Healthy Menu Ideas for Spring: Menu 18
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal | ![]() | Ingredients | ![]() | Calories/Serving |
Breakfast | ![]() | Peanut Butter, Walnut & Apple Wrap, Milk Wrap 1 cup (8 oz) skim milk | ![]() | 394 calories |
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Lunch | ![]() | Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad Sandwich Healthy Fruit Salad 16 oz water | ![]() | 501 calories |
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Dinner | ![]() | Bowtie Pasta w/Chicken, Broccoli & Feta, Milk Bowtie Pasta w/Chicken, Broccoli & Feta 2 cups (16 oz) skim milk | ![]() | 605 calories |
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Snack #1 | ![]() | Salsa w/Baked Tortilla Chips Farmers Market Salsa 1 oz baked tortilla chips | ![]() | 189 calories |
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Snack #2 | ![]() | 1 cup vanilla ice cream, low-fat 1 cup sliced strawberries, kiwifruit & blueberries 16 oz water | ![]() | 302 calories |

Total Calories: 1,991 | ||
% Fat: 20% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 21% | Sodium: 2,184 mg Cholesterol: 105 mg Fiber: 42 g Vitamin A: 127% Vitamin C: 490% Calcium: 160% Iron: 160% | Grains: 7 oz Vegetables: 3 ¼ cups Fruit: 4 ½ cups Milk: 4 ¼ cups Meat & Beans: 6 oz |
Visit MyPlate.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.
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