Healthy Menu Ideas: Fall
These healthy menus are 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).
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Fall Menu 1 Breakfast Sweet Oatmeal Lunch Fish Tacos Dinner Cheesy Chicken, Broccoli & Rice Bake Snacks Hummus & Salsa/Crackers See Recipes & Nutrition Info for this Menu |
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Fall Menu 2 Breakfast Scrambled Eggs Lunch Tuna Fish Sandwich Dinner Penne Pasta Pomodoro Snacks Edamame, Yogurt, Carrots & Almond Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 3 Breakfast Fruit & Yogurt Parfait Lunch Chicken & Fruit Salad Dinner Spaghetti & Vegetables Snacks Almonds, Pineapple w/Cottage Cheese, Celery w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 4 Breakfast Waffles, Peanut Butter, and Bananas Lunch Veggie Wrap Dinner One-Pot Lentil Dish Snacks Pear, Fruit Kabobs, String Cheese w/Almonds See Recipes & Nutrition Info for this Menu |
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Fall Menu 5 Breakfast Breakfast Burrito Lunch Roast Beef Sandwich Dinner Perfectly Peach Waffles Snacks Pear w/Almonds, Huckleberries w/Peanuts, Maple Sweet Potatoes w/Milk See Recipes & Nutrition Info for this Menu |
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Fall Menu 6 Breakfast Cereal & Milk Lunch Vegetable Soup & Garden Salad Dinner Grilled Eggplant & Tomato Sandwich Snacks Grapes w/String Cheese & Almonds, Simple Applesauce, Peanut Butter w/Wheat Crackers See Recipes & Nutrition Info for this Menu |
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Fall Menu 7 Breakfast Oatmeal w/ Fruits & Nuts Lunch Cheese Quesadilla Dinner Steak with Spinach Salad Snacks Pomegranate & Grapes, Popcorn, Whole Wheat Bagel w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 8 Breakfast Bagel, Eggs & Juice Lunch Quick ‘n Easy Pumpkin Soup & Salad Dinner Broiled Salmon w/ Brown Rice, Almonds & Broccoli Snacks Kumquats & Grapes, Whole Grain Granola Bars & Apple, Kiwifruit Cobbler & Vanilla Frozen Yogurt See Recipes & Nutrition Info for this Menu |
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Fall Menu 9 Breakfast Whole Wheat English Muffin w/Cheese & Tomato Lunch Roast Beef Pita, Apple & Milk Dinner Honey-Dijon Chicken w/Peach Salsa & Salad Snacks Oat Bran Muffins w/Butter, Brown Rice Cakes w/Baby Carrots, Apple-Hazelnut Salad in a Cup See Recipes & Nutrition Info for this Menu |
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Fall Thanksgiving Leftovers Menu Breakfast Oatmeal w/Baked Apples & Milk Lunch Turkey Enchiladas w/Pineapples & Milk Dinner Crazy Curly Broccoli Bake w/Sweet Potatoes, Cranberries, Dinner Roll & Unsweetened Tea Snacks Carrots w/Peanut Butter, Pear w/Walnuts, Pumpkin Pie See Recipes & Nutrition Info for this Menu |
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Fall Menu 11 Breakfast Fruit Pizza, Peanut Butter & Banana Smoothie Lunch Tuna Sandwich, Pears, Carrots, Milk Dinner Roasted Squash & Eggplant Casserole w/Chicken, Maple Sweet Potatoes, Salad Snacks Nann w/Hazelnut Spread & Apples, Popcorn, String Cheese w/Grapes See Recipes & Nutrition Info for this Menu |
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Fall Menu 12 Breakfast Fiber Cereal w/Bananas, Orange Juice Lunch Taco Roll-Up w/Pineapples, Milk Dinner Apple Chicken Stir Fry w/Salad, Dinner Roll, Milk Snacks Brown Bag Fruit Mix, Peanut Butter w/Baby Carrots, Apple Cider w/Pumpkin Seeds See Recipes & Nutrition Info for this Menu |
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Fall Menu 13 Breakfast Oatmeal w/Blueberries, 100% Juice Lunch Vegetarian Chili w/Sweet Potato, Milk Dinner Tilapia, Squash w/Pecans & Cranberries, Dinner Roll, Milk Snacks Banana Wrap, Baby Carrots & Almonds See Recipes & Nutrition Info for this Menu |
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Fall Menu 14 Breakfast Symphony of Fruit Pizza, Hard Boiled Egg, Milk Lunch Chicken Caesar Salad Wrap, Chicken Noodle Soup, Carrots Dinner Salmon & Pesto Pasta, Dinner Roll, Milk Snacks Apple, Bell Peppers w/Salad Dressing, Pears w/Orange Drizzle See Recipes & Nutrition Info for this Menu |
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Fall Menu 15 Breakfast Scrambled Eggs w/Quince, Toast, 100% Juice Lunch Avocado, Mozzarella & Tomato Sandwich w/Pears Dinner Vegetarian Sheppard’s Pie, Italian Bread, Milk Snacks Ranched-Up Hummus w/Carrots, Red Peppers & Pitas, Peanut Butter w/Apples See Recipes & Nutrition Info for this Menu |
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Fall Menu 16 Breakfast Greek Yogurt Parfait w/Bananas & Almonds, 100% Juice Lunch Hummus & Vegetable Pita, Carrots, Pretzels, String Cheese Dinner Baked Chicken, Apple-Cranberry Salad Toss, Apple Sauce, Milk Snacks Vegetable Dip w/Vegetables, Popcorn, Graham Crackers See Recipes & Nutrition Info for this Menu |
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Fall Menu 17 Breakfast Raspberry & Strawberry Smoothie, Toast, 100% Juice Lunch Apple & Pecan Salad, Yogurt w/Granola & Quince Dinner Smoking Shrimp Creole, Caribbean Pink Beans, Milk Snacks Pink Lady Apple Salsa w/Pita Chips, Almonds See Recipes & Nutrition Info for this Menu |
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Fall Menu 18 Breakfast Oatmeal w/Apples, Mangos & Almonds, 100% Juice Lunch Chicken & Fruit Salad, Carrots, Milk Dinner Salmon w/Apple-Stuffed Acorn Squash, Green Beans, Milk Snacks Apple & Cheese Crackers, Dried Apricots See Recipes & Nutrition Info for this Menu |
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Fall Menu 19 Breakfast Whole Wheat English Muffin w/Cheese & Tomato, Greek Yogurt, 100% Juice Lunch Roast Beef Pita w/Apple, Milk Dinner Spaghetti w/Spinach, Broccoli & Mushrooms, Dinner Roll Snacks Baby Carrots, Apple-Hazelnut Salad in a Cup, Peanut Butter w/Celery Stalks See Recipes & Nutrition Info for this Menu |
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Fall Menu 20 Breakfast Whole Wheat Bagel w/Peanut Butter, Milk Lunch Apple & Walnut Salad, Orange Dinner Fish Fillets w/Cranberry Chutney, Mashed Potatoes, Milk Snacks Peanut Hummus & Vegetables, Farmers Market Salsa w/Baked Tortilla Chips See Recipes & Nutrition Info for this Menu |
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Fall Menu 21 Breakfast Breakfast Cactus Pear Burrito, Pineapples, Milk Lunch Broccoli & Cheese Soup, Garden Salad, Apple, Milk Dinner Eggplant Bruschetta w/Whole Wheat Pasta, Dinner Roll, Green Beans Snacks Ants On a Log, Mixed Nuts w/Pear See Recipes & Nutrition Info for this Menu |
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Fall Menu 22 Breakfast Whole Wheat Bagel w/Hardboiled Egg, Juice Lunch Quick’n Easy Pumpkin Soup w/Garden Salad, Milk Dinner Broiled Salmon w/Brown Rice, Broccoli, Milk Snacks Granola Bars w/Apple, Kumquats & Grapes, Kiwifruit Cobbler w/Frozen Yogurt See Recipes & Nutrition Info for this Menu |
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Fall Menu 23 Breakfast Bran Cereal, Banana, Juice Lunch Grilled Steak & Peppers Salad, Roll, Milk Dinner Tilapia w/Pears & Potatoes, Roll, Milk Snacks Grilled Chicken Breast w/Dijon Mustard & Baby Carrots, English Muffin w/Cheddar Cheese & Tomato, After-School Strawberry Shake See Recipes & Nutrition Info for this Menu |
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Fall Menu 24 Breakfast Broccoli Omelet, Toast, Grapefruit, Milk Lunch Oven Fried Chicken Salad, Bun, Apple, Milk Dinner Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk Snacks Greek Yogurt w/Almonds & Blueberries, Peanut Butter w/Baby Carrots See Recipes & Nutrition Info for this Menu |
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Fall Menu 25 Breakfast Bagel w/Egg White, Tomato & Cheese, Orange, Milk Lunch Apple Chicken Stir Fry, Apricots, Milk Dinner Pork Chops in Warm Cherry Sauce, Roll, Broccoli, Milk Snacks Sweet & Savory Raisin Tapenade, String Cheese w/Baby Carrots See Recipes & Nutrition Info for this Menu |
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Fall Menu 26 Breakfast Peach Waffles, Smoothie, Milk Lunch Shrimp & Bok Choy Stir-Fry, Apple, Milk Dinner Chicken & Broccoli Alfredo, Cherries, Roll, Milk Snacks Almonds & Apricots, Vanilla Yogurt w/Granola See Recipes & Nutrition Info for this Menu |
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Fall Menu 27 Breakfast Oatmeal, Banana, Almonds, Milk Lunch Chicken Vegetable Soup, Roll, Pear, Milk Dinner Baked Cod, Brown Rice, Roll, Apple, Milk Snacks Celery w/Peanut Butter, Greek Yogurt w/Honey & Almond Slices See Recipes & Nutrition Info for this Menu |
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Fall Menu 28 Breakfast Pancakes, Blueberries, Peanut Butter, Milk Lunch Pear Bistro Salad, Apple, Roll, Milk Dinner Pork Tenderloin, Squash & Kale Risotto, Cherries, Roll, Milk Snacks Baby Carrots w/Hummus, Mozarella String Cheese w/Grapes & Almonds See Recipes & Nutrition Info for this Menu |
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Fall Menu 29 Breakfast Spanish Omelet, Strawberries, Toast, Milk Lunch Chicken Ratatouille, Roll, Apple, Milk Dinner Turkey Veggie Burgers, Brown Rice, Grapes, Milk Snacks Greek Yogurt w/Honey & Almonds, Banana w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 30 Breakfast Toast w/Avocado, Egg Whites w/Tomato, Grapefruit, Milk Lunch Roasted Vegetable Wrap, Strawberries, Milk Dinner Chicken Creole, Rice, Apple, Milk Snacks Almonds, Whole Wheat Toast w/Peanut Butter & Banana See Recipes & Nutrition Info for this Menu |
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Fall Menu 31 Breakfast Peanut Butter Oatmeal, Milk Lunch Tuna-Apple Salad Sandwich, Grapes, Milk Dinner Pumpkin Soup, Turkey Panini, Spinach, Milk Snacks Greek Yogurt w/Granola & Blueberries, Pear Nog See Recipes & Nutrition Info for this Menu |
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Fall Menu 32 Breakfast Cereal, Milk, Banana, Juice Lunch Spinach Salad, Roll, Almonds, Milk Dinner Steak Fajitas, Rice, Milk Snacks Greek Yogurt w/Honey, Baby Carrots w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 33 Breakfast Asparagus Frittata, Toast, Orange, Milk Lunch Salad Nicoise, Roll, Apple, Milk Dinner Chicken Orzo and Garbanzo Beans, Roll, Milk Snacks Mozzarella String Cheese w/Pear, Baby Carrots w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu: Thanksgiving Leftovers Breakfast Homemade Oatmeal, Banana, Milk Lunch Turkey Panini, Carrots, Milk Dinner Turkey Stew, Roll, Brussels Sprouts, Milk Snacks Greek Yogurt w/Cereal, Pear Nog, Toast w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 35 Breakfast English Muffin w/ Egg Whites, Banana, Milk Lunch Ginger Chicken w/ Broccoli & Grapefruit, Apple, Milk Dinner Seared Cod, Sweet Baked Potato, Roll, Milk Snacks Crunchy Apple Treasures, Whole Grain Cereal w/Yogurt & Blueberries See Recipes & Nutrition Info for this Menu |
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Fall Menu 36 Breakfast Avocado, Tomato & Egg White Breakfast Sandwich Lunch Roasted Vegetable Wrap Dinner 20-Minute Chicken Creole Snacks Almonds, Toast w/Peanut Butter & Banana Slices See Recipes & Nutrition Info for this Menu |
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Fall Menu 37 Breakfast Asparagus Frittata, Toast, Orange Lunch Salad Nicoise, Roll, Apple Dinner Chicken Orzo & Garbanzo Beans, Roll Snacks String Cheese w/Pear, Baby Carrots w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Fall Menu 38 Breakfast Peanut Butter Oatmeal, Milk Lunch Sirloin w/Roasted Vegetable Salad, Milk Dinner Chicken Tortas, Apple, Milk Snacks Whole Wheat Toast w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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7 Healthy Lunches Day 1 Tuna Pasta Salad with Avocado, Watermelon Strawberry Shake, Salad Day 2 Chicken & Broccoli Stir Fry with Brown Rice, Cantaloupe Day 3 Rainbow Veggie Pocket with Black Beans, Apple and Cottage Cheese Day 4 Clementine, Raisin and Goat Cheese Salad, Tomato Juice, Rye Crisp Bread Day 5 Black Bean & Sweet Potato Chili, Applesauce Day 6 Blueberry Shrimp Salad, Banana Raspberry Smoothie, Popcorn Day 7 Apple Turkey Gyro, Sunshine Salad, Cucumber Citrus Salad See Recipes & Nutrition Info for this Menu |
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Meals for Busy Weeknights Dinner 1 Chicken Veggie Risotto, Mixed Green Salad, Fresh Star Fruit Cups Dinner 2 Portobello Mushroom Fajitas, Spicy Black Beans, Pineapple Dinner 3 Herbed Garden Pizza, Zesty Tomato Soup, Pear & Celery Salad Dinner 4 Sunburst Stir Fry, Cantaloupe & Cottage Cheese Dinner 5 Creamy Squash Soup w/ Shredded Apples, Baked Salmon, Green Beans, Dinner Roll See Recipes & Nutrition Info for this Menu |
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Fall Menu 39 Breakfast Muesli Lunch Apple Turkey Gyro, Green Salad, Multigrain Chips Dinner Seared Cod with Pineapple Slaw, Lemony Carrots, Bulgur Pilaf Snacks Grapes, Granola Bar w/Vanilla Yogurt See Recipes & Nutrition Info for this Menu |
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7 Ideas for Meatless Mondays! Dinner 1 Corn & Beans w/Acorn Squash over Wild Rice, Brussels Sprouts w/Apples Dinner 2 Quick Minestrone Soup, Roasted Winter Squash & Mozzarella Quesadillas, Apple Treasure Dinner 3 Quick Red Lentils over Brown Rice, Lemon Spinach Dinner 4 Vegetarian Shepherd’s Pie, Green Salad w/Pear, Dinner Roll Dinner 5 Very Veggie Fettuccine w/Beans, Quick Green Beans, Cantaloupe Dinner 6 Collards & Black Eyed Peas Casserole over Brown Rice, Blueberry-Pineapple Parfait Dinner 7 Sweet Potato & Black Bean Stew, Cornbread Muffin See Recipes & Nutrition Info for this Menu |
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Healthy Kid-Friendly Dinners Dinner 1 Apple Corn Chili, Cheesy Toast Dinner 2 Rosemary Lemon Chicken w/Vegetables, Pears w/Orange Drizzle, Dinner Roll Dinner 3 Potato Skins w/Buffalo Chicken, Broccoli Mandarin Orange Salad Dinner 4 Asian Mango & Chicken Wraps, Oven Wedge Fries Dinner 5 Easy Fish Sticks w/Basil Dipping Sauce, Spiced Apples, Florida Sunshine Shake Dinner 6 Perfectly Peachy Waffles w/Nut Butter, Red & Yellow Pepper Omelet Dinner 7 Healthy Burger w/Fries, Cran-licious Smoothie See Recipes & Nutrition Info for this Menu |
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Quick Meals For A Busy Day Breakfast Peanut Butter Oatmeal w/Banana Lunch Red Pepper & Spinach Wrap, Carrots & Hummus, Cottage Cheese w/ Peaches Dinner Chicken Cacciatore over Rice, Parmesan Green Beans Snacks Almonds, Grapes w/Popcorn, Ambrosia See Recipes & Nutrition Info for this Menu |
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Leftover Thanksgiving Meal Ideas Breakfast Bell Pepper & Onion Strata w/Fresh Salsa, Cantaloupe, Coffee, Milk Lunch Tarragon & Leftover Turkey Salad, Apple & Fennel Soup, Milk Dinner Spinach & Pesto Pasta, Arugula & Red Onion Salad Snacks Cheddar Cheese w/Crackers & Apple, Bruschetta with Roasted Sweet Red Peppers, Apricot Yogurt Parfaits See Recipes & Nutrition Info for this Menu |
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7 Vegetarian Main Dishes Dish 1 Easy Eggplant Stir-Fry w/Cashews, Steamed Broccoli, Power Gold Smoothie Dish 2 Mexican Rice Pilaf, Mexican Veggies Dish 3 Lentil Vegetable Salad, Green Beans w/Roasted Red Peppers, After-School Strawberry Shake Dish 4 Quick Cauliflower Chick Pea Curry w/Brown Rice, Pineapple Dish 5 Beet & Spinach Couscous, Tofu, Avocado & Blueberry Fruit Salad Dish 6 Dandelion Fruit Salad, Black Beans & Rice, Island Shake Dish 7 Spinach Fettuccine w/Sun-Dried Tomatoes, Mushroom Brushchetta, Warm Brussels Sprouts Salad See Recipes & Nutrition Info for this Menu |
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Healthy Back to School Breakfasts Day 1 Summer Breeze Smoothie, Symphony of Fruit Pizza w/Nuts Day 2 Sweet Potato Pancakes w/Applesauce, Turkey Sausage Day 3 Fruity Homemade Oatmeal w/Nuts Day 4 Red & Yellow Bell Pepper Omelet, Purple Party Parfait w/Granola Day 5 Fruit Kabobs & Sweet Yogurt Dip, Scrambled Egg, Toast See Recipes & Nutrition Info for this Menu |
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Warm Meals for Cool Weekends Day 1 Breakfast Banana-Berry Pancakes, Turkey Sausage Lunch Veggie Fajitas Dinner Bouillabaisse, Mushroom Bruschetta, Pear & Celery Salad Snacks Cottage Cheese w/Mandarin Oranges, Peanut Hummus & Vegetables, Rise & Shine Cobbler Day 2 Breakfast Fruity Homemade Oatmeal w/Pecans, Latte Lunch Mediterranean Bow Ties, Steamed Broccoli Dinner Sweet Potatoes w/Maple Syrup, Pork Chop, Warm Brussels Sprouts Salad Snacks Banana w/Yogurt, Apple-Cranberry Salad Toss w/ Pretzels, Baked Quince for the Slow Cooker See Recipes & Nutrition Info for this Menu |
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7 Days of Lunch Lunch 1 New Wave Chicken Salad Wraps, Pita Chips, Grapes Power Gold Smoothie Lunch 2 Raisin Waldorf Salad w/Tortilla, Yogurt, Bell Pepper, Cantaloupe Lunch 3 Tuna Pasta Salad w/Avocado, Carrots, Cheese, Guava Juice Lunch 4 Rainbow Veggie Pocket, Edamame Lunch 5 Banana Dog, Tropical Fruit Snacking Cup, Celery Sticks Lunch 6 Honey-Dijon Chicken w/Peach Salsa, Mixed Berry Salad, Cornbread Muffin Lunch 7 Grandma’s Chicken Vegetable Soup, Dinner Roll, Apple See Recipes & Nutrition Info for this Menu |
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A Menu Full of Fall Flavors Breakfast Muesli, Latte Lunch Grilled Eggplant & Tomato Sandwich, Baked Carrot Fries w/Cumin, Apple Smoothie Dinner Turkey & Cranberry Stew, Arugula & Red Onion Salad Snacks Hardboiled Egg w/Tangerine, Very Veggie Snack Pizza, Berry Bread Pudding See Recipes & Nutrition Info for this Menu |
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Game Day Menu Breakfast Power Berry Smoothie, Symphony of Fruit Pizza Lunch Potato Skins w/Buffalo Chicken, Spinach Black Bean Salad Dinner California Avocado Taco w/Fish, Citrus Slaw, Mexican Vegetables Snacks Dried Figs w/Pretzels, Fresh Fruit w/Cinnamon Yogurt Dip, Bookworm Apple Bark See Recipes & Nutrition Info for this Menu |
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Halloween Menu Breakfast Peachy Spider Waffle, Bacon Lunch Veggie Stuffed Pita, After-School Strawberry Shake, Carrot Fingers Dinner Red Lentil Soup, Cheesy Ghost Toast Snacks Veggie Snake in the Grass, Pumpkin Orange, Brainy Applesauce See Recipes & Nutrition Info for this Menu |
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New Ideas for Thanksgiving Leftovers Breakfast Cran-licious Smoothie, Spanish Omelet, Toast Lunch Raisin Waldorf Salad w/Tortilla, Broccoli Mandarin Orange Salad Dinner Turkey & Cranberry Stew, Apple-Cranberry Salad Toss, Dinner Roll Snacks Blueberry-Pineapple Parfait, Peanut Hummus & Vegetables, Ginger Poached Pear See Recipes & Nutrition Info for this Menu |
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Visit MyPyramid.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.
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