Healthy Menu Ideas for Fall: Menu 14
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
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 |  |
Symphony of Fruit Pizza, Hard Boiled Egg, Milk Symphony of Fruit Pizza Deck an English muffin with cream cheese, sliced strawberries, grapes, and mandarin oranges—ready in 10 minutes! See Recipe 1 large egg, hard boiled 1 ½ cups (12 oz) low-fat milk |
|
459 calories |
 |
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| Lunch | |
Chicken Caesar Salad Wrap, Chicken Noodle Soup, Carrots Wrap 1- 8” whole wheat tortilla ½ cup diced chicken breast (cooked) 1 cup romaine lettuce, shredded 1/8 cup parmesan cheese, low-fat 1 Tbsp Caesar dressing, low-fat 1 cup chicken noodle soup, low-sodium 1 cup baby carrots 16 oz water |
|
567 calories |
|
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| Dinner | |
Salmon & Pesto Pasta, Dinner Roll, Milk Pasta 1 cup whole wheat pasta, angel hair (cooked) 2 oz salmon, broiled and seasoned ½ cup acorn squash, steamed 1 Tbsp pesto ½ Tbsp olive oil Cook salmon, squash, and pasta separately, combine with pesto and olive oil, mix and enjoy! 1 whole wheat dinner roll 1 cup (8 oz) low-fat milk |
|
657 calories |
|
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| Snack #1 | |
1 medium apple 16 oz water |
|
95 calories |
|
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| Snack #2 | |
1 cup bell peppers, sliced 1 Tbsp salad dressing, low-fat 16 oz water |
|
59 calories |
|
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| Snack #3 | |
Pears w/Orange Drizzle Pears w/Orange Drizzle Steamed pears topped with a sweet orange sauce—ready in 25 minutes! See Recipe 16 oz water |
|
140 calories |
| Total Calories: 1,977 | ||
| % Fat: 25% % Saturated Fat: 6.5% % Carbohydrate: 54% % Protein: 21% |
Sodium: 2,258 mg Cholesterol: 377 mg Fiber: 35 g Vitamin A: 224% Vitamin C: 236% Calcium: 118% Iron: 76% |
Grains: 6 oz Vegetables: 3 ½ cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 6 ½ oz |
Visit MyPlate.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.
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
