Warm Meals for Cool Weekends
Days are becoming cooler heading into fall. Warm up with these yummy dishes. 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
Day 1
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Banana-Berry Pancakes, Turkey Sausage 1 serving Banana-Berry Pancakes 2 links turkey sausage 1 cup (8oz) milk, nonfat |
|
362 Calories |
 |
||||
| Lunch | |
Veggie Fajitas 1 serving Veggie Fajitas 1 cup (8oz) milk, nonfat |
|
565 Calories |
|
||||
| Dinner | |
Bouillabaisse, Mushroom Bruschetta, Pear & Celery Salad 1 serving Bouillabaisse 1 serving Mushroom Bruschetta 1 serving Pear & Celery Salad 1 cup (8oz) milk, nonfat |
|
521 Calories |
|
||||
| Snack #1 | |
½ cup cottage cheese, low-fat ½ cup mandarin oranges, drained 2 cups (16oz) water |
|
117 Calories |
|
||||
| Snack #2 | |
1 serving Peanut Hummus & Vegetables 2 cups (16oz) water |
|
156 Calories |
|
||||
| Snack #3 | |
1 serving Rise & Shine Cobbler 1 cup (8oz) water |
|
220 Calories |
| Total Calories: 1941 | ||
| % Fat: 18% % Saturated Fat: 3% % Carbohydrate: 65% % Protein: 20% |
Sodium: 2298 mg Cholesterol: 90 mg Fiber: 37 g Vitamin A: 142% Vitamin C: 231% Calcium: 136% |
Grains: 8 ounces Vegetables: 5 cups Fruits: 2 ¼ cups Milk: 2 ½ cups Meat and Beans: 5 ounces |
Day 2
| Meal | |
Ingredients | |
Calories/Serving |
| Breakfast | |
Fruity Homemade Oatmeal w/Pecans, Latte 1 serving Fruity Homemade Oatmeal 5 pecans, chopped 1 – 12oz latte, nonfat milk, sugar free flavor if desired |
|
318 Calories |
|
||||
| Lunch | |
Mediterranean Bow Ties, Steamed Broccoli 2 servings Mediterranean Bow Ties 1 cup broccoli florets, steamed 1 cup (8oz) milk, nonfat |
|
437 Calories |
|
||||
| Dinner | |
Sweet Potatoes w/Maple Syrup, Pork Chop, Warm Brussels Sprouts Salad 1 serving Sweet Potatoes w/Maple Syrup 1-3oz lean pork chop, broiled 1 serving Warm Brussels Sprouts Salad 1 cup (8oz) water |
|
442 Calories |
|
||||
| Snack #1 | |
1 banana 1 -8oz yogurt, lowfat 2 cups (16oz) water |
|
248 Calories |
|
||||
| Snack #2 | |
1 serving Apple-Cranberry Salad Toss 1 cup multigrain pretzels 2 cups (16oz) water |
|
272 Calories |
|
||||
| Snack #3 | |
1 serving Baked Quince for the Slow Cooker 1 cup (8oz) water |
|
148 Calories |
| Total Calories: 1865 | ||
| % Fat: 21% % Saturated Fat: 6% % Carbohydrate: 63% % Protein: 19% |
Sodium: 2132 mg Cholesterol: 109 mg Fiber: 39 g Vitamin A: 302% Vitamin C: 352% Calcium: 160% |
Grains: 5 ½ ounces Vegetables: 4 ¾ cups Fruits: 3 ¼ cups Milk: 3 ¾ cups Meat and Beans: 4 ½ ounces |
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
