Healthy Menu Ideas for Fall: Menu 19
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 English Muffin w/Cheese & Tomato, Greek Yogurt, 100% Juice 1 English muffin, whole wheat, toasted 1 container (4 oz) Greek yogurt, flavored, low-fat | ![]() | 427 calories |
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Lunch | ![]() | Roast Beef Pita w/Apple, Milk 1- 6” whole wheat pita 1 medium apple | ![]() | 471 calories |
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Dinner | ![]() | Spaghetti w/Spinach, Broccoli & Mushrooms, Dinner Roll 1 ½ cups cooked pasta, whole wheat 1 (approximately 2 ½ inches) whole wheat dinner roll | ![]() | 513 calories |
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Snack #1 | ![]() | 1 cup baby carrots 16 oz water | ![]() | 54 calories |
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Snack #2 | ![]() | Apple-Hazelnut Salad in a Cup Make a special treat just for you … in your favorite cup! See Recipe 16 oz water | ![]() | 310 calories |
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Snack #3 | ![]() | 2 Tbsp peanut butter, low-sodium 2 stalks celery, sliced 1 cup (8 oz) skim milk | ![]() | 293 calories |
Total Calories: 2,068 | ||
% Fat: 22% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 18% | Sodium: 1,614 mg Cholesterol: 85 mg Fiber: 47 g Vitamin A: 236% Vitamin C: 270% Calcium: 129% Iron: 75% | Grains: 6 ¼ oz Vegetables: 4 ½ cups Fruit: 4 cups Milk: 3 ¼ cups Meat & Beans: 5 oz |
Visit MyPlate.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
- Salt: <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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