Healthy Menu Ideas for Fall: Menu 15
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 |  |
Scrambled Eggs w/Quince, Toast, 100% Juice Scrambled Eggs 2 large eggs, scrambled ¼ cup (2 oz) low-fat milk 1/8 cup low-fat cheese 1/8 cup tomatoes, diced 1/8 cup baby spinach leaves 1 medium quince 2 slices whole wheat bread, toasted 1 Tbsp apple butter ½ cup (4 oz) 100% juice (your choice) |
|
488 calories |
 |
||||
| Lunch | |
Avocado, Mozzarella & Tomato Sandwich w/Pears Sandwich 2 slices of whole wheat bread, toasted ½ cup avocado, sliced 2 leaves romaine lettuce 2 slices tomato 1 Tbsp pesto 1 slice mozzarella cheese, part-skim 1 medium pear 16 oz water |
|
542 calories |
|
||||
| Dinner | |
Vegetarian Sheppard’s Pie, Italian Bread, Milk Vegetarian Sheppard’s Pie All of the taste, without the extra saturated fat—ready in 1 hour! See Recipe 1 slice Italian bread 1 cup (8 oz) low-fat milk |
|
545 calories |
|
||||
| Snack #1 | |
Ranched-Up Hummus w/Carrots, Red Peppers, Pitas Ranched-Up Hummus Garbanzo beans, ranch dressing, lemon juice & garlic enjoyed with carrots, bell peppers, and warmed pitas! See Recipe 16 oz water |
|
197 calories |
|
||||
| Snack #2 | |
Peanut Butter & Apples w/Milk 2 Tbsp peanut butter, low-sodium ½ medium apple, sliced ½ cup (4 oz) low-fat milk |
|
293 calories |
| Total Calories: 2,065 | ||
| % Fat: 32% % Saturated Fat: 9% % Carbohydrate: 50% % Protein: 18% |
Sodium: 2,999 mg Cholesterol: 431 mg Fiber: 50 g Vitamin A: 160% Vitamin C: 220% Calcium: 140% Iron: 95% |
Grains: 6 oz Vegetables: 4 cups Fruit: 3 ½ cups Milk: 2 ¾ cups Meat & Beans: 5 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
