Healthy Menu Ideas for Fall: Menu 39

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		Muesli 1 serving Muesli 1 cup (8oz) coffee		331 Calories
Lunch		Apple Turkey Gyro, Green Salad, Multigrain Chips 1 serving Apple Turkey Gyro 2 cups mixed greens ½ cup cucumber, sliced 1 tablespoon ranch dressing, low-calorie 1 single serving bag of multigrain chips 1 cup (8oz) milk, nonfat		486 Calories
Dinner		Seared Cod with Pineapple Slaw, Lemony Carrots, Bulgur Pilaf 1 serving Seared Cod with Pineapple Slaw 1 serving Lemon Carrots 1 serving bulgur pilaf 1 tablespoon margarine spread, low-calorie 1 cup (8oz) milk, nonfat		675 Calories
Snack #1		1 cup grapes, seedless 2 cups (16oz) water		104 Calories
Snack #2		1 crunchy granola bar 1 cup (8oz) vanilla yogurt, low-fat 2 cups (16oz) water		396 Calories

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.

Back to Menu