A Menu Full of Fall Flavors

You’re starting to feel it, aren’t you? Fall is inviting you to delve into these season-inspired meal ideas. 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 Muesli, Latte

1 serving Muesli
1 Grande (16oz) latte, nonfat, sugar free flavor if desired
422 Calories
Lunch Grilled Eggplant & Tomato Sandwich, Baked Carrot Fries w/Cumin, Apple Smoothie

1 serving Grilled Eggplant & Tomato Sandwich

1 serving Baked Carrot Fries w/Cumin

1 serving Apple Smoothie
448 Calories
Dinner Turkey & Cranberry Stew, Arugula & Red Onion Salad

1 serving Turkey & Cranberry Stew

1 serving Arugula & Red Onion Salad

1 cup (8oz) milk, nonfat
525 Calories
Snack #1 1 hardboiled egg
2 small tangerines
2 cups (16oz) water
144 Calories
Snack #2 1 serving Very Veggie Snack Pizza
2 cups (16oz) water
181 Calories
Snack #3 1 serving Berry Bread Pudding
1 cup (8oz) water
190 Calories

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

Total Calories: 1910    
% Fat: 24%
% Saturated Fat: 5%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 1622 mg
Cholesterol: 276 mg
Fiber: 51 g
Vitamin A: 457%
Vitamin C: 272%
Calcium: 163%
Grains: 7 ounces
Vegetables: 6 ¾ cups
Fruits: 5 cups
Milk: 3 cups
Meat and Beans: 4 ½ ounces

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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