Healthy Menu Ideas for Fall: Menu 20
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Whole Wheat Bagel w/Peanut Butter, Milk 1 (4 oz) whole wheat bagel, toasted 1 Tbsp peanut butter 1 ½ cups (12 oz) skim milk |
|
530 calories |
 |
||||
| Lunch | |
Apple & Walnut Salad, Orange Salad 1 ½ cups spring mix salad greens ½ medium apple, sliced 1 oz (approximately 7 halves) walnuts, sliced ¼ cup feta cheese, low-fat ¼ cup dried cranberries 1 ½ Tbsp salad dressing, low-fat 1 medium orange 16 oz water |
|
509 calories |
|
||||
| Dinner | |
Fish Fillets w/Cranberry Chutney, Mashed Potatoes, Milk Fish Fillets in Wine Sauce Sautéed onions, mushrooms, tomatoes, broccoli, and parsley topped over white fish that’s cooked to perfection—ready in 15 minutes! See Recipe Cranberry Chutney A festive combination of cranberries, ground ginger, cloves and finely chopped onions and celery—ready in 25 minutes. See Recipe 1 cup mashed potatoes 1 ½ cups (12 oz) skim milk |
|
534 calories |
|
||||
| Snack #1 | |
Peanut Hummus & Vegetables Garbanzo beans blended with lemon juice, peanut butter, parsley, jalapeno peppers and garlic. Enjoy with carrots and celery sticks! See Recipe |
|
120 calories |
|
||||
| Snack #2 | |
Farmers Market Salsa w/Baked Tortilla Chips Farmers Market Salsa Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes and more—ready in 10 minutes! See Recipe 2 oz baked tortilla chips 16 oz water |
|
331 calories |
| Total Calories: 2,024 | ||
| % Fat: 28% % Saturated Fat: 8% % Carbohydrate: 55% % Protein: 17% |
Sodium: 2,297 mg Cholesterol: 94 mg Fiber: 41 g Vitamin A: 155% Vitamin C: 221% Calcium: 147% Iron: 60% |
Grains: 6 oz Vegetables: 3 ½ cups Fruit: 3 cups Milk: 3 ¼ cups Meat & Beans: 7 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
