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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).

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

Visit MyPyramid.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
  • 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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