Have A Plant®: The Plant-Forward Eating Guide
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Healthy Menu Ideas for Fall: Menu 31

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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Peanut Butter Oatmeal, Milk

Peanut Butter Oatmeal
This breakfast is so delicious and satisfying you won’t believe how good it is for you! See Recipe

1 cup (8oz) nonfat milk
469 Calories
Lunch Tuna-Apple Salad Sandwich, Grapes, Milk

Tuna-Apple Salad Sandwich
Bite-sized pieces of apple are a crisp and sweet surprise in this twist on traditional tuna salad. See Recipe

½ cup grapes
1 cup (8 oz) nonfat milk
518 Calories
Dinner Pumpkin Soup, Turkey Panini, Spinach, Milk

30-Minute Pumpkin Soup
Kids and adults will enjoy this heart-warming soup. See Recipe

Turkey & Apple Panini
Swap the usual turkey sandwich for this delicious combination of sweet apple and creamy cheddar cheese. See Recipe

½ cup steamed spinach
1 cup (8 oz) nonfat milk
475 Calories
Snack #1 1 cup 0% Greek yogurt, plain
¼ cup granola, low-fat
½ cup blueberries

16 oz water
267 Calories
Snack #2 Pear Nog
This is the perfect pick-me-up after a long day of apple picking and pumpkin carving. See Recipe

16 oz water
200 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,929    
% Fat: 14.9%
% Saturated Fat: 3.3%
% Carbohydrate: 57.8%
% Protein: 27.3%
Sodium: 1,997 mg
Cholesterol: 108 mg
Fiber: 41.5 g
Vitamin A: 799%
Vitamin C: 137%
Calcium: 193%
Iron: 91%
Grains: 6 oz
Vegetables: 2 ½ cups
Fruit: 4 ½ cups
Milk: 5 cups
Meat & Beans: 7.3 oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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