Stories

Healthy Menu Ideas for Fall: Menu 13

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

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Get This Week’s Healthy Menu Idea via Email

Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

Meal	Ingredients	Calories/Serving
Breakfast	Oatmeal w/Blueberries, 100% Juice 1 cup oatmeal, quick ½ cup (4 oz) skim milk ¼ cup blueberries ½ oz (approximately 7) walnuts, chopped 1 tsp cinnamon & sugar mixture 1 cup (8 oz) 100% orange juice	578 calories

Lunch	Vegetarian Chili w/Sweet Potato, Milk Vegetarian Chili w/Spinach Try a meatless mixture of pinto beans, kidney beans, tomatoes, spinach and garlic topped over brown rice in our Vegetarian Chili w/Spinach recipe—ready in 30 minutes! 1 medium sweet potato, baked 1 tsp butter Pinch of cinnamon 1 ½ cups (12 oz) skim milk	539 calories

Dinner	Tilapia, Squash w/Pecans & Cranberries, Dinner Roll, Milk 3 oz tilapia, broiled or baked 2 tsp butter Mrs. Dash (season according to preference) Squash w/Pecans & Cranberries This recipe is sure to be a seasonal favorite with an award-winning combination of cranberries, squash, pecans, and a hint of lemon juice! See Recipe 1 whole wheat dinner roll 1 ½ cups (12 oz) skim milk	526 calories

Snack #1	Banana Wrap 1 medium banana 1 Tbsp peanut butter, low-sodium 1- 6” whole wheat tortilla Spread peanut butter on tortilla. Place banana on end of tortilla and roll. 16 oz water	273 calories

Snack #2	½ cup baby carrots 1/8 cup almonds, unsalted 16 oz water	133 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,049
% Fat: 26% % Saturated Fat: 7.5% % Carbohydrate: 56% % Protein: 18%	Sodium: 1,395 mg Cholesterol: 113 mg Fiber: 38 g Vitamin A: 348% Vitamin C: 163% Calcium: 134% Iron: 93%	Grains: 6 oz Vegetables: 3 cups Fruit: 2 ½ cups Milk: 3 ½ cups Meat & Beans: 8 ½ oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

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.

Back to Menu

This Week’s Healthy Menu Idea Archive

Get This Week’s Healthy Menu Idea via Email

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Healthy Menu Ideas for Fall: Menu 13

Other Stories

15 Hacks For A Healthy Back-To-Busy Season

Cool Dinner Ideas For Hot Summer Days

Embrace The Power Of Plant-Forward