Healthy Menu Idea for Thanksgiving Leftovers: Fall, Menu 10
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Sweet Potato Pancakes, Applesauce, Milk Sweet Potato Pancakes Whip up these pancakes with leftover ingredients from thanksgiving! Ready in 30 minutes! See Recipe ½ cup apple sauce, unsweetened 1 cup (8 oz) skim milk |
|
391 calories |
 |
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| Lunch | |
Turkey Enchiladas, Pineapples, Milk 2-8” whole wheat tortillas ½ cup lean turkey, shredded ½ cup black beans, canned, low-sodium, rinsed ¼ cup Monterey Jack cheese, shredded, low-fat ¼ cup onion, chopped 2 tsp cilantro, chopped Fill tortillas with ingredients and half the cheese and roll. Bake for approximately 10-15 minutes at 350° F. Top with other half of cheese, return to oven and bake until cheese is melted. 1 cup pineapple chunks 1 cup (8 oz) skim milk |
|
618 calories |
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| Dinner | |
Turkey and Cranberry Stew, Sweet Potatoes, Cranberry Relish, Dinner Roll Turkey and Cranberry Stew Yet another way to use leftover turkey. Try this colorful stew combining the natural sweetness of sweet potato and carrot with the tang of cranberries—ready in 45 minutes. See Recipe 1 medium sweet potato, baked (or 1 cup mashed) ½ cup cranberry relish/fresh cranberries 1 medium whole wheat dinner roll 1 tsp butter 16 oz water or unsweetened tea |
|
500 calories |
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| Snack #1 | |
Turkey & Kiwifruit Pasta Salad Turkey & Kiwifruit Pasta Salad Combine whole wheat pasta with turkey, crookneck squash, bell peppers, and other vegetables then top with a white wine vinegar and Dijon mustard sauce—Ready in 20 minutes! See Recipe 16 oz water |
|
207 calories |
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| Snack #2 | |
1 medium Asian pear ½ oz (approximately 7) walnuts 16 oz water |
|
144 calories |
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| Snack #3 | |
1 medium baked apple Tip: Healthy Baked Apples 16 oz water |
|
154 calories |
| Total Calories: 2,014 | ||
| % Fat: 20% % Saturated Fat: 6% % Carbohydrate: 57% % Protein: 23% |
Sodium: 1,540 mg Cholesterol: 187 mg Fiber: 48 g Vitamin A: 251% Vitamin C: 327% Calcium: 144% Iron: 81% |
Grains: 6 oz Vegetables: 4 cups Fruit: 3 ¼ cups Milk: 3 ½ cups Meat & Beans: 10 ¼ oz |
Visit MyPyramid.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
- Salt: <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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