Healthy Menu Ideas for Fall: Menu 24

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

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).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast Broccoli Omelet, Toast, Grapefruit, Milk

Broccoli Omelet
Try adding your favorite vegetables to this healthier version of a traditional omelet. It is low in cholesterol and high in flavor! See Recipe

1 slice whole wheat toast
½ grapefruit

1 cup (8oz) nonfat milk
391 Calories
Lunch Oven Fried Chicken Salad, Bun, Apple, Milk

Oven Fried Chicken Salad
This salad can be enjoyed on a toasted whole grain bun or over a bed of mixed greens. See Recipe

1 whole wheat bun
1 apple

1 cup (8 oz) nonfat milk
701 Calories
Dinner Vegetable Pasta, Roll, Grapes, Milk

Vegetable Pasta w/Tomatoes
Enjoy the last of your summer vegetable harvest in this simple and satisfying main dish. Recipe

1 whole wheat roll
½ cup grapes

1 cup (8 oz) nonfat milk
574 Calories
Snack #1 1 cup 0% Greek yogurt
1 Tbsp sliced almonds
¼ cup blueberries

16 oz water
176 Calories
Snack #2 2 Tbsp natural peanut butter, unsalted
½ cup baby carrots

16 oz water
241 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,083    
% Fat: 18.7%
% Saturated Fat: 3.6%
% Carbohydrate: 56%
% Protein: 26%
Sodium: 2,224 mg
Cholesterol: 104 mg
Fiber: 37 g
Vitamin A: 550%
Vitamin C: 328%
Calcium: 156%
Iron: 61%
Grains: 8 oz
Vegetables: 5 ⅓ cups
Fruit: 3 cups
Milk: 4 ⅓ cups
Meat & Beans: 7.4 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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This Week’s Healthy Menu Idea Archive

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