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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 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

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