Menu for a Fresh Start to a New Year
New Year – New You! Kick off your New Year’s resolutions with healthy foods that won’t leave you craving junk food. 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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Broccoli Omelet, Grapes, Toast & Jam 1 serving Broccoli Omelet 1 cup grapes 1 slice whole-wheat bread, toasted 2 teaspoons jam, low sugar 1 cup (8 oz) milk, nonfat |
|
459 Calories |
 |
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| Lunch | |
Mediterranean Potato Soup, Spinach, Strawberry & Pecan Salad 1 serving Mediterranean Potato Soup 1 serving Spinach, Strawberry & Pecan Salad 2 cups (16 oz) water |
|
580 Calories |
|
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| Dinner | |
Brown Rice + Sizzling Chicken & Vegetables, Cantaloupe 1 serving Brown Rice w/Sizzling Chicken & Vegetables 1 cup cantaloupe, diced 2 cups (16 oz) water |
|
464 Calories |
|
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| Snack #1 | |
1 serving Power Berry Smoothie | |
120 Calories |
|
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| Snack #2 | |
1 serving Incredible Edible Veggie Bowls ½ cup pretzels, whole grain 1 oz mozzarella cheese 1 cup (8oz) ice tea |
|
235 Calories |
|
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| Snack #3 | |
Brown Bag Fruit Mix 2 cups (16oz) water |
|
110 Calories |
| Total Calories: 1,968 | ||
| % Fat: 26% % Saturated Fat: 6% % Carbohydrate: 57% % Protein: 21% |
Sodium: 2146 mg Cholesterol: 320 mg Fiber: 36g Vitamin A: 337% Vitamin C: 700% Calcium: 127% |
Grains: 4 ½ ounces Vegetables: 7 ½ cups Fruits: 4 ¼ cups Milk: 2 ½ cups Meat and Beans: 5 ½ 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.
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