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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast Fruit Pizza, Peanut Butter & Banana Smoothie


1 whole wheat English Muffin, toasted

2 Tbsp cream cheese, low-fat

½ cup fruit, sliced



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


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

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 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
  • 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.

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


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