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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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
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
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
Snack #1 1 serving Banana Dog
2 cups (16oz) water
331 Calories
Snack #2 1 serving Healthy Fruit Salad
2 cups (16oz) water
190 Calories
Snack #3 1 serving Quick & Easy Microwave Apple
1 cup (8oz) water
250 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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