Healthy Menu Ideas for Summer: Menu 10
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 | ![]() | French Toast w/Peaches & Raspberries, Milk 2 slices whole wheat bread 1 cup (8 oz) skim milk | ![]() | 397 calories |
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Lunch | ![]() | Avocado, Mozzarella & Tomato Sandwich w/Pear Sandwich 1 medium pear | ![]() | 543 calories |
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Dinner | ![]() | Rotini & Bean Salad w/Lettuce, Garden Salad Rotini & Bean Salad w/Lettuce 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) | ![]() | 625 calories |
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Snack #1 | ![]() | Cool Quesa w/Milk Cool Quesa 1 cup (8 oz) low-fat milk | ![]() | 214 calories |
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Snack #2 | ![]() | ½ cup almonds, unsalted 16 oz water | ![]() | 212 calories |

Total Calories: 1,991 | ||
% Fat: 35% % Saturated Fat: 9% % Carbohydrate: 46% % Protein: 19% | Sodium: 2,267 mg Cholesterol: 300 mg Fiber: 46 g Vitamin A: 134% Vitamin C: 147% Calcium: 148% Iron: 153% | Grains: 5 ½ oz Vegetables: 3 ¼ cups Fruit: 2 ½ cups Milk: 3 ½ cups Meat & Beans: 5 ½ oz |
Visit MyPyramid.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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