Healthy Menu Ideas for Fall: Menu 23

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		Bran Cereal, Banana, Juice ¾ cup bran cereal ½ cup nonfat milk 1 medium banana 1 cup (8oz) 100% fruit juice		354 Calories
Lunch		Grilled Steak & Peppers Salad, Roll, Milk Grilled Steak & Peppers Salad w/Pears Soak up the last of the summer sunshine with this delicious meal that can be cooked on the grill. See Recipe 1 whole wheat roll 1 cup (8 oz) nonfat milk		569 Calories
Dinner		Tilapia w/Pears & Potatoes, Roll, Milk Easy Oven Packet Caribbean Tilapia w/Pears & Carnival Potatoes Take a trip to the Caribbean with this quick and simple supper. The best part is the easy clean-up! See Recipe 1 whole wheat roll 1 cup (8 oz) nonfat milk		559 Calories
Snack #1		3 oz grilled chicken breast 1 Tbsp Dijon mustard ½ cup baby carrots 16 oz water		123 Calories
Snack #2		1 whole wheat English muffin 2 Tbsp low-fat cheddar cheese 2 tomato slices 16 oz water		143 Calories
Snack #3		After-School Strawberry Shake ⅛ cup whole, natural almonds		257 Calories

Visit MyPlate.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
• 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.

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