Valentine’s Day Menu
Surprise your loved one with a home cooked meal. Choose one meal or pamper her/him with a whole day of heart-healthy, delicious eats. 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 |  |
Heartwarming Oatmeal w/Fruit & Nuts 1 serving Heartwarming Oatmeal w/ Fruits & Nuts 1 cup (8oz) milk, nonfat 1 cup (8oz) coffee |
|
359 Calories |
 |
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| Lunch | |
Herbed Garden Pizza, Spinach Black Bean Salad, Greek Yogurt w/Strawberries 1 serving Herbed Garden Pizza 1 serving Spinach Black Bean Salad 1 6oz Greek yogurt 1 teaspoon honey, drizzled into the shape of a heart 5 medium strawberries 1 cup (8oz) water |
|
631 Calories |
|
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| Dinner | |
Pork Roast w/Cranberry Chutney, Garlic Mashed Potatoes, Asparagus Sauté 1-3oz serving pork loin, roasted 1 serving Cranberry Chutney 1 serving Garlic Mashed Potatoes 1 serving Asparagus Sauté 1 cup (8oz) milk, nonfat |
|
565 Calories |
|
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| Snack #1 | |
1 serving Banana Raspberry Smoothie | |
120 Calories |
|
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| Snack #2 | |
1 serving Broiled Tomatoes & Cheese 5 whole-wheat, woven style crackers, low-sodium 2 cups (16oz) water |
|
209 Calories |
|
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| Snack #3 | |
½ cup mixed berries 2 tablespoons whipping cream, light 1 teaspoon dark chocolate shavings, sprinkle on top 1 cup (8oz) water |
|
89 Calories |
| Total Calories: 1,973 | ||
| % Fat: 25% % Saturated Fat: 7% % Carbohydrate: 56% % Protein: 23% |
Sodium: 1787 mg Cholesterol: 115 mg Fiber: 46 g Vitamin A: 160% Vitamin C: 347% Calcium: 160% |
Grains: 4 ½ ounces Vegetables: 5 cups Fruits: 3 ½ cups Milk: 4 cups Meat and Beans: 3 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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