Healthy Menu Ideas for Fall: Menu 38

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		Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal This not-so-boring oatmeal is a great way to start your day. See Recipe 1 cup (8oz) nonfat milk		469 Calories
Lunch		Sirloin w/Roasted Vegetable Salad, Milk Sirloin w/Roasted Vegetable Salad This salad is a great way to use left-over sirloin steak! See Recipe 1 cup (8 oz) nonfat milk		649 Calories
Dinner		Chicken Tortas, Apple, Milk Chicken Tortas This flavor-packed meal is ready in less than 30 minutes! See Recipe 1 apple, medium 1 cup (8 oz) nonfat milk		750 Calories
Snack #1		1 sl whole wheat toast 1 Tbsp peanut butter, natural, creamy 16oz water		177 Calories

Visit ChooseMyPlate.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
• 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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