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Healthy Menu Ideas for Fall: Thanksgiving Leftovers

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 Homemade Oatmeal, Banana, Milk

Fruity Homemade Oatmeal
Add a sliced banana to this hearty breakfast for a boost of potassium. See Recipe

1 banana, sliced
1 cup (8oz) nonfat milk
388 Calories
Lunch Turkey Panini, Carrots, Milk

Turkey & Apple Panini
Try using leftover cooked turkey breast instead of lunchmeat. See Recipe

½ cup baby carrots
1 cup (8 oz) nonfat milk
450 Calories
Dinner Turkey Stew, Roll, Brussels Sprouts, Milk

Turkey & Cranberry Stew
This one-pot dish is a great way to use leftover turkey, vegetables and fruits! See Recipe

1 whole wheat roll w/
1 tsp margarine

Brussels Sprouts with Mushroom Sauce
You can use already cooked Brussels sprouts in this recipe. See Recipe

1 cup (8 oz) nonfat milk
480 Calories
Snack #1 0% Greek yogurt
½ cup whole grain cereal

16 oz water
208 Calories
Snack #2 Pear Nog
Surprise your guests with this tasty & homemade holiday beverage. See Recipe

16 oz water
200 Calories
Snack #3 1 slice whole wheat toast
2 Tbsp peanut butter, natural

16 oz water
277 Calories

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

Total Calories: 2,003    
% Fat: 17%
% Saturated Fat: 2.8%
% Carbohydrate: 54.4%
% Protein: 28.6%
Sodium: 2,014 mg
Cholesterol: 141 mg
Fiber: 38 g
Vitamin A: 695%
Vitamin C: 172%
Calcium: 155%
Iron: 73%
Grains: 6.2 oz
Vegetables: 2 ¾ cups
Fruit: 3 ½ cups
Milk: 4 ½ cups
Meat & Beans: 9.25 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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