this Menu |
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Spring Menu 17 Breakfast Poached Egg Sandwich, Peaches, Milk Lunch Pita Pocket, Carrots w/Hummus Dinner Roasted Turkey, Baked Asparagus w/Parmesan Cheese, Pineapple Salad, Raisin Bread, Milk Snacks Popcorn, Lychees Fruit Salad & Tropical Fruit Smoothie, Strawberry Rhubarb Compote See Recipes & Nutrition Info for this Menu |
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Spring Menu 18 Breakfast Peanut Butter, Walnut & Apple Wrap, Milk Lunch Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad Dinner Bowtie Pasta w/Chicken, Broccoli & Feta, Milk Snacks Salsa w/Baked Tortilla Chips, Vanilla Ice Cream w/Strawberries, Kiwifruit & Blueberries See Recipes & Nutrition Info for this Menu |
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Spring Menu 19 Breakfast Oatmeal w/Blueberries & Walnuts, 100% Juice Lunch Garden Salad, Honeydew, Milk Dinner Turkey Burger, Fruit Salad, Pasta Salad Snacks Greek Yogurt w/Dried Cranberries & Whole Grain Cereal See Recipes & Nutrition Info for this Menu |
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Spring Menu 20 Breakfast Fried Egg Sandwich, Greek Yogurt, 100% Juice Lunch Cheese Quesadilla, Carrots & Cucumbers w/Mexican Dip Dinner Strawberry & Pecan Salad, Apple Sauce, Milk Snacks Florida Sunshine Shake, Almonds & Dried Cranberries See Recipes & Nutrition Info for this Menu |
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Spring Menu 21 Breakfast Kiwi & Strawberry Parfait, Bagel w/Peanut Butter, 100% Juice Lunch Mozzarella & Tomato Wrap, Vegetable Soup, Milk Dinner Salmon, Asparagus, Rice Pilaf, Milk Snacks Fava Beans Salad, Baby Carrots See Recipes & Nutrition Info for this Menu |
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Spring Menu 22 Breakfast Avocado-Melon Breakfast Smoothie, English Muffin w/Cheese & Tomato Lunch Peanut Butter & Dried Apricot Sandwich, Carrots & Bell Peppers w/Hummus, 100% Juice Dinner Pork Chops w/Mandarin Orange Salsa, Milk Snacks Barbados Cherries, Mushroom Bruschetta See Recipes & Nutrition Info for this Menu |
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Spring Menu 23 Breakfast English Muffin w/Egg Whites, Banana, Milk Lunch Turkey Panini, Carrots, Milk Dinner Pork Chops, Broccoli, Roll, Milk Snacks Tuna Veggie Antipasto, Greek Yogurt w/Raspberries See Recipes & Nutrition Info for this Menu |
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Spring Menu 24 Breakfast Avocado Melon Smoothie, Toast Lunch Salad, Chicken Breast, Roll, Milk Dinner Stir Fry, Pork Tenderloin, Roll, Potato, Milk Snacks Apple & Cheese, Greek Yogurt w/Almonds & Peanut Butter, English Muffin w/Cottage Cheese See Recipes & Nutrition Info for this Menu |
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Spring Menu 25 Breakfast Tomato & Garlic Omelet, Orange, Milk Lunch Asian Apple-Chicken Salad, Roll, Banana, Milk Dinner Penne Pasta Pomodoro, Roll, Apple, Milk Snacks Greek Yogurt w/Almonds & Peanut Butter, Almonds See Recipes & Nutrition Info for this Menu |
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Spring Menu 26 Breakfast Peanut Butter Oatmeal, Milk Lunch Chicken Salad, Rice, Apple, Milk Dinner Penne Shrimp & Broccoli, Orange, Milk Snacks Baby Carrots w/Peanut Butter, Mozarella String Cheese w/Blueberries See Recipes & Nutrition Info for this Menu |
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Spring Menu 27 Breakfast Egg Whites & Avocado on English Muffin, Grapefruit, Milk Lunch Smoked Turkey Salad, Roll, Banana, Milk Dinner Chicken w/Fava Beans & Artichokes, Rice, Milk Snacks Hummus w/Baby Carrots & Pita, Toast w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Spring Menu 28 Breakfast Blueberry Pancakes w/Peanut Butter, Milk Lunch Healthy Burger, Apple, Milk Dinner Fish Stir-Fry, Mango, Milk Snacks Toast w/Peanut Butter, Greek Yogurt w/Baby Carrots See Recipes & Nutrition Info for this Menu |
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Spring Menu 29 Breakfast Egg White & Tomato on English Muffin, Banana, Milk Lunch European Salad, Roll, Apple, Milk Dinner Seared Cod w/Pineapple Slaw, Rice, Spinach, Milk Snacks Greek Yogurt w/Peanut Butter & Granola, Almonds See Recipes & Nutrition Info for this Menu |
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Spring Menu 30 Breakfast Tomato & Garlic Omelet, Banana, Milk Lunch Chicken & White Bean Salad, Roll, Apple, Milk Dinner Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk Snacks Whole Wheat Toast w/Peanut Butter, Almonds, Baby Carrots w/Hummus See Recipes & Nutrition Info for this Menu |
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Spring Menu 31 Breakfast Banana Split Oatmeal, Milk Lunch Chicken Stir Fry, Roll, Milk Dinner Chicken Florentine, Broccoli, Apple, Milk Snacks Greek Yogurt w/Blueberries & Granola, Whole Wheat Toast w/Peanut Butter & Banana See Recipes & Nutrition Info for this Menu |
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Spring Menu 32 Breakfast Cereal, Milk, Banana, Fruit Juice Lunch Sirloin w/Roasted Vegetable Salad, Milk Dinner Honey-Dijon Chicken w/Peach Salsa, Rice, Apple, Roll, Milk Snacks Celery Sticks w/Peanut Butter, Baby Carrots w/Hummus & English Muffin See Recipes & Nutrition Info for this Menu |
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Spring Menu 33 Breakfast Peanut Butter Oatmeal, Milk Lunch Chicken Salad, Rice, Roll, Apple, Milk Dinner Chicken & Broccoli Alfredo, Spinach, Roll, Orange, Milk Snacks Baby Carrots w/Mozzarella String Cheese, Greek Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Spring Menu 34 Breakfast Omelet, Toast, Orange, Milk Lunch Tuna Pasta Salad, Roll, Apple, Milk Dinner Grilled Asparagus & Shrimp Quinoa Salad, Grapes, Milk Snacks Almonds, Baby Carrots w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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The Simple Menu Breakfast Banana Split Oatmeal w/Almonds Lunch Twice Baked Sweet Potato, New Wave Chicken Salad Wrap, Pretzels Dinner Bouillabaisse, Mixed Green Salad w/Oranges & White Beans, Dinner Roll Snacks Blueberries w/Cottage Cheese, Celery Sticks w/Hardboiled Egg, Fruit Skewers w/Yogurt Dip See Recipes & Nutrition Info for this Menu |
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St. Patrick’s Day Menu Breakfast Asparagus Frittata, Broiled Tomato Half, Toast Lunch Spinach Salad w/Apples & Eggs, Easy Vegetable Soup Dinner Oven-Baked Salmon w/Snow Peas, Roasted Red Potatoes Snacks Cottage Cheese w/Green Apple, Simple Guacamole w/Baby Carrots & Crackers, Green Grapes See Recipes & Nutrition Info for this Menu |
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Spring Fever Menu Breakfast Symphony of Fruit Pizza Lunch Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette Dinner BBQ Chicken Breast, Springtime Skillet, Cauliflower w/Paprika-Garlic Sauce Snacks Greek Yogurt w/Almonds, Bookworm Apple Bark, Frosty Orangeliciousness See Recipes & Nutrition Info for this Menu |
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Spring Menu 35 Breakfast Strawberry Banana Smoothie, English Muffin Lunch Governor’s Black Bean Soup, Chicken Vegetable Salad Sandwich Dinner Chicken Tortas Snacks Fresh Orange Compote w/Granola, Carrot Tuna Vegetable Dip, Blueberry-Pineapple Parfaits See Recipes & Nutrition Info for this Menu |
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7 Healthy Lunch Ideas Lunch #1 Apple Turkey Gyro, Cucumber Slices, Pretzels Lunch #2 Italian Pasta Salad w/Chicken, Apple Lunch #3 Baked Potato Primavera w/Tuna Lunch #4 Zesty Tomato Soup, Vegetable Quesadilla w/Black Beans Lunch #5 Mushroom Barley Soup, Turkey & Apple Panini Lunch #6 Mandarin Orange & Spinach Salad w/Quinoa & Chicken, Greek Yogurt w/Berries Lunch #7 Spinach Potato Pancakes, Vegetable Frittata, Dinner Roll See Recipes & Nutrition Info for this Menu |
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7 Healthy Dinners for Spring Dinner #1 Grilled Chicken, Galloping Good Eggplant, Rice Dinner #2 Steak w/Sautéed Onions, Vegetable Focaccia Dinner #3 Salmon, Spring Salad w/Purslane & Honey Dressing, Berry Bread Pudding Dinner #4 Pork Tenderloin, Tasty Tots, Applesauce Dinner #5 Brown Rice w/Sizzling Chicken & Vegetables, Quick Green Beans Dinner #6 30-Minute Taco Salad w/Avocado, Corn, Power Gold Smoothie Dinner #7 Fiesta Frescada Lettuce Wraps & Bellafina Boats, Spicy Black Beans See Recipes & Nutrition Info for this Menu |
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7 Days of Healthy Snacks Snack #1 Blueberries + Hardboiled Egg, Hummus + Baby Carrots, Peaches w/Whipped Topping + Almonds Snack #2 Banana, Celery Sticks w/Ranch Dressing + Almonds, Vanilla Yogurt + Raspberries Snack #3 Crunchy Apple Treasure, Fruit Slush + Crackers, Popcorn + Cranberries Snack #4 Whole-Grain Cereal + Strawberries, Bell Pepper + Cashews, Symphony of Fruit Pizza Snack #5 Persimmon + Cottage Cheese, Carrot Tuna Vegetable Dip, Bookworm Apple Bark Snack #6 Cantaloupe + Pretzels, Tomatoes + Cheese Stick, Dates stuffed w/Almonds Snack #7 Grapes, English Muffin + Mozzarella Cheese w/Carrots, Apple Chips + Popcorn See Recipes & Nutrition Info for this Menu |
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Spring Dinner Party Menu Beverage Ice Tea w/Lemon Appetizer Mushroom Bruschetta Dinner Avocado Garden Salad w/Grilled Chicken, Healthy Fruit Salad Dessert Banana Split See Recipes & Nutrition Info for this Menu |
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A Kid-Friendly Weekend Menu Saturday Breakfast Banana Berry Pancakes w/Nut Butter Lunch Tuna Apple Salad Sandwich, Oven Wedge Fries Dinner Enchilada Rice, Broccoli Vegetable Medley, Mango Snacks Cucumber Canoes, Cheese Stick w/Granola Bar & Carrot Sticks, Quick & Easy Microwave Apples Sunday Breakfast Banana Split Oatmeal, Orange Delight Juice Lunch T-Rex Tortilla Pizza, Governor’s Black Bean Soup Dinner Green Peas, Potatoes & Ham, Arugula & Red Onion Salad, Spicy Green Bean Salad Snacks Bookworm Apple Bark, Peanut Hummus & Vegetables, Frosty Orangeliciousness See Recipes & Nutrition Info for this Menu |
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The Best Backyard BBQ Ever! Breakfast Broccoli Omelet, Toast, Orange Juice Lunch Raisin Waldorf Salad Stuffed Pita w/Lettuce, Baked Carrot Fries w/Cumin Dinner Roasted Corn Salsa & Chips, Grilled Potato Kabob’s w/Lemon-Herb Drizzle, Fruited Romaine Salad Snacks Greek Yogurt w/Strawberries, Incredible Edible Veggie Bowls, Fresh Peaches w/Whipped Topping See Recipes & Nutrition Info for this Menu |
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5 Fresh Ideas For Weeknight Dinners Dinner #1 Broiled Cod, Warm Brussel Sprouts Salad, Applesauce Dinner #2 Turkey Veggie Burger, Sweet Potato Fries Dinner #3 Rotisserie Chicken, Green Beans, Peaches Dinner #4 Potato Spinach Lasagna, Mixed Berries Dinner #5 Beef and Veggie Stir Fry, Brown Rice See Recipes & Nutrition Info for this Menu |
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5 Get Outside & Enjoy Summer Breakfast Ideas! Breakfast #1 Whole Wheat Avocado Toast, Pineapple Chunks Breakfast #2 Eggy Veggie Boat Breakfast #3 Waffles & Strawberries, Turkey Sausage Breakfast #4 Cucumber English Muffin Breakfast #5 Fruit & Nut Yogurt Sundae See Recipes & Nutrition Info for this Menu |
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Daily Recommendations for a Healthy, Balanced Diet
- 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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