Healthy Menu Ideas for Fall: Menu 30

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		Toast w/Avocado, Egg Whites w/Tomato, Grapefruit, Milk 2 slices whole wheat toast ¼ avocado, sliced 2 slices tomato 2 egg whites, cooked ½ grapefruit 1 cup (8oz) nonfat milk		383 Calories
Lunch		Roasted Vegetable Wrap, Strawberries, Milk Roasted Vegetable Wrap Save any extra roasted vegetables to add to whole wheat pasta for a quick and delicious lunch tomorrow! See Recipe ½ cup strawberries, sliced 1 cup (8 oz) nonfat milk		430 Calories
Dinner		Chicken Creole, Rice, Apple, Milk 20-Minute Chicken Creole This entrée is packed with flavor and can be served in just 20 minutes! See Recipe 1 cup brown rice, cooked 1 apple 1 cup (8 oz) nonfat milk		768 Calories
Snack #1		¼ cup almonds, whole, natural 16 oz water		213 Calories
Snack #2		2 slices whole wheat toast 1 Tbsp peanut butter, natural ½ banana, sliced 16 oz water		307 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.

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