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

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 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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,045    
% Fat: 26%
% Saturated Fat: 5.7%
% Carbohydrate: 51%
% Protein: 22%
Sodium: 1,301 mg
Cholesterol: 168 mg
Fiber: 36 g
Vitamin A: 393%
Vitamin C: 189%
Calcium: 133%
Iron: 70%
Grains: 6 oz
Vegetables: 3 cups
Fruit: 2 ½ cups
Milk: 3 ½ cups
Meat & Beans: 8 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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