Healthy Menu Ideas for Fall: Menu 28

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 Pancakes, Blueberries, Peanut Butter, Milk

2 4” whole wheat pancakes
½ cup blueberries
2 Tbsp peanut butter, reduced-fat, natural

1 cup (8oz) nonfat milk
508 Calories
Lunch Pear Bistro Salad, Apple, Roll, Milk

Pear Bistro Salad
Pears, blue cheese, and walnuts are in perfect harmony in this scrumptious salad. See Recipe

1 whole wheat roll
1 apple

1 cup (8 oz) nonfat milk
570 Calories
Dinner Pork Tenderloin, Squash & Kale Risotto, Cherries, Roll, Milk

3 oz. roasted pork tenderloin

Winter Squash & Kale Risotto w/Pine Nuts
½ cup cherries
1 whole wheat roll

1 cup (8 oz) nonfat milk
672 Calories
Snack #1 ½ cup baby carrots
2 Tbsp hummus

16 oz water
80 Calories
Snack #2 1 mozzarella string cheese, low-moisture, part-skim
½ cup grapes
1 Tbsp almonds, whole, natural

16 oz water
163 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,993    
% Fat: 23.5%
% Saturated Fat: 5.6%
% Carbohydrate: 51.1%
% Protein: 25.4%
Sodium: 1,866 mg
Cholesterol: 245 mg
Fiber: 30.4 g
Vitamin A: 556%
Vitamin C: 146%
Calcium: 165%
Iron: 70%
Grains: 6.2 oz
Vegetables: 2 ½ cups
Fruit: 3 ⅔ cups
Milk: 3 ¾ cups
Meat & Beans: 11.1 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
  • 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

This Week’s Healthy Menu Idea Archive

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories