Stories

Healthy Menu Ideas for Fall: Menu 11

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

Get This Week’s Healthy Menu Idea via Email

Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

Meal	Ingredients	Calories/Serving
Breakfast	Fruit Pizza, Peanut Butter & Banana Smoothie Pizza 1 whole wheat English Muffin, toasted 2 Tbsp cream cheese, low-fat ½ cup fruit, sliced Smoothie 1 cup (8 oz) skim milk 1 Tbsp peanut butter 1 medium banana ½ cup vanilla yogurt, low-fat 4 ice cubes	620 calories

Lunch	Tuna Sandwich, Pears, Carrots, Milk Sandwich 2 slices whole wheat bread 3 oz tuna fish, canned in water, drained ¼ cup onion, chopped ¼ cup celery, chopped ¼ cup grapes, cut into small pieces 1 ½ Tbsp mayonnaise, low-fat 1 cup pears, sliced 1 cup baby carrots 1 cup (8 oz) skim milk	540 calories

Dinner	Roasted Squash & Eggplant Casserole w/Chicken, Maple Sweet Potatoes, Salad Roasted Squash & Eggplant Casserole w/Chicken Embrace the tastes of fall with this savory combination of squash, eggplant, balsamic vinegar, garlic, basil, chicken and more—ready in 45 minutes! See Recipe Maple Sweet Potatoes A glaze of maple syrup and 100% orange juice makes the sweet potatoes even sweeter—ready in 10 minutes! See Recipe 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) 2 Tbsp salad dressing, low-fat 16 oz water	398 calories

Snack #1	½ piece whole wheat naan 1 Tbsp chocolate-flavored hazelnut spread ½ medium apple, sliced Spread hazelnut spread on nann and top with sliced apples.	228 calories

Snack #2	3 cups popcorn, light salted and buttered 16 oz water	103 calories

Snack #3	1 mozzarella string cheese, part-skim ½ cup grapes 16 oz water	135 calories

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

Total Calories: 2,024
% Fat: 24% % Saturated Fat: 8% % Carbohydrate: 56% % Protein: 20%	Sodium: 2, 997 mg Cholesterol: 131 mg Fiber: 42 g Vitamin A: 266% Vitamin C: 176% Calcium: 154% Iron: 70%	Grains: 6 ½ oz Vegetables: 5 cups Fruit: 3 ¼ cups Milk: 3 ¼ cups Meat & Beans: 6 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

Get This Week’s Healthy Menu Idea via Email

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

Healthy Menu Ideas for Fall: Menu 11

Other Stories

Building Sustainable Eating Habits

Feeling Good About Produce Packaging

Not Your Gramma’s…