Healthy Menu Ideas for Spring: Menu 30
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
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal | ![]() | Ingredients | ![]() | Calories/Serving |
Breakfast | ![]() | Tomato & Garlic Omelet, Banana, Milk Tomato & Garlic Omelet 1 banana, medium | ![]() | 423 Calories |
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Lunch | ![]() | Chicken & Bean Salad, Roll, Apple, Milk Chicken & White Bean Salad 1 roll, whole wheat 1 cup (8 oz) nonfat milk | ![]() | 483 Calories |
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Dinner | ![]() | Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk Vegetable Pasta w/Tomatoes 1 roll, whole wheat 1 cup (8 oz) nonfat milk | ![]() | 574 Calories |
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Snack #1 | ![]() | 1 sl toast, whole wheat 1 Tbsp peanut butter, natural 16oz water | ![]() | 177 Calories |
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Snack #2 | ![]() | ¼ cup almonds, whole, natural 16oz water | ![]() | 213 Calories |
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Snack #3 | ![]() | ½ cup baby carrots 2 Tbsp hummus 16oz water | ![]() | 80 Calories |
Total Calories: 1,950 | ||
% Fat: 29% % Saturated Fat: 4% % Carbohydrate: 50% % Protein: 20% | Sodium: 2,208 mg Cholesterol: 43 mg Fiber: 37 g Vitamin A: 263% Vitamin C: 156% Calcium: 137% Iron: 75% | Grains: 6.3 oz Vegetables: 2 ↸ cups Fruit: 3 cups Milk: 4 ⅓ cups Meat & Beans: 10.4 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.
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables