Healthy Menu Ideas for Fall: Menu 21
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 |  |
Breakfast Cactus Pear Burrito, Pineapples, Milk Breakfast Cactus Pear Burrito A southwestern combination of cactus pears, onions, red peppers, eggs, chili powder, and cheddar cheese wrapped in a whole wheat tortilla—ready in 15 minutes! See Recipe ½ cup pineapple chunks 1 cup (8 oz) low-fat milk |
|
340 calories |
 |
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| Lunch | |
Broccoli & Cheese Soup, Garden Salad, Apple, Milk 1 cup broccoli and cheese soup (take-out) 2 cups garden salad (take-out) 1 Tbsp salad dressing, low-fat 1 medium apple 2 cups (16 oz) low-fat milk |
|
502 calories |
|
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| Dinner | |
Eggplant Bruschetta w/Whole Wheat Pasta, Dinner Roll, Green Beans Eggplant Bruschetta A tasty combo of eggplant, tomato, fresh basil and olive oil. Top over whole wheat pasta and enjoy! See Recipe 2 cups whole wheat penne pasta, cooked 1 (approximately 2 ½”) whole wheat dinner roll 1 tsp butter ½ cup green beans, baked and seasoned 16 oz unsweetened tea |
|
555 calories |
|
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| Snack #1 | |
Ants On a Log 2 celery stalks, cut in half 2 Tbsp peanut butter, low-sodium 1/8 cup raisins Fill center of celery with peanut butter, then place raisins (the ‘ants’) on the peanut butter part of the celery. 16 oz water |
|
272 calories |
|
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| Snack #2 | |
¼ cup mixed nuts, unsalted 1 medium pear 16 oz water |
|
325 calories |
| Total Calories: 1,994 | ||
| % Fat: 29% % Saturated Fat: 8% % Carbohydrate: 56% % Protein: 15% |
Sodium: 2,298 mg Cholesterol: 195 mg Fiber: 40 g Vitamin A: 133% Vitamin C: 163% Calcium: 135% Iron: 65% |
Grains: 6 oz Vegetables: 4 ¾ cups Fruit: 4 cups Milk: 3 ¼ cups Meat & Beans: 6 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
