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Healthy Menu Ideas for Summer: Menu 25

 

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per 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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast English Muffin w/Egg Whites, Banana, Milk

 

1 whole wheat English muffin, toasted
½ cup egg whites, cooked
2 slices tomato
2 Tbsp low fat cheddar cheese

 

1 banana, medium
1 cup (8oz) nonfat milk

410 Calories
Lunch Shrimp Salad Sandwich, Apple, Milk

 

Shrimp Confetti Salad Sandwich w/Grapes
Enjoy this sweet and savory sandwich for lunch or dinner! See Recipe

 

1 apple, cored and sliced
1 cup (8 oz) nonfat milk

508 Calories
Dinner Chicken & Potato Grill, Pineapple, Roll, Milk

 

Chicken & Potato Fiesta Grill
Enjoy al fresco dining this summer with this delicious grilled meal. See Recipe

 

1 cup pineapple chunks
1 whole wheat roll

 

1 cup (8 oz) nonfat milk

744 Calories
Snack #1 ¼ cup whole natural almonds
1 Tbsp raisins

 

16oz water

246 Calories
Snack #2 4 4” celery sticks
1 Tbsp natural peanut butter, reduced fat
1 Tbsp semi-sweet chocolate chips

 

16oz water

153 Calories
 
 

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,061    
% Fat: 17.6%
% Saturated Fat: 3.3%
% Carbohydrate: 29%
% Protein: 23%
Sodium: 1,668 mg
Cholesterol: 303 mg
Fiber: 64 g
Vitamin A: 264%
Vitamin C: 292%
Calcium: 179%
Iron: 96%
Grains: 11 oz
Vegetables: 5 ¾ cups
Fruit: 3 ½ cups
Milk: 3 cups
Meat & Beans: 16 oz
 
 

Visit MyPlate.gov to determine your daily calorie recommendation.

 
 

Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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