Have A Plant®: The Plant-Forward Eating Guide
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Healthy Menu Ideas for Fall: Menu 37

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 Asparagus Frittata, Toast, Orange

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

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 & Garbanzo Beans, Roll

Slow Cooker Chicken Orzo & 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

16oz water
183 Calories
Snack #2 ½ cup baby carrots
1 Tbsp peanut butter, natural

16oz water
127 Calories

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

Total Calories: 2,069    
% Fat: 21%
% Saturated Fat: 5.2%
% Carbohydrate: 52.5%
% Protein: 26.5%
Sodium: 2,010 mg
Cholesterol: 222 mg
Fiber: 42 g
Vitamin A: 314%
Vitamin C: 290%
Calcium: 169%
Iron: 97%
Grains: 6 oz
Vegetables: 5 cups
Fruit: 3 ¼ cups
Milk: 4 cups
Meat & Beans: 10 oz

Visit ChooseMyPlate.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
  • 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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