A Kid-Friendly Weekend Menu
Pleasing picky eaters can be a bit of a challenge. Try to win over finicky palates with this great weekend menu! 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
Saturday
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Banana Berry Pancakes w/Nut Butter 1 serving Banana Berry Pancakes 1 tablespoon nut butter 1 cup (8oz) milk, nonfat |
|
376 Calories |
 |
||||
| Lunch | |
Tuna Apple Salad Sandwich, Oven Wedge Fries ½ serving Tuna Apple Salad Sandwich 1 serving Oven Wedge Fries 1 cup (8oz) milk, nonfat |
|
505 Calories |
|
||||
| Dinner | |
Enchilada Rice, Broccoli Vegetable Medley, Mango 1 serving Enchilada Rice 1 serving Broccoli Vegetable Medley ½ cup mango, diced 1 cup (8oz) milk, nonfat |
|
439 Calories |
|
||||
| Snack #1 | |
1 serving Cucumber Canoes 2 cups (16oz) water |
|
79 Calories |
|
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| Snack #2 | |
1 serving cheese stick 1 serving granola bar, low-fat 8 baby carrot sticks 2 cups (16oz) water |
|
314 Calories |
|
||||
| Snack #3 | |
1 serving Quick & Easy Microwave Apples 1 cup (8oz) water |
|
250 Calories |
| Total Calories: 1,963 | ||
| % Fat: 21% % Saturated Fat: 6% % Carbohydrate: 62% % Protein: 20% |
Sodium: 2211 mg Cholesterol: 89 mg Fiber: 30 g Vitamin A: 231% Vitamin C: 204% Calcium: 172% |
Grains: 4 ½ ounces Vegetables: 3 ¾ cups Fruits: 3 ½ cups Milk: 3 ¾ cups Meat and Beans: 5 ounces |
Sunday
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast | |
Banana Split Oatmeal, Orange Delight Juice 1 serving Banana Split Oatmeal 1 serving Orange Delight Juice |
|
360 Calories |
|
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| Lunch | |
T-Rex Tortilla Pizza, Governor’s Black Bean Soup ½ serving T-Rex Tortilla Pizza 1 serving Governor’s Black Bean Soup 1 cup (8oz) milk, nonfat |
|
359 Calories |
|
||||
| Dinner | |
Green Peas, Potatoes & Ham, Arugula & Red Onion Salad, Spicy Green Bean Salad 1 serving Green Peas, Potatoes & Ham 1 serving Arugula & Red Onion Salad 1 serving Spicy Green Bean Salad 1 cup (8oz) milk, nonfat |
|
568 Calories |
|
||||
| Snack #1 | |
1 serving Bookworm Apple Bark 2 cups (16oz) water |
|
136 Calories |
|
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| Snack #2 | |
1 serving Peanut Hummus & Vegetables 2 cups (16oz) water |
|
156 Calories |
|
||||
| Snack #3 | |
1 serving Frosty Orangeliciousness 1 cup (8oz) water |
|
211 Calories |
| Total Calories: 1,962 | ||
| % Fat: 28% % Saturated Fat: 6% % Carbohydrate: 61% % Protein: 15% |
Sodium: 2174 mg Cholesterol: 50 mg Fiber: 37 g Vitamin A: 113% Vitamin C: 299% Calcium: 137% |
Grains: 3 ounces Vegetables: 9 cups Fruits: 3 ¼ cups Milk: 3 cups Meat and Beans: 2 ounces |
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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
