Healthy Menu Ideas for Spring: Menu 6
This healthy menu is 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
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 |  |
Apricot Yogurt Parfait w/Toast & 100% Juice Apricot Yogurt Parfait Sliced apricots layered with low-fat yogurt, lemon juice, apricot brandy and more. Ready in 15 minutes! See Recipe 1 slice whole wheat bread, toasted 1 Tbsp almond butter ½ cup (4 oz) 100% orange juice |
|
368 calories |
 |
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| Lunch | |
Vegetable & Bean Wrap w/Honeydew & Baked Chips 1-6” whole wheat tortilla ½ cup baby spinach leaves ½ cup chickpeas, rinsed and drained ¼ cup shredded cheese, low-fat ¼ cup carrots, grated 1 Tbsp sunflower seeds 1 cup honeydew, sliced 1 bag (1 oz) baked potato chips, lightly salted 16 oz water |
|
502 calories |
|
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| Dinner | |
Grilled Cheese & Tomato Sandwich, Salad & Milk 2 slices whole wheat bread 2 slices cheddar cheese 2 slices tomato 2 slices onion Cooking spray 1 ½ cups garden salad (lettuce w/vegetables of your choice) 1 Tbsp salad dressing, low-fat 1 ½ cups (12 oz) skim milk |
|
629 calories |
|
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| Snack #1 | |
½ cup mango, sliced ½ cup (4 oz) Greek yogurt, vanilla, fat-free |
|
113 calories |
|
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| Snack #2 | |
25-30 mini brown rice cakes, plain 1 cup baby carrots 16 oz water |
|
170 calories |
|
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| Snack #3 | |
¼ cup cannelloni beans, low-sodium, drained and rinsed ¼ cup black beans, low-sodium, drained and rinsed ½ Tbsp olive oil 1 tsp cilantro Combine all ingredients together to make bean dip. 15 tortilla chips, lightly salted 16 oz water |
|
273 calories |
| Total Calories: 2,055 | ||
| % Fat: 26% % Saturated Fat: 9.6% % Carbohydrate: 55% % Protein: 19% |
Sodium: 2,216 mg Cholesterol: 76 mg Fiber: 37 g Vitamin A: 249% Vitamin C: 223% Calcium: 161% Iron: 63% |
Grains: 7 oz Vegetables: 3 cups Fruit: 2 ¾ cups Milk: 4 cups Meat & Beans: 5 ½ oz |
Visit MyPyramid.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
