Healthy Menu Ideas for Fall: Menu 33

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		Asparagus Frittata, Toast, Orange, Milk Asparagus Frittata Dried mint adds brightness to this delicious and satisfying breakfast. See Recipe 1 slice whole wheat toast 1 orange 1 cup (8oz) nonfat milk		474 Calories
Lunch		Salad Nicoise, Roll, Apple, Milk Salad Nicoise Don’t care for tuna? Try using chicken breast instead! See Recipe 1 whole wheat roll 1 apple 1 cup (8 oz) nonfat milk		596 Calories
Dinner		Chicken Orzo and Garbanzo Beans, Roll, Milk Slow Cooker Chicken Orzo and Garbanzo Beans Leave all the work to the slow cooker in this heart-warming supper that will please the whole family! See Recipe 1 whole wheat roll 1 cup (8 oz) nonfat milk		689 Calories
Snack #1		1 mozzarella string cheese, low-moisture, part skim 1 pear 16 oz water		183 Calories
Snack #2		½ cup baby carrots 1 Tbsp peanut butter, natural 16 oz water		127 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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