Healthy Menu Ideas for Fall: Menu 26

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		Peach Waffles, Smoothie, Milk Perfectly Peachy Waffles Not a fan of peaches? Try using strawberries and blueberries instead. See Recipe Cran-licious Smoothie 1 cup (8oz) nonfat milk		432 Calories
Lunch		Shrimp & Bok Choy Stir-Fry, Apple, Milk Shrimp & Bok Choy Stir-Fry Lunch is ready in just 20 minutes with this versatile recipe. It makes a quick and delicious dinner, too! See Recipe 1 medium apple 1 cup (8 oz) nonfat milk		513 Calories
Dinner		Chicken & Broccoli Alfredo, Cherries, Roll, Milk Creamy Chicken & Broccoli Alfredo Have a vegetarian in the family? Nix the chicken and add more broccoli and cannellini beans. See Recipe 1 whole wheat roll ½ cup cherries, fresh 1 cup (8 oz) nonfat milk		539 Calories
Snack #1		25 almonds, whole, natural 5 apricots, dried 16 oz water		262 Calories
Snack #2		1 cup vanilla yogurt, nonfat ¼ cup granola, low-fat 16 oz water		328 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