Holiday Rush Weekend Menu

We’re approaching the last weekend before the big holiday and it’s filled with shopping, gatherings, and family. But that last-minute rush doesn’t have to squash your diet. Keep it healthy by packing snacks and lunch to go and making easy dinners. See Daily Recommendations for a Healthy, Balanced Diet

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.

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).

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

Saturday

Meal		Ingredients		Calories/Serving
Breakfast		Banana Split Oatmeal 1 serving Banana Split Oatmeal 1 cup (8oz) milk, nonfat		333 Calories
Lunch		Raisin Waldorf Salad Sandwich, Tangerines 1 serving Raisin Waldorf Salad 2 slices whole-wheat bread 2 tangerines 1 oz cheddar cheese 2 cups (16oz) water		530 Calories
Dinner		Slow Cooker Beef w/ Root Vegetables, Fruited Romaine Salad 1 serving Slow Cooker Beef w/Root Vegetables 1 serving Fruited Romaine Salad 1 cup (8oz) milk, nonfat		609 Calories
Snack #1		1 cup edamame, cooked, shelled, chilled 2 cups (16oz) water		189 Calories
Snack #2		10 baby carrots 1 serving pretzels, whole grain 2 tablespoons Hummus 2 cups (16oz) water		246 Calories
Snack #3		1 serving Strawberry Banana Smoothie		150 Calories

Sunday

Meal		Ingredients		Calories/Serving
Breakfast		Peanut Butter Toast, Winter Fruit Salad 1 slice whole-wheat bread 2 teaspoons peanut butter 1 serving Winter Fruit Salad 1 cup (8oz) coffee		481 Calories
Lunch		West Coast Pita Treat w/Leftover Roast Beef, Grapes, String Cheese 1 serving West Coast Pita Treat 3 oz leftover beef (slow cooker beef w/ root vegetables), shredded 1 cup grapes 1 string cheese, mozzarella 2 cups (16oz) water		436 Calories
Dinner		Barley & Spinach Skillet Dinner, Chili-Garlic Roasted Broccoli 1 serving Barley & Spinach Skillet Dinner 1 serving Chili-Garlic Roasted Broccoli 1 cup (8oz) nonfat milk		671 Calories
Snack #1		1 apple, sliced 1 serving almonds (~22 pieces), roasted, unsalted 2 cups (16 oz) water		241 Calories
Snack #2		5 celery sticks (5” in length) 1 tablespoon cream cheese, fat-free 1 cup (8oz) water		32 Calories
Snack #3		1 serving Blueberry-Pineapple Parfait 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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