Healthy Menu Ideas for Fall: Menu 25
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 |  |
Bagel w/Egg White, Tomato & Cheese, Orange, Milk 1 whole wheat bagel 1 egg white, cooked 2 slices tomato 2 Tbsp reduced-fat cheddar cheese 1 orange 1 cup (8oz) nonfat milk |
|
448 Calories |
 |
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| Lunch | |
Apple Chicken Stir Fry, Apricots, Milk Apple Chicken Stir Fry Celebrate the season with sweet apples and savory chicken in this delicious meal. It’s ready in just 15 minutes! See Recipe 5 apricots, dried 1 cup (8 oz) nonfat milk |
|
513 Calories |
|
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| Dinner | |
Pork Chops, Roll, Broccoli, Milk Pork Chops in Warm Cherry Sauce If you don’t have tarragon, try using rosemary. It complements pork beautifully. See Recipe 1 whole wheat roll 1 cup broccoli, steamed 1 cup (8 oz) nonfat milk |
|
651 Calories |
|
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| Snack #1 | |
Raisin Tapenade Sweet & Savory Raisin Tapenade Make a double batch of this spread, refrigerate it overnight and serve it at a luncheon or dinner party the next day! See Recipe 16 oz water |
|
250 Calories |
|
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| Snack #2 | |
1 string cheese, mozzarella, part-skim ½ cup baby carrots 16 oz water |
|
107 Calories |
| Total Calories: 1,969 | ||
| % Fat: 15.8% % Saturated Fat: 4.4% % Carbohydrate: 59% % Protein: 23% |
Sodium: 1,491 mg Cholesterol: 173 mg Fiber: 42 g Vitamin A: 509% Vitamin C: 360% Calcium: 160% Iron: 64% |
Grains: 6.6 oz Vegetables: 2 ¾ cups Fruit: 3 ¼ cups Milk: 3 ¾ cups Meat & Beans: 6.8 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.
Fruit and Vegetable Recipe Search
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Getting Kids to Help You in the Kitchen
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