Healthy Menu Ideas for Fall: Menu 35

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 English Muffin w/ Egg Whites, Banana, Milk

1 English muffin, whole wheat
½ cup egg whites
2 slices tomato
2 Tbsp low-fat cheddar cheese

1 banana, medium
1 cup (8oz) nonfat milk

410 Calories
Lunch Ginger Chicken w/ Broccoli & Grapefruit, Apple, Milk

Ginger Chicken w/Broccoli & Grapefruit
Lighten-up with this quick and healthy meal featuring Asian flavors. See Recipe

½ cup brown rice, cooked
1 apple

1 cup (8 oz) nonfat milk

496 Calories
Dinner Seared Cod, Sweet Baked Potato, Roll, Milk

Seared Cod w/Pineapple Slaw
You can use any white fish in this mouth-watering recipe featuring sweet and tangy pineapple. See Recipe

1 sweet potato, baked
1 roll, whole wheat

1 cup (8 oz) nonfat milk

601 Calories
Snack #1 Crunchy Apple Treasures
These make a tasty and satisfying after-school snack. See Recipe

16 oz water
234 Calories
Snack #2 ½ cup whole grain cereal
½ cup low-fat vanilla yogurt
¼ cup blueberries

16 oz water
213 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,954
% Fat: 17.5%
% Saturated Fat: 2.8%
% Carbohydrate: 57%
% Protein: 26%
Sodium: 2,042 mg
Cholesterol: 171 mg
Fiber: 38 g
Vitamin A: 493%
Vitamin C: 172%
Calcium: 365%
Iron: 53%
Grains: 6 oz
Vegetables: 2 ¾ cups
Fruit: 4 ¾ cups
Milk: 3 ¾ cups
Meat & Beans: 11.5 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
  • Sodium: <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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