Healthy Menu Ideas for Summer: Menu 8
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 | ![]() | Scrambled Eggs w/Pineapple, Toast, Milk 2 eggs, scrambled 1/2 cup pineapple, cubed | ![]() | 520 calories |
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Lunch | ![]() | Grilled Chicken Sandwich w/Side Salad, Milk 1 grilled chicken sandwich w/lettuce, tomato & onions (fast food) | ![]() | 508 calories |
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Dinner | ![]() | Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries Salad 1 small (2 1/2 inches) whole wheat dinner roll 1/2 cup cherries | ![]() | 563 calories |
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Snack #1 | ![]() | 1 medium banana 16 oz water | ![]() | 110 calories |
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Snack #2 | ![]() | Berry Good Milkshakes Berry Good Milkshakes | ![]() | 240 calories |
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Snack #3 | ![]() | 1 cup baby carrots 16 oz water | ![]() | 53 calories |

Total Calories: 1,993 | ||
% Fat: 23% % Saturated Fat: 7% % Carbohydrate: 56% % Protein: 21% | Sodium: 2,298 mg Cholesterol: 463 mg Fiber: 49 g Vitamin A: 256% Vitamin C: 181% Calcium: 168% Iron: 80% | Grains: 7 ½ oz Vegetables: 3 cups Fruit: 3 ¼ cups Milk: 3 ½ cups Meat & Beans: 8 ¾ 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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