St. Patrick’s Day Menu
Irish or not, this menu is full of Irish flavor and green foods for a festive St. Patrick’s Day! 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 |  |
Asparagus Frittata, Broiled Tomato Half, Toast 1 serving Asparagus Frittata ½ tomato, broiled 2 slices whole-wheat bread, toasted 1 tablespoon cream cheese spread, fat-free 1 cup (8oz) orange juice |
|
539 Calories |
 |
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| Lunch | |
Spinach Salad w/Apples & Eggs, Easy Vegetable Soup 1 serving Spinach Salad w/Apples & Eggs 1 serving Easy Vegetable Soup 1 cup (8oz) milk, nonfat |
|
543 Calories |
|
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| Dinner | |
Oven-Baked Salmon w/Snow Peas, Roasted Red Potatoes 1 serving Oven-Baked Salmon w/Snow Peas 1 serving Roasted Red Potatoes 1 cup (8oz) milk, nonfat |
|
518 Calories |
|
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| Snack #1 | |
½ cup cottage cheese, low-sodium ½ green apple, chopped 2 cups (16oz) water |
|
117 Calories |
|
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| Snack #2 | |
1 serving Simple Guacamole 8 baby carrots 5 whole-wheat, woven style crackers, low-sodium 2 cups (16oz) water |
|
199 Calories |
|
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| Snack #3 | |
1 cup green grapes 1 cup (8oz) water |
|
104 Calories |
| Total Calories: 2,020 | ||
| % Fat: 22% % Saturated Fat: 5% % Carbohydrate: 58% % Protein: 23% |
Sodium: 2161 mg Cholesterol: 300 mg Fiber: 43 g Vitamin A: 329% Vitamin C: 329% Calcium: 155% |
Grains: 3 ½ ounces Vegetables: 8 cups Fruits: 3 ¾ cups Milk: 2 ¾ 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
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