Healthy Menu Ideas for Fall: Menu 22

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/Hardboiled Egg, Juice

1 (4 oz) whole wheat bagel
½ Tbsp 100% fruit jelly/jam
1 egg, hard boiled

½ cup (4 oz) 100% grapefruit juice
406 calories
Lunch Quick’n Easy Pumpkin Soup w/Garden Salad, Milk

Quick’n Easy Pumpkin Soup
A creamy mixture of puréed pumpkin, chicken broth and milk, seasoned with pumpkin spice and a dash of salt—ready in 25 minutes! See Recipe

1 cup baby spinach leaves
¾ cup chick peas, rinsed and drained
½ cup broccoli
½ cup mushrooms, sliced
½ cup cauliflower
2 Tbsp low-fat dressing

1 ½ cups (12 oz) skim milk
422 calories
Dinner Broiled Salmon w/Brown Rice, Broccoli, Milk

3 oz salmon filet, broiled and seasoned
1 tsp butter

½ cup brown rice, cooked
½ oz (approximately 14) almonds, slivered
Add slivered almonds and low-sodium seasonings to rice.

½ cup broccoli, steamed
1 ½ cups (12 oz) skim milk
537 calories
Snack #1 2 granola bars, oat & honey
½ cup apple, sliced
16 oz water
209 calories
Snack #2 5 kumquats
½ cup grapes
16 oz water
122 calories
Snack #3 Kiwifruit Cobbler w/Frozen Yogurt

Kiwifruit Cobbler
A sweet combination of kiwifruit, brown sugar, cinnamon, and nutmeg topped with crispy cornbread crust. See Recipe

½ cup vanilla frozen yogurt, fat-free
16 oz water
340 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,036    
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 2,208 mg
Cholesterol: 271 mg
Fiber: 44 g
Vitamin A: 241%
Vitamin C: 503%
Calcium: 164%
Iron: 77%
Grains: 6 oz
Vegetables: 3 cups
Fruit: 3 ¼ cups
Milk: 3 ¼ cups
Meat & Beans: 8 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
  • Sodium: <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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