Healthy Menu Ideas for Winter: Menu 11
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 | ![]() | Orange Compote w/Yogurt & Milk Fresh Orange Compote w/Granola 1 cup (8 oz) yogurt, plain | ![]() | 368 calories |
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Lunch | ![]() | Tofu, Lettuce & Tomato Sandwich w/Garden Salad & Milk TLT (Tofu, Lettuce, Tomato) Sandwich 1 ½ cups garden salad (spinach leaves and other vegetables of your choice) | ![]() | 448 calories |
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Dinner | ![]() | Spaghetti w/Olive Oil, Sun-Dried Tomatoes & Broccoli 2 cups spaghetti, whole wheat, cooked 16 oz water | ![]() | 639 calories |
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Snack #1 | ![]() | 1 medium apple 2 Tbsp peanut butter, low-sodium 16 oz water | ![]() | 316 calories |
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Snack #2 | ![]() | Pear Sauce w/Vanilla Ice Cream Pear Sauce ½ cup ice cream, vanilla, low-fat | ![]() | 257 calories |

Total Calories: 2,026 | ||
% Fat: 26% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 16% | Sodium: 2,110 mg Cholesterol: 30 mg Fiber: 48 g Vitamin A: 100% Vitamin C: 233% Calcium: 161% Iron: 75% | Grains: 6 oz Vegetables: 3 cups Fruit: 4 ½ cups Milk: 3 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
- Salt: <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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