The Simple Menu
Not much of a cook or don’t feel like cooking? Here are some easy-to-prepare foods that only need a microwave or a few simple kitchen gadgets. 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 |  |
Banana Split Oatmeal w/Almonds 1 serving Banana Split Oatmeal ½ ounce (~11) almonds, roasted, unsalted, ground ½ cup (4oz) orange juice |
|
395 Calories |
 |
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| Lunch | |
Twice Baked Sweet Potato, New Wave Chicken Salad Wrap, Pretzels 1 serving Twice Baked Sweet Potato 1 serving New Wave Chicken Salad Wrap (use packaged chicken or tuna) 1 cup multi-grain pretzels 1 cup (8oz) milk, nonfat |
|
468 Calories |
|
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| Dinner | |
Bouillabaisse, Mixed Green Salad w/Oranges & White Beans, Dinner Roll 1 serving Bouillabaisse 1 serving Mixed Greens w/Fresh Oranges & White Beans 1 whole-wheat dinner roll 1 cup (8oz) milk, nonfat |
|
649 Calories |
|
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| Snack #1 | |
½ cup blueberries 1 cup cottage cheese, low-fat, low-sodium 2 cups (16oz) water |
|
205 Calories |
|
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| Snack #2 | |
4 celery sticks (5” long) 1 hardboiled egg 2 cups (16oz) water |
|
74 Calories |
|
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| Snack #3 | |
1 serving Fruit Skewers w/Yogurt Dip 1 cup (8oz) water |
|
90 Calories |
| Total Calories: 1,881 | ||
| % Fat: 17% % Saturated Fat: 3% % Carbohydrate: 62% % Protein: 24% |
Sodium: 2002 mg Cholesterol: 280 mg Fiber: 44g Vitamin A: 229% Vitamin C: 368% Calcium: 149% |
Grains: 5 ½ ounces Vegetables: 4 ¾ cups Fruits: 3 cups Milk: 3 ¼ cups Meat and Beans: 5 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
