7 Healthy Seasonal Lunch Ideas for Fall
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.
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Day 1
| Meal |  |
Ingredients | |
Calories/Serving |
| Lunch |  |
Tuna Apple Salad Sandwich, Cucumber Slices, Cantaloupe
1 serving Tuna Apple Salad Sandwich 1 cup cucumber, sliced with skin on 1 cup cantaloupe, diced 1 cup (8oz) milk, nonfat |
|
530 Calories |
| Nutrition Info | ||
| Total Calories: 530 % Fat: 17% % Saturated Fat: 3% % Carbohydrate: 55% % Protein: 31% |
Sodium: 680 mg Cholesterol: 32 mg Fiber: 8 g Vitamin A: 68% Vitamin C: 88% Calcium: 43% |
Grains: 2 ounces Vegetables: 1 cup Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 3 ½ ounces |
Day 2
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Pineapple Black Bean Salad, Apple Slices
1 serving Pineapple Black Bean Salad 1 apple, sliced 1 cup (8oz) milk, nonfat |
|
539 Calories |
| Nutrition Info | ||
| Total Calories: 539 % Fat: 14% % Saturated Fat: 2% % Carbohydrate: 75% % Protein: 14% |
Sodium: 514 mg Cholesterol: 5 mg Fiber: 16 g Vitamin A: 24% Vitamin C: 124% Calcium: 40% |
Grains: 1 ½ ounces Vegetables: ¾ cup Fruits: 2 ½ cups Milk: 1 cup Meat and Beans: 0 ounces |
Day 3
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Roasted Butternut Squash & Spinach Salad, Dinner Roll, Baby Carrots
1 serving Roasted Butternut Squash & Spinach Salad 1 whole-grain roll 8 baby carrots 1 cup (8oz) milk, nonfat |
|
502 Calories |
| Nutrition Info | ||
| Total Calories: 502 % Fat: 33% % Saturated Fat: 6% % Carbohydrate: 57% % Protein: 15% |
Sodium: 465 mg Cholesterol: 8 mg Fiber: 7 g Vitamin A: 185% Vitamin C: 40% Calcium: 46% |
Grains: 1 ½ ounces Vegetables: 1 ¾ cups Fruits: ¼ cup Milk: 1 cup Meat and Beans: 0 ounces |
Day 4
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Wrap-It-Up, Orange, Celery Sticks
1 serving Wrap-It-Up! 1 orange 4 celery sticks (~5” long) 1 cup (8oz) milk, nonfat |
|
510 Calories |
| Nutrition Info | ||
| Total Calories: 510 % Fat: 25% % Saturated Fat: 5% % Carbohydrate: 63% % Protein: 14% |
Sodium: 710 mg Cholesterol: 10 mg Fiber: 10 g Vitamin A: 71% Vitamin C: 152% Calcium: 50% |
Grains: 2 ½ ounces Vegetables: 1 ½ cups Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 0 ounces |
Day 5
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Farmers’ Market Gazpacho w/Avocado, Cornbread, Nectarine
1 Serving Farmers’ Market Gazpacho 1 cornbread muffin 1 nectarine, diced 1 cup (8oz) milk, nonfat |
|
514 Calories |
| Nutrition Info | ||
| Total Calories: 514 % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 71% % Protein: 15% |
Sodium: 473 mg Cholesterol: 20 mg Fiber: 15 g Vitamin A: 79% Vitamin C: 433% Calcium: 45% |
Grains: 1 ½ ounces Vegetables: 3 ¾ cups Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 0 ounces |
Day 6
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Chick-Chick Salad, Greek Yogurt w/Berries, Cookie
1 serving Chick-Chick Salad 1 – 6oz Greek yogurt, plain, nonfat 1 small oatmeal-raisin cookie 2 cups (16oz) water |
|
501 Calories |
| Nutrition Info | ||
| Total Calories: 501 % Fat: 19% % Saturated Fat: 4% % Carbohydrate: 49% % Protein: 33% |
Sodium: 331 mg Cholesterol: 50 mg Fiber: 9 g Vitamin A: 3% Vitamin C: 29% Calcium: 27% |
Grains: 1 ½ ounces Vegetables: ¾ cup Fruits: ½ cup Milk: ¾ cup Meat and Beans: 2 ounces |
Day 7
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch | |
Apple-Hazelnut Salad in a Cup, Berry Banana Smoothie
1 serving Apple-Hazelnut Salad in a Cup 1 serving Berry Banana Smoothie |
|
530 Calories |
| Nutrition Info | ||
| Total Calories: 530 % Fat: 15% % Saturated Fat: 1% % Carbohydrate: 83% % Protein: 10% |
Sodium: 220 mg Cholesterol: 1 mg Fiber: 10 g Vitamin A: 43% Vitamin C: 161% Calcium: 22% |
Grains: 0 ounces Vegetables: ½ cup Fruits: 2 ¾ cups Milk: ¼ cup Meat and Beans: ½ ounces |
Visit ChooseMyPlate.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.
