Healthy Menu Ideas for Winter: Menu 28
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 | ![]() | Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal 1 cup (8oz) nonfat milk | ![]() | 469 Calories |
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Lunch | ![]() | Red Lentil Soup, Roll, Apple, Milk Red Lentil Soup 1 whole wheat roll 1 cup (8 oz) nonfat milk | ![]() | 553 Calories |
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Dinner | ![]() | Herbed Chicken w/Broccoli, Rice, Roll, Milk Herbed Chicken w/Broccoli 1 cup brown rice, cooked 1 cup (8 oz) nonfat milk | ![]() | 615 Calories |
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Snack #1 | ![]() | 1 sl toast 1 Tbsp natural peanut butter 16 oz water | ![]() | 204 Calories |
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Snack #2 | ![]() | 6 4” celery sticks 1 cup cucumber slices 4 Tbsp hummus | ![]() | 183 Calories |
Total Calories: 2,024 | ||
% Fat: 21% % Saturated Fat: 4.3% % Carbohydrate: 58% % Protein: 21% | Sodium: 1,567 mg Cholesterol: 108 mg Fiber: 39 g Vitamin A: 259% Vitamin C: 226% Calcium: 119% Iron: 63% | Grains: 6 oz Vegetables: 3 cups Fruit: 2 ½ cups Milk: 3 cups Meat & Beans: 10 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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