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

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 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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,101    
% Fat: 23.1%
% Saturated Fat: 4.1%
% Carbohydrate: 55.1%
% Protein: 21.8%
Sodium: 1,720 mg
Cholesterol: 108 mg
Fiber: 48.3 g
Vitamin A: 124%
Vitamin C: 492%
Calcium: 146%
Iron: 55%
Grains: 6 oz
Vegetables: 5 cups
Fruit: 3 ⅓ cups
Milk: 3 ¾ cups
Meat & Beans: 8 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
  • 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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