Healthy Menu Ideas for Fall: Menu 4
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
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 |  |
Waffles, Peanut Butter, and Bananas 1- 4” whole wheat, low-fat waffle (reheated) 2 Tbsp peanut butter ½ medium banana, sliced Spread peanut butter on waffles and top with banana slices. 1 ½ cups (12 oz) skim milk |
|
449 calories |
 |
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| Lunch | |
Veggie Wrap 1- 6” whole wheat tortilla ¼ cup hummus ¼ cup cherry tomatoes, halved ½ cup baby spinach leaves ¼ cup red onion, sliced 1 ½ cups grapes 1 cup baby carrots 16 oz water |
|
429 calories |
|
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| Dinner | |
One-Pot Lentil Dish Makes 6 servings 1 cup uncooked, rinsed lentils ½ cup uncooked brown rice 3 cups sliced carrots 1 lb Swiss chard, cleaned and chopped 1 lb kale, cleaned and chopped 3 cups water 1 packet onion soup mix, reduced sodium 1 tsp basil 1 Tbsp olive oil 1 whole wheat biscuit 1 ½ cups (12 oz) skim milk |
|
538 calories |
|
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| Snack #1 | |
1 pear 16 oz water |
|
104 calories |
|
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| Snack #2 | |
Fruit Kabobs ¼ cup pineapple chunks ½ cup apple chunks ½ cup huckleberries Place on skewers or a fork. ½ cup non-fat vanilla yogurt (for dipping) 16 oz water |
|
239 calories |
|
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| Snack #3 | |
1 string cheese, low-fat 1 oz (approximately 28) almonds 16 oz water |
|
220 calories |
| Total Calories: 1,979 | ||
| % Fat: 24% % Saturated Fat: 4% % Carbohydrate: 60% % Protein: 16% |
Sodium: 2,366 mg Cholesterol: 27 mg Fiber: 64 g Vitamin A: 382% Vitamin C: 246% Calcium: 170% Iron: 61% |
Grains: 5 oz Vegetables: 3 ¾ cups Fruit: 5 cups Milk: 3 ½ cups Meat & Beans: 6 ½ 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
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
