Healthy Menu Ideas for Fall: Menu 1
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
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Oatmeal, plain (1 cup) Milk, skim (1/2 cup) Blueberries (1/2 cup) Sugar (1 tsp) Cinnamon (1 tsp) Orange juice (1/2 cup) Milk, skim (1 cup) |
|
542 calories |
 |
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| Lunch | |
Simple Fish Tacos: Makes 6 servings ½ cup non-fat sour cream ¼ cup fat-free mayonnaise ½ cup chopped fresh cilantro ½ package low-sodium taco seasoning, divided 1 lb cod or white fish fillets, cut into 1 inch pieces 1 Tbsp olive oil 2 Tbsp lemon juice 2 cups shredded cabbage 2 cups diced tomato 12 6-inch corn tortillas warmed Milk, skim (1 cup) |
|
376 calories |
|
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| Dinner | |
Cheesy Chicken, Broccoli, and Rice Bake: Makes 6 servings 5 cups water 2 ½ cups brown rice ¼ cup chopped onion 1 garlic clove, chopped 1 cup skim milk 1 can condensed, 98% fat- free Cream of mushroom soup ½ tsp salt ¼ tsp pepper ¾ cup grated low-fat cheddar cheese 2 cups shredded chicken, cooked 2 cups broccoli pieces 2 cups chickpeas Garden Salad: Makes 4 servings 4 cups baby spinach leaves 1 cup cherry tomatoes, halved ½ cup red onion, chopped 1 cup carrots, sliced ½ cup cucumbers, sliced ¼ cup sunflower seeds Dressing (1 Tbsp) Water or unsweetened tea (16 oz) |
|
473 calories |
|
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| Snack #1 | |
Hummus (1/2 cup) Broccoli, raw (1/2 cup) Carrots, raw (1/2 cup) Water (16 oz) |
|
245 calories |
|
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| Snack #2 | |
Pineapple Salsa: Makes 7 servings 2 cups chopped fresh pineapple 1 cup red and/or green bell pepper ½ cup sweet onion slivers ¼ cup lemon juice 3 Tbsp chopped cilantro 1 to 2 fresh jalapeno peppers, seeded and finely chopped Whole wheat crackers (10-12) Water (16 oz) |
|
285 calories* |
|
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| Snack #3 | |
Apple, raw Water (16 oz) |
|
130 calories |
*Based on consumption of 2 servings of pineapple salsa with 10-12 crackers.
| Total Calories: 2051 | ||
| % Fat: 20 % Saturated Fat: 3 % Carbohydrate: 60 % Protein: 20 |
Sodium: 2,485 mg Cholesterol: 91 mg Fiber: 91 g Vitamin A: 196% Vitamin C: 376% Calcium: 122% Iron: 90% |
Grains: 6 oz Vegetables: 3 ½ cups Fruit: 3 cups Milk: 3 cups Meat & Beans: 10 oz |
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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
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Ask The Expert About Fruits and Vegetables
