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Healthy Menu Ideas for Fall: Menu 32

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 Cereal, Milk, Banana, Juice

1 cup whole grain cereal
1 cup (8oz) nonfat milk
1 banana, sliced

1 cup (8oz) 100% Fruit Juice
371 Calories
Lunch Spinach Salad, Roll, Almonds, Milk

Spinach Salad w/Apples & Eggs
This versatile salad can be enjoyed on-the-go or served at an elegant luncheon. See Recipe

1 whole wheat roll
⅛ cup almonds, whole, natural

1 cup (8 oz) nonfat milk
645 Calories
Dinner Steak Fajitas, Rice, Milk

Mushroom Steak Fajitas
Get the whole family involved and allow them to assemble their own fajitas! See Recipe

1 cup brown rice, cooked
1 cup (8 oz) nonfat milk
729 Calories
Snack #1 1 cup 2% Greek yogurt w/honey
16 oz water
180 Calories
Snack #2 ½ cup baby carrots
1 Tbsp peanut butter, natural

16 oz water
127 Calories

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

Total Calories: 2,052    
% Fat: 19%
% Saturated Fat: 4.3%
% Carbohydrate: 62.6%
% Protein: 18.3%
Sodium: 2,035 mg
Cholesterol: 259 mg
Fiber: 41 g
Vitamin A: 320%
Vitamin C: 395%
Calcium: 129%
Iron: 112%
Grains: 6 oz
Vegetables: 3 ⅓ cups
Fruit: 3 ¼ cups
Milk: 3 ¾ cups
Meat & Beans: 5.5 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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