Spring Fever Menu
The days are longer, birds are chirping, and plants are starting to peak out from the soil. Take advantage of the beautiful spring produce that is starting to appear in stores and whip up some delicious spring meals. 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 |  |
Symphony of Fruit Pizza 1 serving Symphony of Fruit Pizza 1 cup (8oz) milk, nonfat |
|
311 Calories |
 |
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| Lunch | |
Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette 1 serving Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette 1 cup (8oz) water |
|
500 Calories |
|
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| Dinner | |
BBQ Chicken Breast, Springtime Skillet, Cauliflower w/Paprika-Garlic Sauce 1-3oz grilled chicken breast, skinless, boneless 1 tablespoon BBQ sauce 1 serving Springtime Skillet 1 serving Cauliflower w/Paprika-Garlic Sauce 1 cup (8oz) milk, nonfat |
|
550 Calories |
|
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| Snack #1 | |
1 6oz Greek yogurt, plain, fat-free 1 ounce almonds (~22 pieces), roasted, unsalted 2 cups (16oz) water |
|
269 Calories |
|
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| Snack #2 | |
1 serving Bookworm Apple Bark 2 cups (16oz) water |
|
136 Calories |
|
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| Snack #3 | |
1 serving Frosty Orangeliciousness | |
211 Calories |
| Total Calories: 1,977 | ||
| % Fat: 22% % Saturated Fat: 3% % Carbohydrate: 56% % Protein: 26% |
Sodium: 1851 mg Cholesterol: 196 mg Fiber: 40g Vitamin A: 79% Vitamin C: 377% Calcium: 160% |
Grains: 4 ½ ounces Vegetables: 3 ¾ cups Fruits: 2 ½ cups Milk: 3 cups Meat and Beans: 7 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
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Ask The Expert About Fruits and Vegetables
