Healthy Menu Ideas: Summer
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).
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Summer Menu 1 Breakfast Spinach, Tomato & Feta Omelet w/English Muffin, Milk Lunch 3-Bean Dip w/Whole Wheat Pita, Carrots, Milk Dinner Salmon & Berries Salad w/Dinner Roll, Milk Snacks Asian Pear, String Cheese w/Peaches & Strawberry Shortcake See Recipes & Nutrition Info for this Menu |
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Summer Menu 2 Breakfast Whole Grain Cereal w/Banana & Peach Smoothie Lunch Garden Salad w/Cantaloupe & Milk Dinner Eggplant Bruschetta w/Whole Wheat Pasta, Roll, Green Beans & Milk Snacks Fruit Compote, Trail Mix & Edamame See Recipes & Nutrition Info for this Menu |
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Summer Menu 3 Breakfast Yogurt, Peaches & Granola, 100% Juice Lunch Avocado, Tomato & Lettuce Sandwich, Grapes & Carrots Dinner Pear Bistro Salad & Italian Bread, Milk Snacks Berry Plum Salad w/Milk, Peanut Butter w/Crackers, Granola Bar See Recipes & Nutrition Info for this Menu |
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Summer Menu 4 Breakfast Red, White & Blue Smoothie w/Bagel Lunch Apple & Almond Salad w/Hummus & Carrots Dinner Grilled Chicken w/Grilled Vegetable Packets, Texas Toast & Milk Snacks Grilled Watermelon, Graham Crackers, Peanut Butter & Banana Sandwiches See Recipes & Nutrition Info for this Menu |
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Summer Menu 5 Breakfast Oatmeal w/Blackberries & Raspberries, 100% Juice Lunch Tuna Salad Sandwich w/Grapes & Peanuts, Milk Dinner Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk Snacks Cherries, String Cheese w/Asian Pear, Edamame See Recipes & Nutrition Info for this Menu |
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Summer Kid-Friendly Menu Breakfast Banana Berry Pancakes w/Pears, Milk Lunch Peanut Butter & Honey Sandwich, Carrots & Grapes, 100% Juice Dinner Technicolor Vegetable Pizzas w/Spaghetti, Milk Snacks Grapefruit Fizz w/String Cheese, Yogurt, Cucumbers & Cherry Tomatoes w/Hummus See Recipes & Nutrition Info for this Menu |
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Summer Menu 7 Breakfast French Toast w/Jackfruit, 100% Juice Lunch Apple Chicken Stir Fry w/Sliced Pears, Milk Dinner Spinach Salad & Baked Potato Snacks Vanilla Yogurt w/Granola & Blueberries See Recipes & Nutrition Info for this Menu |
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Summer Menu 8 Breakfast Scrambled Eggs w/Pineapple, Toast, Milk Lunch Grilled Chicken Sandwich w/Side Salad, Milk Dinner Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries Snacks Banana, Berry Good Milkshakes, Baby Carrots See Recipes & Nutrition Info for this Menu |
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Summer Menu 9 Breakfast Oatmeal w/Strawberries, Coffee Lunch Roast Beef Pita w/Apple, Milk Dinner Skillet Lasagna w/Corn & Summer Squash Snacks Ants On a Log w/Milk, Berry Good Milkshakes, Pistachios See Recipes & Nutrition Info for this Menu |
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Summer Menu 10 Breakfast French Toast w/Peaches & Raspberries, Milk Lunch Avocado, Mozzarella & Tomato Sandwich w/Pear Dinner Rotini & Bean Salad w/Lettuce, Garden Salad Snacks Cool Quesa w/Milk, Almonds See Recipes & Nutrition Info for this Menu |
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Summer Menu 11 Breakfast Oatmeal w/Apples, Mangos, Almonds, 100% Juice Lunch Strawberry & Walnut Salad w/Toast, Almond Butter, Milk Dinner BBQ Chicken w/Corn on the Cob, Cantaloupe, Milk Snacks Peanut Butter-Filled Crackers w/Baby Carrots, Popcorn, Dried Apricots See Recipes & Nutrition Info for this Menu |
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Summer Menu 12 Breakfast Perfectly Peachy Waffles w/Scrambled Egg, Milk Lunch Hummus & Vegetable Pita w/Carrots, 100% Juice Dinner Honey-Dijon Chicken w/Peach Salsa, Sweet Potatoes, Broccoli, Italian Bread, Milk Snacks Trail Mix, Apple & Cheese Crackers, Sliced Peaches See Recipes & Nutrition Info for this Menu |
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Summer Menu 13 Breakfast Vegetable Frittata, Banana, English Muffin, Milk Lunch Open-Faced Tomato-Basil Sandwich, Sliced Apples Dinner Honey-Dijon Chicken w/Peach Salsa Snacks Grapesicles, Yogurt, Milk, Ranch Hand Nachos, Almonds See Recipes & Nutrition Info for this Menu |
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Summer Menu 14 Breakfast Perfectly Peachy Waffles, Yogurt, Milk Lunch Apple Tuna Sandwich, Fettuccine Dinner Ranch BBQ Chicken, Grapes, Milk Snacks Shredded Wheat Cereal w/Raspberries, Peanut Butter w/Crackers & Celery Sticks, Tropical Smoothie See Recipes & Nutrition Info for this Menu |
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Summer Menu 15 Breakfast Fruity Homemade Oatmeal, Yogurt, Milk Lunch Healthy Burger, Apples Dinner Seared Cod, Brown Rice, Summer Squash Snacks Whole Wheat Toast w/Peanut Butter & Carrots, Strawberry Sundae Salad, Low-Fat Vanilla Ice Cream w/Bran Cereal & Peaches See Recipes & Nutrition Info for this Menu |
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Summer Menu 16 Breakfast Bran Cereal w/Nonfat Milk, Banana, Smoothie Lunch Tuna Pasta Salad w/Avocado, Roll, Grapes Dinner Sirloin w/Roasted Vegetable Salad, Nonfat Milk Snacks Vanilla Yogurt w/Peaches, Grilled Chicken w/Honey Dijon Dressing See Recipes & Nutrition Info for this Menu |
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Summer Menu 17 Breakfast Pancakes w/Blueberries, Shake, Nonfat Milk Lunch Turkey Veggie Burgers, Cucumber Salad, Juice Dinner Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Nonfat Milk Snacks Greek Yogurt w/Cereal & Almonds, English Muffin w/Egg Whites, Tomato & Cheddar Cheese See Recipes & Nutrition Info for this Menu |
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Summer Menu 18 Breakfast Cactus Pear Burrito, Watermelon, Milk Lunch Chicken Florentine, Carrots, Roll, Milk Dinner BBQ Burger, Potato, Apple, Milk Snacks Cottage Cheese w/Cereal, English Muffin w/Yogurt, Vegetable Juice See Recipes & Nutrition Info for this Menu |
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Summer Menu 19 Breakfast English Muffin w/Egg Whites, Tomato & Cheddar Cheese Lunch Shrimp Confetti Salad Sandwich, Apple, Milk Dinner Chicken & Potato Fiesta Grill, Pineapple, Roll, Milk Snacks Almonds & Raisins, Celery Sticks w/Peanut Butter & Chocolate Chips See Recipes & Nutrition Info for this Menu |
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Summer Menu 20 Breakfast Broccoli Omelet, Toast, Grapefruit, Milk Lunch Asian Apple-Chicken Salad, Rice, Milk Dinner Curried Fish Stir Fry, Mango, Milk Snacks Pistachios w/Vanilla Yogurt, Toast w/Peanut Butter & Blueberries See Recipes & Nutrition Info for this Menu |
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Summer Menu 21 Breakfast Banana Split Oatmeal, Milk Lunch Tarragon & Turkey Salad, Spinach, Apple, Milk Dinner Spinach-Stuffed Chicken & Rice, Papaya, Roll, Milk Snacks Hummus w/Baby Carrots & Almonds, Greek Yogurt w/Blueberries & Granola See Recipes & Nutrition Info for this Menu |
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Summer Menu 22 Breakfast Heartwarming Oatmeal w/Fruit & Nuts, Milk Lunch Balsamic Chicken Salad, Roll, Watermelon, Milk Dinner Salmon Burgers w/Sweet Potato Fries, Applesauce, Milk Snacks Confetti Pizza, Toast w/Peanut Butter & Banana Slices, Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Summer Menu 23 Breakfast Fruity Homemade Oatmeal, Milk Lunch Salad Nicoise, Roll, Apple, Milk Dinner Pork Chops w/Mandarin Orange Salsa, Roll, Milk Snacks Toast w/Peanut Butter & Banana, Greek Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Summer Menu 24 Breakfast Pancakes w/Blueberries, Fruity Shake, Milk Lunch Turkey Burgers, Cucumber Salad, Juice Dinner Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Milk Snacks Greek Yogurt w/Cereal & Almonds, Egg White English Muffin w/Tomato & Cheddar Cheese See Recipes & Nutrition Info for this Menu |
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Summer Menu 25 Breakfast English Muffin w/Egg Whites, Tomato, Cheddar Cheese, Banana, Milk Lunch Shrimp Confetti Salad Sandwich, Apple, Milk Dinner Chicken & Potato Fiesta Grill, Pineapple, Roll, Milk Snacks Almonds & Raisins, Celery Sticks w/Peanut Butter & Chocolate Chips See Recipes & Nutrition Info for this Menu |
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Summer Menu 26 Breakfast Fruity Homemade Oatmeal, Yogurt, Milk Lunch Healthy Burger, Apples Dinner Seared Cod w/Pineapple Slaw, Brown Rice, Summer Squash Snacks Whole Wheat Toast w/Peanut Butter & Carrots, Strawberry Sundae Salad, Vanilla Ice Cream w/Bran Cereal & Peaches See Recipes & Nutrition Info for this Menu |
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Summer Menu 27 Breakfast Omelet, Toast, Grapefruit, Milk Lunch Chicken Salad, Rice, Milk Dinner Fish Stir Fry, Mango, Milk Snacks Vanilla Yogurt w/Pistacchios, Toast w/Peanut Butter & Blueberries See Recipes & Nutrition Info for this Menu |
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Summer Menu 28 Breakfast Perfectly Peachy Waffles Lunch Apple Tuna Sandwich Dinner Ranch BBQ Chicken Dinner Snacks Shredded Wheat Cereal & Raspberries, Peanut Butter w/Graham Crackers & Celery See Recipes & Nutrition Info for this Menu |
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Summer Menu 29 Breakfast Perfectly Peachy Waffles, Cran-licious Smoothie, Milk Lunch Shrimp & Bok-Choy Stir Fry, Apple, Milk Dinner Creamy Chicken & Broccoli Alfredo, Cherries, Roll, Milk Snacks Almonds w/Apricots, Vanilla Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Summer Menu 30 Breakfast Spanish Omelet, Strawberries,Toast Lunch Chicken Ratatouille, Roll, Apple Dinner Turkey Veggie Burgers, Brown Rice, Grapes, Roll Snacks Greek Yogurt w/Honey & Almond Slices, Peanut Butter w/Banana See Recipes & Nutrition Info for this Menu |
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Summer Menu 31 Breakfast Heart Warming Oatmeal w/Fruit & Nuts, Milk Lunch Balsamic Chicken Salad, Roll, Watermelon, Milk Dinner Salmon Burgers w/Sweet Potato Fries, Applesauce, Milk Snacks Confetti Pizza, Toast w/Peanut Butter & Banana, Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Fiesta! Breakfast Pico De Gallo on Toast w/Avocado, Mango Shake Lunch Empanapita, Fruit Salad w/Jicama Dinner Roasted Chicken in Peanut Mole Snacks Apple w/Cinnamon, Fiesta Hummus, Strawberries Dipped in Chocolate See Recipes & Nutrition Info for this Menu |
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Farmer’s Market Menu Breakfast Vegetable Frittata w/English Muffin, Out of this Whirled Shake Lunch Sirloin w/Roasted Vegetable Salad Dinner Very Veggie Fettuccini, Scrumptious Collard Greens Snacks Simple Applesauce, Beet Salad w/Mustard Dressing, Lychees Fruit Cocktail See Recipes & Nutrition Info for this Menu |
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7 Days Of Dessert Day 1 Tropical Sunrise Parfait Day 2 Pears in Orange Sauce Day 3 Berry Good Milkshakes Day 4 Lychees Fruit Cocktail w/Whipped Topping Day 5 Grape Tasting Treat Day 6 Fruit Soup Day 7 Fun in the Sun Banana Split See Recipes & Nutrition Info for this Menu |
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Cool Dinners for Warm Nights Dinner #1 Avocado & Blueberry Fruit Salad w/Grilled Chicken, Dinner Roll Dinner #2 Crunchy Vegetable Burrito, Fruited Romaine Salad, Peach & Banana Shake Dinner #3 Quick & Healthy Slow Cooker Chicken & Potatoes Dinner #4 Spinach, Strawberry & Pecan Salad, BBQ Salmon, Sweet Potato Dinner #5 California Avocado Tacos, Strawberry, Banana Smoothie Dinner #6 Perfectly Peachy Waffles w/Peanut Butter, Broccoli Omelet Dinner #7 Fruit Soup, Turkey & Apple Panini See Recipes & Nutrition Info for this Menu |
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Fourth of July Breakfast Red & Yellow Bell Pepper Omelet, Watermelon, Toast Lunch Red Pepper & Spinach Wrap, Jicama, Razzleberry Shiver Dinner Grilled Chicken w/BBQ sauce, Apple-Cranberry Salad Toss, Roasted Red Potatoes Snacks Greek Yogurt w/Strawberries & Blueberries, Mozzarella String Cheese w/Cherry Tomatoes & Whole-Wheat Crackers, Cherries w/Granola and Whipped Topping See Recipes & Nutrition Info for this Menu |
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7 Dinner & Dessert Combos Day #1 Grilled Lamb Salad, Orange Wedges, Banana Waldorf Day #2 Herbed Spinach Quiche Portobello Caps, Green Beans w/Roasted Red Peppers, Fruited Romaine Salad, Dinner Roll, Florida Sunshine Shake Day #3 Mediterranean Potato Soup, Crusty Bread, Arugula & Red Onion Salad, Chocolate Strawberries Day #4 Curried Shrimp in Carrot Nest & Rice tossed w/Peas & Peanuts, Tropical Sunrise Parfait Day #5 Tuna & Black Bean Salad Wraps, Broccoli Mandarin Orange Salad, Fun in the Sun Banana Split Day #6 Rosemary Lemon Chicken w/Vegetables, Roasted Cauliflower, Rye Bread, Fruit Kabobs & Sweet Yogurt Dip Day #7 Skillet Lasagna, Wilted Spinach Salad, Pears in Orange Sauce See Recipes & Nutrition Info for this Menu |
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7 Hearty Lunches Day #1 Southwestern Coleslaw w/Grilled Chicken, Grapes Day #2 West Coast Pita Treat, Governor’s Black Bean Soup Day #3 Greek Style Pasta Day #4 Tarragon & Turkey Salad, Mango Shake Day #5 Tuna & Black Bean Salad Wraps, Tropical Fruit Snacking Cup Day #6 Oven Fried Chicken Salad, Cherries Day #7 Red Beans w/Beef, Apple See Recipes & Nutrition Info for this Menu |
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Variety Is the Spice Breakfast Broiled Tomato & Cheese, Toast, Avocado Fruit Salad Lunch Easy Greek Salad w/Chicken Wrapped in Lettuce, Watermelon, Pretzels Dinner BBQ Salmon, Technicolor Vegetable Sauté, Mushroom Barley Soup Snacks Tropical Smoothie, Cool Quesa, Berries & Pecans w/Whipped Topping See Recipes & Nutrition Info for this Menu |
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Half Your Plate Day Breakfast Broiled Tomato & Cheese, Toast, Avocado Fruit SaladRed & Yellow Bell Pepper Omelet, English Muffin w/Strawberries, Orange Juice Lunch Cauliflower Herb Soup, New Wave Chicken Salad Wrap, Carrots Dinner Grilled Halibut, Easy Eggplant Stir-Fry w/Rice, Pineapple Snacks Blueberry Quesadilla, Power Gold Smoothie w/Raisins & Whole-Grain Cereal O’s, Fruit Compote w/Whipped Topping See Recipes & Nutrition Info for this Menu |
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One Day. 3 Meals. Each Meal : 30 Minutes or Less Breakfast Super Yogurt, Coffee Lunch Whole Wheat Pasta Salad w/Chicken, Steamed Broccoli Dinner Pork Chop, Roasted Cauliflower, Greens w/Carrot, Cheesy Toast Snacks Banana Dog, Healthy Fruit Salad, Quick & Easy Microwave Apple See Recipes & Nutrition Info for this Menu |
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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
- 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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