Healthy Menu Ideas for Fall: Menu 20
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 Bagel w/Peanut Butter, Milk 1 (4 oz) whole wheat bagel, toasted | ![]() | 530 calories |
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Lunch | ![]() | Apple & Walnut Salad, Orange Salad 1 medium orange | ![]() | 509 calories |
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Dinner | ![]() | Fish Fillets w/Cranberry Chutney, Mashed Potatoes, Milk Fish Fillets in Wine Sauce Cranberry Chutney 1 cup mashed potatoes | ![]() | 534 calories |
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Snack #1 | ![]() | Peanut Hummus & Vegetables Garbanzo beans blended with lemon juice, peanut butter, parsley, jalapeno peppers and garlic. Enjoy with carrots and celery sticks! See Recipe | ![]() | 120 calories |
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Snack #2 | ![]() | Farmers Market Salsa w/Baked Tortilla Chips Farmers Market Salsa 2 oz baked tortilla chips | ![]() | 331 calories |
Total Calories: 2,024 | ||
% Fat: 28% % Saturated Fat: 8% % Carbohydrate: 55% % Protein: 17% | Sodium: 2,297 mg Cholesterol: 94 mg Fiber: 41 g Vitamin A: 155% Vitamin C: 221% Calcium: 147% Iron: 60% | Grains: 6 oz Vegetables: 3 ½ cups Fruit: 3 cups Milk: 3 ¼ cups Meat & Beans: 7 ½ 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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