Have a Plant: Fruits & Veggies for Better Health

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
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
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
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
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
Snack #2 1 medium Asian pear
½ oz (approximately 7) walnuts
16 oz water
144 calories
Snack #3 1 medium baked apple Tip: Healthy Baked Apples
16 oz water
154 calories

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

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.
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
  • 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.

Back to Menu

This Week’s Healthy Menu Idea Archive

 


Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories