Healthy Menu Ideas for Fall: Menu 17
National Breast Cancer Awareness Month
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 |  |
Raspberry & Strawberry Smoothie, Toast, 100% Juice Smoothie 1/2 cup frozen raspberries 1/2 cup frozen strawberries 1 cup (8 oz) skim milk 1/2 cup vanilla yogurt, low-fat 2 slices whole wheat bread, toasted 2 Tbsp apple butter 1/2 cup (4 oz) 100% grapefruit juice |
|
505 calories |
 |
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| Lunch | |
Apple & Pecan Salad, Yogurt w/Granola & Quince Salad 2 cups greens, chopped 1/8 cup pecans, halved 1/2 cup apples, cubed 1/4 cup red onion, chopped 2 Tbsp salad dressing, low-fat Yogurt 1 container (8 oz) yogurt, low-fat 1/2 cup granola, low-fat 1 medium quince 16 oz water |
|
618 calories |
|
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| Dinner | |
Smoking Shrimp Creole, Caribbean Pink Beans, Milk Smoking Shrimp Creole Steamed shrimp topped with crushed tomatoes, celery, garlic, bell peppers, and chipotle chili over brown rice—ready in 30 minutes! See Recipe Caribbean Pink Beans A combination of pink beans and plantains seasoned with garlic and red pepper—ready in 25 minutes. See Recipe 1 cup (8 oz) skim milk |
|
584 calories |
|
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| Snack #1 | |
Pink Lady Apple Salsa w/Pita Chips Pink Lady Apple Salsa This zippy salsa gains wonderful crunch and sweetness from Pink Lady apples combined with cilantro, sweet onions, jalapenos, lime juice, and honey! See Recipe 1 oz pita chips, lightly salted 16 oz water |
|
167 calories |
|
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| Snack #2 | |
1 oz (approximately 22) almonds 16 oz water |
|
170 calories |
| Total Calories: 2,044 | ||
| % Fat: 20% % Saturated Fat: 3% % Carbohydrate: 65% % Protein: 15% |
Sodium: 2,298 mg Cholesterol: 130 mg Fiber: 39 g Vitamin A: 129% Vitamin C: 256% Calcium: 161% Iron: 81% |
Grains: 5 oz Vegetables: 3 ½ cups Fruit: 3 ½ cups Milk: 3 cups Meat & Beans: 8 ¼ 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
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Ask The Expert About Fruits and Vegetables
