Healthy Menu Ideas for Fall: Menu 27
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 | ![]() |
Oatmeal, Banana, Almonds, Milk 1 cup oatmeal, cooked 1 banana, sliced 2 Tbsp almond slices 1 cup (8oz) nonfat milk |
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425 Calories |
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Lunch | ![]() |
Chicken Vegetable Soup, Roll, Pear, Milk Grandma’s Chicken Vegetable Soup You can freeze this soup then defrost it for a quick meal next week! See Recipe 1 whole wheat roll 1 pear 1 cup (8 oz) nonfat milk |
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522 Calories |
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Dinner | ![]() |
Baked Cod, Brown Rice, Roll, Apple, Milk Italian Baked Cod Salmon would also work beautifully in this easy and delicious fish recipe. See Recipe 1 whole wheat roll 1 cup brown rice, cooked 1 apple 1 cup (8 oz) nonfat milk |
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659 Calories |
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Snack #1 | ![]() |
5 celery slices 1 Tbsp peanut butter, natural 16 oz water |
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103 Calories |
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Snack #2 | ![]() |
1 150-gram container 2% Greek yogurt w/honey 2 Tbsp almond slices 16 oz water |
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251 Calories |
Total Calories: 1,960 | ||
% Fat: 15.5% % Saturated Fat: 3% % Carbohydrate: 60% % Protein: 23% |
Sodium: 1,470 mg Cholesterol: 155 mg Fiber: 38 g Vitamin A: 126% Vitamin C: 185% Calcium: 130% Iron: 57% |
Grains: 6.6 oz Vegetables: 3 ⅔ cups Fruit: 3 ½ cups Milk: 3 ⅔ cups Meat & Beans: 8.9 oz |
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.
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables