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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

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

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.

Back to Menu