Healthy Menu Ideas for Fall: Menu 12

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 Fiber Cereal w/Bananas, Orange Juice


1 ¼ cup fiber cereal

½ cup (4 oz) skim milk

½ cup bananas, sliced


½ cup (4 oz) 100% orange juice

365 calories
Lunch Taco Roll-Up w/Pineapples, Milk


2-6” whole wheat tortillas

½ cup black beans, low-sodium, rinsed and drained

¼ cup cheese, low-fat, shredded

½ cup peppers, minced

¼ cup salsa, low-sodium

Divide ingredients equally between tortillas. Roll tortillas (Ingredients can be heated in the microwave if desired).


1 cup pineapple chunks

1 cup (8 oz) skim milk

479 calories
Dinner Apple Chicken Stir Fry w/Salad, Dinner Roll, Milk


Apple Chicken Stir Fry
A sizzling combination of chicken, apples, brown rice, basil and more of your favorite vegetables. See Recipe


¾ cup garden salad (created with your favorite greens, vegetables, fruit, and nuts)

1 Tbsp salad dressing, low-fat

1 whole wheat dinner roll

1 tsp butter

1 ½ cups (12 oz) skim milk

610 calories
Snack #1 Brown Bag Fruit Mix


Brown Bag Fruit Mix

A seasonal mix of fruits and fruit juices—ready in 10 minutes! See Recipe


16 oz water

110 calories
Snack #2 2 Tbsp peanut butter, low-sodium

1 ½ cups baby carrots


16 oz water

270 calories
Snack #3 ½ cup (4 oz) apple cider, unsweetened

¼ cup pumpkin seeds, roasted and unsalted

229 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,063    
% Fat: 22%
% Saturated Fat: 5%
% Carbohydrate: 59%
% Protein: 19%
Sodium: 2,184 mg
Cholesterol: 103 mg
Fiber: 50 g
Vitamin A: 359%
Vitamin C: 413%
Calcium: 150%
Iron: 92%
Grains: 6 ½ oz
Vegetables: 3 ¼ cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 9 ½ 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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