Healthy Menu Ideas for Fall: Menu 3

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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Fruit and Yogurt Parfait
¼ of an apple, sliced
¼ of a medium banana, sliced
¼ cup papaya, cubed
¼ cup strawberries, sliced
¼ tsp sugar
¼ cup non-fat vanilla yogurt
¾ cup Cheerios

Layer ingredients accordingly.

½ cup (4 oz) 100% Cranberry or Orange juice
269 calories
Lunch Chicken and Fruit Salad Makes 4 servings
1 lb roasted chicken breast, skinless
3 cups spinach
2 medium-sized pink or white grapefruits
2 medium-sized Red Delicious apples
¾ lb seedless green grapes
1/3 cup fat-free Dijon salad dressing

1 slice whole wheat bread
1 cup baby carrots
1 cup (8 oz) skim milk

599 calories
Dinner Spaghetti and Vegetables
1 ½ cups penne pasta, whole wheat
¾ cup marina sauce, low sodium
¼ cup zucchini, sliced
¼ cup broccoli florets, chopped

Prepare vegetables and marinara sauce together in large sauce pan.

1 cup (8 oz) skim milk
578 calories
Snack #1 1 oz (approximately 28 nuts) almonds, plain
16 oz water
170 calories
Snack #2 1 cup pineapple, drained
¾ cup cottage cheese, low-fat
16 oz water
231 calories
Snack #3 2 stalks celery
1 ½ Tbsp peanut butter, natural
16 oz water
170 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,017
% Fat: 17%
% Saturated Fat: 3%
% Carbohydrate: 60%
% Protein: 23%
Sodium: 1,992 mg
Cholesterol: 114 mg
Fiber: 42 g
Vitamin A: 211%
Vitamin C: 312%
Calcium: 119%
Iron: 71%
Grains: 6 oz
Vegetables: 3 ¾ cups
Fruit: 4 ½ cups
Milk: 3 cups
Meat & Beans: 7 ½ oz

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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.

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