One Day. 3 Meals. Each Meal > 30 Minutes or Less
In a hurry (or is it just the usual hectic day)? Delve into these healthy and delicious 30-Minutes-Or-Less meals all day long! 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 |  |
Super Yogurt, Coffee 1 serving Super Yogurt 1 cup (8oz) coffee 1 tablespoon fat-free creamer if desired |
|
383 Calories |
 |
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| Lunch | |
Whole Wheat Pasta Salad w/Chicken, Steamed Broccoli 1 serving Whole Wheat Pasta Salad 3 oz chicken, grilled 2 cups broccoli florets, steamed 1 teaspoon dried butter powder 1 cup (8oz) milk, nonfat |
|
400 Calories |
|
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| Dinner | |
Pork Chop, Roasted Cauliflower, Greens w/Carrot, Cheesy Toast 3 oz pork chop, broiled 1 serving Roasted Cauliflower 1 serving Greens w/Carrot 1 slice whole wheat bread, toasted 1 oz mozzarella cheese, melted 1 cup (8oz) milk, nonfat |
|
516 Calories |
|
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| Snack #1 | |
1 serving Banana Dog 2 cups (16oz) water |
|
331 Calories |
|
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| Snack #2 | |
1 serving Healthy Fruit Salad 2 cups (16oz) water |
|
190 Calories |
|
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| Snack #3 | |
1 serving Quick & Easy Microwave Apple 1 cup (8oz) water |
|
250 Calories |
| Total Calories: 2070 | ||
| % Fat: 19% % Saturated Fat: 5% % Carbohydrate: 62% % Protein: 25% |
Sodium: 1986 mg Cholesterol: 164 mg Fiber: 45 g Vitamin A: 199% Vitamin C: 824% Calcium: 187% |
Grains: 4 ½ ounces Vegetables: 5 ¾ cups Fruits: 6 ¼ cups Milk: 3 ¾ cups Meat and Beans: 7 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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