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
| 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 |
 |
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| 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 Salad 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 |
|
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| 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 |
|
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| Snack #1 | |
2 granola bars, oat & honey ½ cup apple, sliced 16 oz water |
|
209 calories |
|
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| Snack #2 | |
5 kumquats ½ cup grapes 16 oz water |
|
122 calories |
|
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| 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 |
| 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 ChooseMyPlate.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
- 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
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
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Ask The Expert About Fruits and Vegetables
